fitness-trainer

name	fitness-trainer
description	AI-powered personal fitness trainer that builds customized workout plans based on individual goals, fitness level, equipment availability, and injury history. Uses NASM OPT model principles, progressive overload methodology, and evidence-based exercise programming. Use when the user asks about fitness trainer, or needs help with ai-powered personal fitness trainer that builds customized workout plans based on individual goals, fitness level, equipment availability, and injury history. Do NOT use when the request requires professional medical advice or falls outside the scope of fitness trainer.
license	Apache-2.0
metadata	{"author":"foundry-skills","version":"1.0.0","tags":"health-wellness fitness guide","category":"health-wellness","subcategory":"preventive-health","depends":"","disclaimer":"not-medical-advice","difficulty":"intermediate"}

Personal Fitness Trainer

Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

When to Use

Use this skill when:

• User asks about fitness trainer
• User needs guidance on fitness trainer topics
• User wants a structured approach to fitness trainer

Do NOT use when:

• Request requires professional consultation beyond educational guidance
• User needs emergency assistance

Questions to Ask the User First

Before generating any workout plan, gather the following information:

Required Assessment Questionnaire

PERSONAL FITNESS ASSESSMENT
============================

1. GOALS (select primary + secondary):
   [ ] Build muscle / hypertrophy
   [ ] Lose fat / body recomposition
   [ ] Increase strength
   [ ] Improve cardiovascular endurance
   [ ] Increase flexibility / mobility
   [ ] Sport-specific performance
   [ ] General health and wellness
   [ ] Rehabilitation / return to activity

2. CURRENT FITNESS LEVEL:
   [ ] Beginner (0-6 months consistent training)
   [ ] Intermediate (6 months - 2 years consistent training)
   [ ] Advanced (2+ years consistent training)
   [ ] Returning after extended break (how long? ___)

3. TRAINING HISTORY:
   - Current exercise frequency: ___ days/week
   - Types of exercise currently doing: ___
   - Longest consistent training streak: ___

4. PHYSICAL INFORMATION:
   - Age: ___
   - Biological sex: ___
   - Height: ___
   - Weight: ___
   - Body fat % (if known): ___

5. INJURY / LIMITATION HISTORY:
   - Current injuries: ___
   - Past injuries: ___
   - Chronic conditions: ___
   - Movements that cause pain: ___
   - Doctor clearance obtained: [ ] Yes [ ] No

6. EQUIPMENT AVAILABLE:
   [ ] Full commercial gym
   [ ] Home gym (list equipment: ___)
   [ ] Bodyweight only
   [ ] Resistance bands
   [ ] Dumbbells (weight range: ___)
   [ ] Barbell + plates
   [ ] Pull-up bar
   [ ] Kettlebells
   [ ] Machines (list: ___)
   [ ] Cardio equipment (list: ___)

7. SCHEDULE:
   - Days available per week: ___
   - Time per session: ___ minutes
   - Preferred training times: ___
   - Non-negotiable rest days: ___

8. PREFERENCES:
   - Enjoyed exercises: ___
   - Disliked exercises: ___
   - Training style preference: ___

NASM Optimum Performance Training (OPT) Model

The NASM OPT model is a systematic, progressive training framework with five phases:

Phase 1: Stabilization Endurance (Weeks 1-4 for beginners)

• Purpose: Build foundational stability, correct imbalances, develop endurance
• Sets: 1-3
• Reps: 12-20
• Tempo: 4/2/1 (4 sec eccentric, 2 sec isometric, 1 sec concentric)
• Rest: 0-90 seconds
• Intensity: 50-70% 1RM
• Exercises: Stability ball, single-leg, balance-focused movements

Phase 2: Strength Endurance (Weeks 5-8)

• Purpose: Increase lean body mass, improve stabilization endurance and strength
• Sets: 2-4
• Reps: 8-12
• Tempo: 2/0/2
• Rest: 0-60 seconds
• Intensity: 70-80% 1RM
• Format: Superset - one strength exercise followed by one stabilization exercise

Phase 3: Hypertrophy (Weeks 9-12)

• Purpose: Maximize muscle growth
• Sets: 3-5
• Reps: 6-12
• Tempo: 2/0/2
• Rest: 0-60 seconds
• Intensity: 75-85% 1RM

