workout-planner

name	workout-planner
description	Comprehensive workout plan generator with assessment, program design by goal, split programming, progressive overload tracking, deload scheduling, warm-up/cool-down protocols, and an exercise database organized by muscle group. Use when the user asks about workout planner, or needs help with comprehensive workout plan generator with assessment, program design by goal, split programming, progressive overload tracking, deload scheduling, warm-up/cool-down protocols, and an exercise database organized by muscle group. Do NOT use when the request requires professional medical advice or falls outside the scope of workout planner.
license	Apache-2.0
metadata	{"author":"foundry-skills","version":"1.0.0","tags":"health-wellness fitness workout-planning","category":"health-wellness","subcategory":"fitness-exercise","depends":"","disclaimer":"not-medical-advice","difficulty":"intermediate"}

Workout Planner

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 workout planner
• User needs guidance on workout planner topics
• User wants a structured approach to workout planner

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:

1. What is your primary fitness goal? (Hypertrophy / Strength / Endurance / General Fitness / Fat Loss / Athletic Performance)
2. What is your training experience level? (Complete Beginner / Beginner / Intermediate / Advanced)
3. How many days per week can you train? (2 / 3 / 4 / 5 / 6)
4. How long can each session last? (30 min / 45 min / 60 min / 75 min / 90 min)
5. What equipment do you have access to? (Full Gym / Home Gym / Dumbbells Only / Bodyweight Only / Resistance Bands)
6. Do you have any injuries or movement limitations?
7. What is your age and approximate fitness level?
8. Do you have any exercises you strongly prefer or want to avoid?

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Phase 1: Fitness Assessment

Training History Classification

Level	Criteria
Complete Beginner	Never trained consistently; no gym experience
Beginner	0-6 months consistent training; learning movement patterns
Intermediate	6-24 months consistent training; comfortable with compound lifts
Advanced	2+ years consistent training; plateau management needed

Baseline Strength Standards (Approximate 1RM relative to bodyweight)

Lift	Beginner (M/F)	Intermediate (M/F)	Advanced (M/F)
Squat	0.75x / 0.5x	1.25x / 0.85x	1.75x / 1.25x
Bench Press	0.5x / 0.35x	1.0x / 0.6x	1.5x / 0.9x
Deadlift	1.0x / 0.65x	1.5x / 1.0x	2.0x / 1.5x
Overhead Press	0.35x / 0.25x	0.65x / 0.45x	1.0x / 0.65x

Body Composition Assessment

Current Weight: _____ lbs / kg
Estimated Body Fat %: _____
Goal Weight (if applicable): _____ lbs / kg
Waist Circumference: _____ inches / cm

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Phase 2: Program Design by Goal

Goal: Hypertrophy (Muscle Growth)

Parameters:

• Rep range: 8-12 reps primary, 6-8 and 12-15 secondary
• Sets per muscle group per week: 10-20
• Rest periods: 60-90 seconds
• Tempo: 2-0-2-1 (eccentric-pause-concentric-pause)
• Training frequency per muscle: 2x per week minimum
• Progressive overload: Add weight when hitting top of rep range for all sets

Template - 4-Day Upper/Lower Hypertrophy Split:

DAY 1 - UPPER BODY A (Horizontal Focus)
1. Barbell Bench Press: 4x8-10
2. Barbell Row: 4x8-10
3. Incline Dumbbell Press: 3x10-12
4. Cable Row: 3x10-12
5. Lateral Raises: 3x12-15
6. Face Pulls: 3x15-20
7. Barbell Curl: 3x10-12
8. Tricep Pushdown: 3x10-12

DAY 2 - LOWER BODY A (Quad Focus)
1. Barbell Back Squat: 4x6-8
2. Romanian Deadlift: 3x8-10
3. Leg Press: 3x10-12
4. Walking Lunges: 3x12 each
5. Leg Extension: 3x12-15
6. Seated Calf Raise: 4x12-15
7. Hanging Leg Raise: 3x12-15

