Prepare a weekly exercise plan from stated goals and agreed activity limits
A seven-day activity table: duration, effort in your own terms, rest days, swap options and a place for notes.
Choose one of three approaches. The steps for that option appear below.
Choose an option above. On a phone, swipe the tabs left or right to see all options →
ChatGPT: drafts the week and flags limit breaches
ChatGPT drafts a seven-day table from your goals, time and limits, then lists any breach. You check and decide.
You
Write goals and limits
ChatGPT
Draft week, flag breaches
You
Check against limits
You
Review and decide
Write your goals, time and limits
Use:You
Have ready: your goals, the days and minutes you have, your equipment, what you enjoy, and your agreed limits word for word.
Check
Copy limits exactly as they were given to you. Mark anything you are unsure of as still to confirm.
Draft the week and flag breaches
Use:ChatGPT
Ask ChatGPT for a seven-day table with activities, effort, swaps and rest days, then a list of any lines that break your limits.
Details
What to paste into the tool
Task: A seven-day exercise plan as a table. Use only the goals, time, equipment and limits below. For each day give the activity, how long, how hard in plain words such as 'easy enough to talk', and one swap option. Include rest days and a space to note how it went. Stay inside every limit and do not raise any. Do not give diet, medical or injury advice. End with a line telling me to stop and speak to a qualified professional if something hurts or feels wrong. Brief: [paste your brief]. Task: A list of lines in this plan that break a limit. Compare each day with my limits and list any day, amount or word that goes beyond a limit or gives medical or diet advice. Do not rewrite the plan. Do not add information. Plan: [paste the corrected plan]. Limits: [paste your limits exactly].
Check the plan against your limits
Use:You
Tick each day against each limit word for word and correct the plan.
Check
Delete anything above a limit or any health advice. Treat a clean breach list as no guarantee; read the plan closely yourself.
Get it reviewed, then decide
Use:You
Decide whether to follow the final plan.
Check
Show the plan to a qualified professional first if your limits come from a health condition, injury or pregnancy. Change nothing they advise against. Nothing has been booked or paid.
Gemini: asks about your week, then drafts the plan
Gemini asks about your schedule and barriers, then drafts a plan around your answers. You check each day and decide.
You
Write goals, limits
Gemini
Ask about your week
You
Answer the questions
Gemini
Draft the week
You
Check and decide
Write your goals and limits
Use:You
Have ready: your goals, your limits word for word and a rough idea of your week.
Check
Copy limits exactly. Write 'not stated' where you are unsure.
Ask about your week
Use:Gemini
Ask Gemini for up to eight plain questions about time, energy, equipment, space, barriers and tracking.
Details
What to paste into the tool
Task: Up to eight plain questions that help plan a week of exercise. From the brief below, ask about time of day, energy, equipment, space, what I enjoy, what usually gets in the way and how I want to track progress. Do not suggest any exercise yet. Do not give medical advice. Brief: [paste your brief].
Answer the questions
Use:You
Have ready: honest answers about your time of day, energy, equipment, space and what usually gets in the way.
Check
Answer honestly.
Draft the seven-day table
Use:Gemini
Ask Gemini for a seven-day table built around your answers, with swaps, rest days and a place to note how it went.
Details
What to paste into the tool
Task: A seven-day exercise plan as a table, built around my answers. Use only the goals, limits and answers below. For each day give the activity, how long, effort in plain words, and a swap option for a bad day. Include rest days and a place to note how it went. Stay inside every limit. Do not give diet, medical or injury advice. End with a line telling me to stop and speak to a qualified professional if something hurts or feels wrong. Brief: [paste your brief]. Answers: [paste your answers].
Check the plan, get it reviewed and decide
Use:You
Tick each day against each limit, then decide whether to follow the plan.
Check
Delete any health advice.
Claude: drafts the week inside your limits
Claude drafts the seven-day table inside your stated limits. You check each day word for word and decide.
You
Write your limits
Claude
Draft the week
You
Check and decide
Write your limits word for word
Use:You
Have ready: your limits word for word, your goals and your available time.
Check
Copy the limits exactly. Do not reword.
Draft the seven-day table
Use:Claude
Ask Claude for a seven-day table inside your limits, with rest days, swap options and a place to note how it went.
Details
What to paste into the tool
Task: Draft a seven-day exercise table from my goals, time and limits. Keep every day inside my limits, exactly as written. Include how long and how hard in my own terms, rest days, a swap option for each planned activity, and a place to note how it went. Do not give medical or diet advice. Goals and time: [paste your goals and time]. Limits: [paste your limits].
Check each day and decide
Use:You
Check each day against your limits word for word, change or reject anything beyond one, and decide whether to follow the plan.
Check
Keep your own wording.
Compare the three approaches
Option A: ChatGPT: drafts the week and flags limit breaches
Best when: Your goals and limits are already clear
What it does: ChatGPT drafts and screens; you check and decide
Strong at: A second pass lists any breach of your limits
Limit: The plan cannot be trusted to respect limits without your check
Free plan: Yes, limited (uploads and analysis capped)
Option B: Gemini: asks about your week, then drafts the plan
Best when: You are unsure what fits your week or what stops you
What it does: Gemini questions then drafts; you answer and check
Strong at: The plan is built around your real week and barriers
Limit: Two assistant steps; you must check both outputs
Free plan: Yes, limited
Option C: Claude: drafts the week inside your limits
Best when: You want the draft done while you keep the limit check
What it does: Claude drafts the week; you check each day and decide
Strong at: Your limits go in word for word for like-for-like checks
Limit: Plan, price and usage limits not confirmed; check the tool's page
Free plan: Yes, limited (5-hour and weekly caps)
Before you paste into any AI tool, remove any confidential information. Put it back at the end.
A qualified professional reviews the plan where your limits come from a health condition, injury or pregnancy.
Every assistant step is followed by your check of the output against your own material.
Nothing is sent, signed, paid, published, deployed, diagnosed or decided by the assistant. You decide and you act.
Check the result against your original inputs. Approve it before sharing or acting.
Availability notes
The article's line for this idea includes nutrition programmes and progress tracking. This record covers a one-week exercise plan only and leaves out nutrition.
What still needs checking
How the selected tools store or use pasted text was not checked.
Whether each selected tool obeys each rule in the prompts is not yet checked. Each tool step is followed by your check for this reason.
The primary option is a judgement for a general user.
Safety of any particular plan for any particular person was not assessed. Only a qualified professional can do that.