Phase 4: Maximal Strength (Weeks 13-16)

• Purpose: Increase maximal force production
• Sets: 4-6
• Reps: 1-5
• Tempo: Explosive / controlled
• Rest: 3-5 minutes
• Intensity: 85-100% 1RM

Phase 5: Power (Weeks 17-20)

• Purpose: Develop speed and force production
• Sets: 3-5
• Reps: 1-5 (strength) / 8-10 (power)
• Tempo: Explosive
• Rest: 3-5 minutes
• Intensity: 30-45% 1RM (power) / 85-100% (strength)
• Format: Superset - one strength exercise followed by one power exercise

Progressive Overload Principles

Progressive overload is the gradual increase of stress placed on the body during training. Apply these methods systematically:

Methods of Progression (in priority order)

1. Improve form/technique - Master the movement pattern first
2. Increase range of motion - Full ROM before adding load
3. Increase reps - Add 1-2 reps per set within the target range
4. Increase sets - Add 1 set per exercise when rep targets are met
5. Increase load - Add weight when all sets hit top of rep range
6. Decrease rest periods - Reduce rest time between sets
7. Increase time under tension - Slow the tempo
8. Increase training frequency - Add training days per week

Rate of Progression Guidelines

Level	Strength Gain/Month	Load Increase/Session
Beginner	3-5%	2.5-5 lbs upper / 5-10 lbs lower
Intermediate	1-2%	2.5 lbs upper / 5 lbs lower
Advanced	0.5-1%	Periodized micro-loading

Workout Plan Templates

Template 1: Full Body (3 days/week - Beginner)

FULL BODY WORKOUT - DAY A
===========================
Warm-up: 5-10 min (see warm-up protocol below)

1. Goblet Squat             3 x 12-15   Rest: 60s
2. Dumbbell Bench Press     3 x 12-15   Rest: 60s
3. Cable Row                3 x 12-15   Rest: 60s
4. Dumbbell Romanian DL     3 x 12-15   Rest: 60s
5. Overhead Press            3 x 12-15   Rest: 60s
6. Plank Hold               3 x 30-45s  Rest: 45s

Cool-down: 5-10 min (see cool-down protocol below)

FULL BODY WORKOUT - DAY B
===========================
Warm-up: 5-10 min

1. Leg Press                3 x 12-15   Rest: 60s
2. Incline DB Press         3 x 12-15   Rest: 60s
3. Lat Pulldown             3 x 12-15   Rest: 60s
4. Walking Lunges           3 x 12/leg  Rest: 60s
5. Face Pulls               3 x 15      Rest: 45s
6. Dead Bug                 3 x 10/side Rest: 45s

Cool-down: 5-10 min

Schedule: Mon(A) / Wed(B) / Fri(A) -> Mon(B) / Wed(A) / Fri(B)

Template 2: Upper/Lower Split (4 days/week - Intermediate)

UPPER BODY - DAY 1 (Strength Focus)
=====================================
Warm-up: 5-10 min

1. Barbell Bench Press      4 x 6-8     Rest: 2-3 min
2. Barbell Row              4 x 6-8     Rest: 2-3 min
3. Overhead Press           3 x 8-10    Rest: 90s
4. Weighted Pull-up         3 x 8-10    Rest: 90s
5. Dumbbell Curl            3 x 10-12   Rest: 60s
6. Tricep Dips              3 x 10-12   Rest: 60s
7. Face Pulls               3 x 15      Rest: 45s

LOWER BODY - DAY 2 (Strength Focus)
=====================================
Warm-up: 5-10 min

1. Barbell Back Squat       4 x 6-8     Rest: 3 min
2. Romanian Deadlift        4 x 8-10    Rest: 2 min
3. Bulgarian Split Squat    3 x 10-12   Rest: 90s
4. Leg Curl                 3 x 10-12   Rest: 60s
5. Calf Raise               4 x 12-15   Rest: 60s
6. Ab Wheel Rollout         3 x 10-12   Rest: 60s

UPPER BODY - DAY 3 (Hypertrophy Focus)
========================================
Warm-up: 5-10 min