DAY 3 - UPPER BODY B (Vertical Focus)
1. Overhead Press: 4x8-10
2. Weighted Pull-ups: 4x6-8
3. Dumbbell Shoulder Press: 3x10-12
4. Lat Pulldown: 3x10-12
5. Cable Fly: 3x12-15
6. Rear Delt Fly: 3x15-20
7. Hammer Curl: 3x10-12
8. Overhead Tricep Extension: 3x10-12

DAY 4 - LOWER BODY B (Posterior Chain Focus)
1. Conventional Deadlift: 4x5-6
2. Front Squat: 3x8-10
3. Bulgarian Split Squat: 3x10-12 each
4. Leg Curl: 3x10-12
5. Hip Thrust: 3x10-12
6. Standing Calf Raise: 4x10-12
7. Ab Wheel Rollout: 3x10-12

Goal: Strength

Parameters:

• Rep range: 1-5 reps primary, 5-8 accessory
• Sets per exercise: 3-5
• Rest periods: 3-5 minutes for main lifts
• Intensity: 80-95% 1RM on main lifts
• Frequency: Each main lift 2x per week

Template - 4-Day Strength Program (5/3/1 Inspired):

WEEK 1 (5s Week)
Main Lift: 3x5 @ 65%, 75%, 85%

WEEK 2 (3s Week)
Main Lift: 3x3 @ 70%, 80%, 90%

WEEK 3 (1s Week)
Main Lift: 3x5/3/1 @ 75%, 85%, 95%

WEEK 4 (Deload)
Main Lift: 3x5 @ 40%, 50%, 60%

Goal: Endurance

Parameters:

• Rep range: 15-25 reps
• Sets: 2-4
• Rest periods: 30-45 seconds
• Circuit-based training encouraged
• Incorporate supersets and tri-sets
• Moderate weight: 40-60% 1RM

Goal: General Fitness

Parameters:

• Rep range: 8-15 mixed
• Sets: 3-4
• Rest periods: 60-90 seconds
• Blend of compound and isolation
• Include cardiovascular conditioning
• 3-4 days per week

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Phase 3: Split Programming

Full Body (2-3 days/week) - Best for Beginners

Template:
1. Squat variation: 3x8-10
2. Horizontal push: 3x8-10
3. Horizontal pull: 3x8-10
4. Hip hinge: 3x8-10
5. Vertical push: 2x10-12
6. Vertical pull: 2x10-12
7. Core: 2x12-15

Upper/Lower (4 days/week) - Best for Intermediates

Mon: Upper A | Tue: Lower A | Thu: Upper B | Fri: Lower B

Push/Pull/Legs (6 days/week) - Best for Advanced

Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs

Push/Pull/Legs Template (Detailed)

PUSH DAY
1. Barbell Bench Press: 4x6-8
2. Overhead Press: 3x8-10
3. Incline Dumbbell Press: 3x10-12
4. Cable Lateral Raise: 3x12-15
5. Tricep Dips: 3x8-12
6. Overhead Tricep Extension: 3x12-15

PULL DAY
1. Barbell Row: 4x6-8
2. Weighted Pull-up: 3x6-8
3. Cable Row: 3x10-12
4. Face Pull: 3x15-20
5. Barbell Curl: 3x8-10
6. Hammer Curl: 3x10-12

LEG DAY
1. Barbell Squat: 4x6-8
2. Romanian Deadlift: 3x8-10
3. Leg Press: 3x10-12
4. Walking Lunge: 3x12 each
5. Leg Curl: 3x10-12
6. Calf Raise: 4x12-15
7. Hanging Leg Raise: 3x12-15

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Phase 4: Progressive Overload Tracking

Overload Methods (Priority Order)

1. Add Reps - Hit the top of the rep range across all sets, then increase weight
2. Add Weight - Smallest increment available (typically 5 lbs upper, 10 lbs lower)
3. Add Sets - Increase volume by 1 set per exercise per week (cap at weekly MRV)
4. Increase Frequency - Add another training day for a lagging muscle group
5. Decrease Rest - Shorten rest periods by 15 seconds
6. Increase Tempo - Slow the eccentric phase

