Help center/Health and body Works today

Make me a workout plan

Your assistant writes a workout plan that fits your time, your place and your body.

Suggested tools

You can set these up yourself. Get the app, follow the steps, then copy the prompt.

• Hevy

  Free. Optional Hevy Pro: $2.99 or $3.99 a month, $23.99 a year, or $74.99 lifetime (as listed on the App Store).

  A free app where you write down each exercise, set and weight as you go.

  Download for iPhoneDownload for AndroidOpen the website

  1. Log your workouts in Hevy.
  2. In Hevy tap Profile, then Settings, then Export & Import Data, then Export Data, then Export Workouts.
  3. Save the file to your phone (Save to Files).
  4. Open your private files page and upload the file.
  5. Text your assistant the message below.

  Copy this prompt and give it to your assistant

  • I log my workouts in Hevy and I want you to read them. Walk me through it one step at a time and wait for me after each step: in Hevy I go to Profile, Settings, Export & Import Data, Export Data, Export Workouts, save the file, and upload it to my files page. Then look at the last 4 weeks and tell me what to change in my plan.

    Copy

  Your assistant cannot put a plan into Hevy for you. You type the routine into Hevy yourself.

• Strong

  Free (limited to 3 custom routines). Optional Strong PRO: $4.99 a month or $29.99 a year.

  A simple app to log your gym workouts. The free version saves all your workouts.

  Download for iPhoneDownload for Android

  1. Log your workouts in Strong.
  2. In the app settings, choose to export your data. It makes a CSV file.
  3. Save the file to your phone.
  4. Upload the file on your private files page, then text your assistant.

  Copy this prompt and give it to your assistant

  • I log my workouts in Strong and I want you to read them. Walk me through it one step at a time and wait for me after each step: export my data from the app settings as a CSV file, save it, and upload it to my files page. Then tell me where I am improving and where I am stuck.

    Copy

  The free version keeps only 3 routines of your own. Your assistant cannot see the app, only the file you upload.

What to text

• Make me a 3 day workout plan. I am a beginner. I have no equipment and 30 minutes each day.

  Copy

• I can only work out at home, early in the morning. What can I do in 15 minutes?

  Copy

• Explain how to do a squat. Keep it simple.

  Copy

• That plan was too hard. Make it easier.

  Copy

• Done with day 1. Add it to my workout log.

  Copy

Steps

1. Text how many days you can work out, how long, and where.
2. Tell it what you have. For example: no equipment, two dumbbells, or a gym.
3. Tell it about any injury or health condition.
4. Read the plan. If a move is not clear, ask it to explain.
5. After each workout, text "Done with day 1." It keeps a log.
6. After two weeks, ask it to make the plan a little harder or easier.

Example conversation

Make it stick

• Ask for the plan as one short list. Take a screenshot so it is easy to find.
• A plan from a chat can be too general. Tell it what felt too hard or too easy, and it will adjust.