القائمة
Design a structured exercise program tailored to current fitness level, goals, and real-world constraints.
يُحدَّد Prompt الذي يراجع المصدر أولًا بشكل افتراضي. يمكنك التبديل إلى أمر مباشر أو تنزيل نسخة محلية.
اقرأ SKILL.md وأي ملفات مرافقة يعرضها SkillsMP قبل أن تقرر التثبيت.
التثبيت باستخدام Codex أو Claude انسخ هذا Prompt والصقه في Codex أو Claude أو مساعد آخر ليراجع صفحة Skill ويثبّتها لك.
يتجاوز الأمر المباشر Prompt المخصّص للمراجعة. افحص المصدر قبل تشغيله.
npx skills add https://github.com/benjam3n/reasoningtool --skill exrp-exercise-programmingيبقى الأمر في سطر واحد. مرّر أفقيًا لمراجعته كاملًا قبل النسخ.
تفضّل نسخة محلية؟ نزّل الملفات المتاحة حاليًا لدى SkillsMP.
Route any input through a branching question tree to narrow down the optimal response strategy before writing. Two stages — PERCEIVE (classify input) then ACT (select response). Covers all prompt types.
Generate exhaustive guesses about user input using ALL search methods with coverage tracking. Guessing is SEARCH through possibility space. Tracks space created vs space covered to ensure comprehensive exploration.
Systematically evaluate and select from a set of guesses, options, or possibilities. Combines ARAW analysis with prioritization to determine which guesses are strong, weak, actionable, or eliminable.
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عرض SKILL.md
| name | exrp - Exercise Programming |
| description | Design a structured exercise program tailored to current fitness level, goals, and real-world constraints. |
| output | {"format":"prose"} |
Input: $ARGUMENTS
Establish an honest baseline — programs fail when they start too hard or too easy.
CURRENT STATE:
- Training history: [None / Beginner (<1yr) / Intermediate (1-3yr) / Advanced (3+yr)]
- Current activity: [What they do now, how often]
- Injuries/limitations: [List any — these are hard constraints]
- Available time: [Hours per week for training]
- Available equipment: [Gym / Home / Bodyweight only / Specific equipment]
- Recovery capacity: [Sleep quality, stress level, age considerations]
If $ARGUMENTS doesn't specify, ask before proceeding. Bad programs come from bad assessments.
Get specific. "Get fit" is not a goal. What does success look like in 12 weeks?
PRIMARY GOAL: [Specific — e.g., "Run 5K in under 30 minutes"]
SECONDARY GOAL: [e.g., "Build upper body strength"]
ANTI-GOALS: [What they want to avoid — e.g., "Don't want to bulk up"]
TIMELINE: [Target date or timeframe]
REALITY CHECK: Is this achievable given current level and constraints? [Yes / No — adjust]
If goals conflict (e.g., maximum strength + marathon), flag the trade-off and prioritize.
Match modalities to goals, not preferences.
MODALITIES:
- Primary: [e.g., Resistance training — serves main goal]
- Secondary: [e.g., Zone 2 cardio — supports recovery and health]
- Tertiary: [e.g., Mobility work — prevents injury]
EXCLUDED: [What's not in the program and why]
| Goal | Primary Modality | Support Modality |
|---|---|---|
| Strength | Heavy resistance | Mobility, light cardio |
| Fat loss | Resistance + HIIT | Walking, nutrition (main driver) |
| Endurance | Sport-specific cardio | Resistance, flexibility |
| General health | Resistance + cardio mix | Mobility, play |
| Muscle gain | Hypertrophy training | Adequate nutrition, sleep |
The program must get harder over time, or it stops working.
PROGRESSION MODEL:
WEEKS 1-4 (Foundation):
- Volume: [sets x reps or duration]
- Intensity: [% effort or load]
- Focus: [Learn movements, build base]
WEEKS 5-8 (Build):
- Volume: [increase]
- Intensity: [increase]
- Focus: [Push capacity]
WEEKS 9-12 (Peak/Test):
- Volume: [adjust]
- Intensity: [peak]
- Focus: [Test against goals]
PROGRESSION RULE: [How to know when to increase — e.g., "When you hit all reps for 2 sessions, add weight"]
DELOAD: [Every 4th week, reduce volume 40-50%]
Training is the stimulus. Recovery is where adaptation happens.
RECOVERY PROTOCOL:
- Rest days per week: [minimum]
- Sleep target: [hours]
- Nutrition: [protein target, calorie context]
- Active recovery: [What to do on off days]
- Stress management: [High life stress = reduce training volume]
WARNING SIGNS (back off if these appear):
- Performance declining for 2+ sessions
- Persistent fatigue or soreness beyond 72 hours
- Sleep quality dropping
- Motivation consistently low
- Elevated resting heart rate
Map the program to actual days, accounting for real life.
WEEKLY TEMPLATE:
MON: [Session type — e.g., Upper body strength, 45 min]
TUE: [e.g., Zone 2 cardio, 30 min]
WED: [e.g., Rest or mobility, 15 min]
THU: [e.g., Lower body strength, 45 min]
FRI: [e.g., Conditioning, 30 min]
SAT: [e.g., Full body or sport, 45 min]
SUN: [e.g., Rest]
TOTAL TIME: [hours/week]
NON-NEGOTIABLES: [Which sessions matter most if time is short]
FLEX SESSIONS: [Which can be skipped or shortened]
What gets measured gets managed. What gets managed poorly gets gamed. Choose metrics carefully.
TRACK WEEKLY:
- [Metric 1 — e.g., Training volume (sets x reps x weight)]
- [Metric 2 — e.g., Resting heart rate]
- [Metric 3 — e.g., Energy level (1-10)]
TRACK MONTHLY:
- [Metric — e.g., Performance test against goal]
- [Metric — e.g., Body measurements if relevant]
IGNORE: [Metrics that will mislead — e.g., daily scale weight for fat loss]
12-WEEK TEST: [How to know if the program worked]
Use with:
/slp -> Sleep optimization to support recovery/nutr -> Nutrition planning aligned with training goals/hab -> To build consistent training habits/gop -> To set proper training goals/obo -> To identify obstacles to consistency