Weekly Progression Log Template

Exercise: __________________
Week | Weight | Sets x Reps Achieved | RPE | Notes
-----|--------|----------------------|-----|------
  1  |        |                      |     |
  2  |        |                      |     |
  3  |        |                      |     |
  4  |        |                      |     |

Volume Landmarks (Sets per Muscle Group per Week)

Muscle Group	MV (Minimum)	MEV (Effective)	MAV (Maximum Adaptive)	MRV (Recovery Limit)
Chest	4	8	12-16	20
Back	6	10	14-18	22
Quads	4	8	12-16	20
Hamstrings	4	6	10-14	16
Shoulders	4	8	12-16	20
Biceps	2	6	10-14	18
Triceps	2	6	8-12	16
Calves	4	8	10-14	16

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Phase 5: Deload Weeks

When to Deload

• Every 4-6 weeks of hard training (programmed)
• When performance stalls for 2+ consecutive sessions
• When experiencing unusual fatigue, poor sleep, or joint pain
• RPE consistently above 9 on working sets

Deload Protocol Options

Method	Volume Reduction	Intensity Reduction
Volume Deload	Reduce sets by 50%	Maintain weight
Intensity Deload	Maintain sets	Reduce weight by 40-50%
Full Deload	Reduce sets by 50%	Reduce weight by 40%
Active Recovery	Light activity only	No resistance training

Deload Week Template

Perform 2-3 sessions during deload week
- Use 50-60% of normal working weights
- Perform 2 sets per exercise instead of 3-4
- Focus on perfect form and mind-muscle connection
- No sets taken close to failure
- Include extra mobility and flexibility work
- Prioritize sleep and nutrition

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Phase 6: Warm-Up and Cool-Down Protocols

General Warm-Up (5-10 minutes)

1. Light cardio: 3-5 min (walking, cycling, rowing)
2. Dynamic stretches:
   - Arm circles: 10 each direction
   - Leg swings (front/back): 10 each leg
   - Leg swings (side/side): 10 each leg
   - Hip circles: 10 each direction
   - Torso rotations: 10 each direction
   - Inchworms: 5 reps
   - World's greatest stretch: 5 each side

Specific Warm-Up (Before Main Lifts)

Set 1: Bar only x 10 reps
Set 2: 40% working weight x 8 reps
Set 3: 60% working weight x 5 reps
Set 4: 80% working weight x 3 reps
Set 5: 90% working weight x 1 rep (heavy days only)
Begin working sets

Cool-Down Protocol (5-10 minutes)

1. Light walking: 2-3 minutes
2. Static stretches (hold 30 seconds each):
   - Chest doorway stretch
   - Lat stretch (hang from bar)
   - Quad stretch (standing)
   - Hamstring stretch (seated)
   - Hip flexor stretch (kneeling)
   - Shoulder cross-body stretch
   - Tricep overhead stretch
3. Deep breathing: 1-2 minutes (4 count inhale, 6 count exhale)

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Phase 7: Exercise Database by Muscle Group

Chest

Exercise	Equipment	Primary Target	Difficulty
Barbell Bench Press	Barbell, Bench	Mid Chest	Intermediate
Incline Dumbbell Press	Dumbbells, Bench	Upper Chest	Beginner
Cable Fly	Cable Machine	Inner Chest	Beginner
Dips (Chest Focus)	Dip Station	Lower Chest	Intermediate
Push-ups	Bodyweight	Full Chest	Beginner
Decline Bench Press	Barbell, Bench	Lower Chest	Intermediate

Back

Exercise	Equipment	Primary Target	Difficulty
Barbell Row	Barbell	Mid Back	Intermediate
Pull-ups	Pull-up Bar	Lats	Intermediate
Lat Pulldown	Cable Machine	Lats	Beginner
Cable Row	Cable Machine	Mid Back	Beginner
T-Bar Row	T-Bar or Barbell	Mid Back	Intermediate
Face Pull	Cable Machine	Rear Delts/Upper Back	Beginner

Legs (Quadriceps)