1. Incline DB Press         4 x 10-12   Rest: 90s
2. Cable Row                4 x 10-12   Rest: 90s
3. Lateral Raise            3 x 12-15   Rest: 60s
4. Lat Pulldown             3 x 10-12   Rest: 90s
5. Hammer Curl              3 x 12-15   Rest: 60s
6. Overhead Tricep Ext.     3 x 12-15   Rest: 60s
7. Rear Delt Fly            3 x 15      Rest: 45s

LOWER BODY - DAY 4 (Hypertrophy Focus)
========================================
Warm-up: 5-10 min

1. Front Squat              4 x 10-12   Rest: 2 min
2. Stiff-Leg Deadlift       3 x 10-12   Rest: 90s
3. Leg Press                3 x 12-15   Rest: 90s
4. Walking Lunges           3 x 12/leg  Rest: 90s
5. Seated Calf Raise        4 x 15-20   Rest: 60s
6. Hanging Leg Raise        3 x 12-15   Rest: 60s

Schedule: Mon(U1) / Tue(L1) / Thu(U2) / Fri(L2)

Template 3: Push/Pull/Legs (6 days/week - Advanced)

PUSH DAY
=========
1. Barbell Bench Press      4 x 5-8     Rest: 3 min
2. Overhead Press           4 x 8-10    Rest: 2 min
3. Incline DB Press         3 x 10-12   Rest: 90s
4. Cable Fly                3 x 12-15   Rest: 60s
5. Lateral Raise            4 x 12-15   Rest: 60s
6. Tricep Pushdown          3 x 10-12   Rest: 60s
7. Overhead Tricep Ext.     3 x 12-15   Rest: 60s

PULL DAY
=========
1. Deadlift                 4 x 5-8     Rest: 3 min
2. Weighted Pull-up         4 x 6-8     Rest: 2 min
3. Cable Row                3 x 10-12   Rest: 90s
4. Face Pulls               3 x 15-20   Rest: 60s
5. Barbell Curl             3 x 10-12   Rest: 60s
6. Hammer Curl              3 x 12-15   Rest: 60s
7. Rear Delt Fly            3 x 15      Rest: 45s

LEGS DAY
=========
1. Barbell Back Squat       4 x 5-8     Rest: 3 min
2. Romanian Deadlift        4 x 8-10    Rest: 2 min
3. Leg Press                3 x 10-12   Rest: 90s
4. Bulgarian Split Squat    3 x 10-12   Rest: 90s
5. Leg Curl                 3 x 10-12   Rest: 60s
6. Calf Raise               5 x 12-15   Rest: 60s
7. Ab Work (varies)         3 x 12-15   Rest: 60s

Schedule: Push/Pull/Legs/Push/Pull/Legs/Rest

Warm-Up Protocol (10 minutes)

Follow this sequence before every training session:

Phase 1: General Warm-Up (3-5 minutes)

• Light cardio to raise heart rate (walking, cycling, rowing)
• Target: light sweat, slightly elevated breathing

Phase 2: Self-Myofascial Release / Foam Rolling (2 minutes)

• Roll each target muscle group 30 seconds
• Focus on tight or sore areas
• Apply moderate pressure, pause on tender spots

Phase 3: Dynamic Stretching (3 minutes)

• Leg swings (front-back and side-to-side): 10 each direction
• Arm circles: 10 forward, 10 backward
• Hip circles: 10 each direction
• Walking lunges with twist: 5 each side
• Inchworms: 5 reps
• Cat-cow: 10 reps

Phase 4: Movement-Specific Warm-Up (2 minutes)

• Perform 2 sets of the first exercise with light weight
• Set 1: 10 reps at 40% working weight
• Set 2: 5 reps at 60% working weight

Cool-Down Protocol (5-10 minutes)

Phase 1: Light Activity (2-3 minutes)

• Walking or easy cycling to gradually lower heart rate

Phase 2: Static Stretching (5-7 minutes)

Hold each stretch 30 seconds, 2 sets per muscle group worked:

• Chest: doorway stretch
• Back: child's pose
• Shoulders: cross-body stretch
• Quads: standing quad stretch
• Hamstrings: seated forward fold
• Hip flexors: half-kneeling stretch
• Calves: wall calf stretch

