Personal workout planner

Overview

This recipe walks through creating a personalized workout planner using Meridian prompts. You will define goal profiles, equipment filters, and session templates that the model fills with exercises, sets, reps, and rest periods.

Ingredients

• Goal profile (strength, hypertrophy, endurance, weight loss)
• Equipment list (bodyweight, dumbbells, barbell, bands, machines)
• Session duration preference
• Weekly frequency
• Injury or limitation notes

Prompt template

You are a certified personal trainer. Create a workout plan for:
- Goal: {goal}
- Equipment: {equipment}
- Session length: {duration} minutes
- Days per week: {frequency}
- Limitations: {limitations}

For each day, list exercises with sets, reps, and rest.
Include warm-up and cool-down.

Example output

Day 1 — Upper Body Push (45 min)
Warm-up: Arm circles, band pull-aparts (5 min)

1. Barbell Bench Press — 4x8, 90s rest
2. Dumbbell Shoulder Press — 3x10, 60s rest
3. Incline Dumbbell Fly — 3x12, 45s rest
4. Tricep Pushdown — 3x15, 30s rest
5. Plank — 3x45s, 30s rest

Cool-down: Chest stretch, tricep stretch (5 min)

Tips

• Store goal profiles as reusable Meridian presets
• Chain a second prompt for progressive overload adjustments each week
• Add a "substitute exercise" fallback prompt when equipment is missing