Exercise	Equipment	Primary Target	Difficulty
Barbell Back Squat	Barbell, Rack	Quads/Glutes	Intermediate
Front Squat	Barbell, Rack	Quads	Advanced
Leg Press	Machine	Quads	Beginner
Bulgarian Split Squat	Dumbbells, Bench	Quads/Glutes	Intermediate
Leg Extension	Machine	Quads (isolation)	Beginner
Goblet Squat	Dumbbell/Kettlebell	Quads/Glutes	Beginner

Legs (Hamstrings/Glutes)

Exercise	Equipment	Primary Target	Difficulty
Romanian Deadlift	Barbell/Dumbbells	Hamstrings	Intermediate
Conventional Deadlift	Barbell	Posterior Chain	Intermediate
Hip Thrust	Barbell, Bench	Glutes	Intermediate
Leg Curl	Machine	Hamstrings	Beginner
Good Morning	Barbell	Hamstrings/Lower Back	Advanced
Glute Bridge	Bodyweight/Barbell	Glutes	Beginner

Shoulders

Exercise	Equipment	Primary Target	Difficulty
Overhead Press	Barbell	Front/Mid Delts	Intermediate
Dumbbell Lateral Raise	Dumbbells	Side Delts	Beginner
Arnold Press	Dumbbells	Full Delts	Intermediate
Rear Delt Fly	Dumbbells/Cable	Rear Delts	Beginner
Upright Row	Barbell/Cable	Side Delts/Traps	Intermediate
Cable Lateral Raise	Cable Machine	Side Delts	Beginner

Arms

Exercise	Equipment	Primary Target	Difficulty
Barbell Curl	Barbell	Biceps	Beginner
Hammer Curl	Dumbbells	Brachialis/Biceps	Beginner
Tricep Pushdown	Cable Machine	Triceps	Beginner
Skull Crushers	Barbell/EZ Bar	Triceps	Intermediate
Preacher Curl	EZ Bar, Bench	Biceps (short head)	Beginner
Overhead Tricep Extension	Dumbbell/Cable	Triceps (long head)	Beginner

Core

Exercise	Equipment	Primary Target	Difficulty
Hanging Leg Raise	Pull-up Bar	Lower Abs	Intermediate
Ab Wheel Rollout	Ab Wheel	Full Core	Intermediate
Plank	Bodyweight	Core Stability	Beginner
Cable Woodchop	Cable Machine	Obliques	Intermediate
Pallof Press	Cable/Band	Anti-Rotation	Beginner
Dead Bug	Bodyweight	Deep Core	Beginner

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RPE (Rate of Perceived Exertion) Guide

RPE	Description	Reps in Reserve
10	Maximum effort, could not do another rep	0
9	Could maybe do 1 more rep	1
8	Could do 2 more reps	2
7	Could do 3 more reps, moderate difficulty	3
6	Could do 4+ more reps, light-moderate	4+
5	Warm-up weight	5+

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Quick Program Selection Guide

Goal: Muscle Growth + 3 days/week = Full Body Hypertrophy
Goal: Muscle Growth + 4 days/week = Upper/Lower Hypertrophy
Goal: Muscle Growth + 6 days/week = PPL Hypertrophy
Goal: Strength + 3-4 days/week = 5/3/1 or Starting Strength
Goal: Fat Loss + 3-4 days/week = Full Body + Cardio Conditioning
Goal: General Fitness + 3 days/week = Full Body Mixed
Goal: Endurance + 4 days/week = Circuit Training + Cardio

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Output Format

When generating a workout plan, present it as:

WORKOUT PLAN: [Goal] - [Split Type]
Duration: [X] weeks
Frequency: [X] days/week
Session Length: [X] minutes

WEEK [N] - DAY [N]: [Focus]
Warm-Up: [Protocol]

Exercise | Sets | Reps | Rest | RPE Target | Notes
---------|------|------|------|-----------|------
         |      |      |      |           |

Cool-Down: [Protocol]

PROGRESSION NOTES:
- [When to increase weight]
- [Deload schedule]
- [Adjustments for next phase]

Example

Input: "Help me get started with workout planner"

Output: A structured workout planner 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.