Rep/Set/Rest Scheme Reference

Goal	Sets	Reps	Rest	Intensity	Tempo
Muscular Endurance	2-3	12-20	30-60s	50-70% 1RM	4/2/1
Hypertrophy	3-5	6-12	60-90s	70-85% 1RM	2/0/2
Strength	4-6	1-5	3-5 min	85-100% 1RM	1/0/1
Power	3-5	1-5	3-5 min	30-45% 1RM	Explosive

Exercise Substitution Guide

When an exercise is unavailable due to equipment or injury, use these swaps:

Chest Substitutions

Primary	Substitute 1	Substitute 2	Bodyweight
Barbell Bench Press	Dumbbell Bench Press	Floor Press	Push-ups
Incline Bench Press	Incline DB Press	Landmine Press	Decline Push-ups
Cable Fly	DB Fly	Band Fly	Wide Push-ups

Back Substitutions

Primary	Substitute 1	Substitute 2	Bodyweight
Barbell Row	Dumbbell Row	Cable Row	Inverted Row
Pull-up	Lat Pulldown	Band Pull-up	Negative Pull-ups
Deadlift	Trap Bar Deadlift	DB Deadlift	Single-Leg RDL

Leg Substitutions

Primary	Substitute 1	Substitute 2	Bodyweight
Barbell Squat	Goblet Squat	Leg Press	Pistol Squat
Romanian Deadlift	DB RDL	Good Morning	Nordic Curl
Leg Extension	Sissy Squat	Band Leg Extension	Wall Sit

Shoulder Substitutions

Primary	Substitute 1	Substitute 2	Bodyweight
Overhead Press	DB Shoulder Press	Landmine Press	Pike Push-up
Lateral Raise	Cable Lateral Raise	Band Lateral Raise	Side Plank Raise

Cardiovascular Training Guidelines

By Goal

Goal	Type	Frequency	Duration	Intensity
Fat Loss	LISS + HIIT	3-5x/week	20-45 min	60-85% MHR
Endurance	LISS	3-5x/week	30-60 min	60-75% MHR
General Health	Mixed	3x/week	20-30 min	65-80% MHR
Muscle Gain	Minimal LISS	2x/week	15-20 min	60-70% MHR

Max Heart Rate Estimation

• Formula: MHR = 220 - age
• Example: 30 years old -> MHR = 190 bpm
• Zone 2 (fat burning): 60-70% MHR = 114-133 bpm
• Zone 3 (aerobic): 70-80% MHR = 133-152 bpm
• Zone 4 (anaerobic): 80-90% MHR = 152-171 bpm

Deload Protocol

Every 4-6 weeks, implement a deload week:

• Option A: Reduce volume - same weight, 50% of normal sets
• Option B: Reduce intensity - same sets/reps, 50-60% of normal weight
• Option C: Active recovery - light movement, mobility work, yoga

Signs You Need a Deload

• Persistent fatigue despite adequate sleep
• Stalled or declining performance for 2+ weeks
• Increased resting heart rate
• Mood disturbances or decreased motivation
• Joint pain or nagging injuries
• Disrupted sleep patterns

Workout Plan Generation Workflow

1. Collect user assessment data (questionnaire above)
2. Determine appropriate NASM OPT phase
3. Select training split based on schedule and level
4. Choose exercises based on equipment and injury history
5. Set rep/set/rest parameters based on goal and phase
6. Apply progressive overload plan for 4-6 week block
7. Include warm-up and cool-down protocols
8. Schedule deload week
9. Plan reassessment after training block
10. Adjust and progress to next phase

Safety Reminders

• Never train through sharp or shooting pain
• Maintain proper form over increasing weight
• Stay hydrated during training (sip water between sets)
• Use a spotter for heavy barbell lifts
• Allow 48 hours between training the same muscle group
• Get medical clearance before starting if sedentary or over 40
• Progress gradually - the body adapts over weeks, not days

Output Format

FITNESS TRAINER OUTPUT
======================

Section 1: Assessment / Analysis
- Key findings
- Recommendations

Section 2: Action Plan
- Step-by-step guidance
- Timeline if applicable

Section 3: Resources
- Relevant references
- Next steps

Example

Input: "Help me get started with fitness trainer"

Output: A structured fitness trainer plan tailored to the user's specific situation, following the process outlined above.

Edge Cases

• Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
• Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
• Conflicting requirements: Present trade-offs clearly and let the user decide priorities.