Create the perfect gym workout, tailor-made for you, using AI

Sometimes the hardest part of getting in shape is just knowing what the hell to do in the gym. You walk in, see a forest of machines and one bloke doing something that looks like he’s trying to start a lawnmower with his hips, and you think, yeah… maybe I’ll just hit the treadmill and call it a day.

It can be confusing, but you don’t need a PT, a 12 week “summer shred” brochure, or whatever influencer workout is trending. You just need the right prompts - the right questions - to pull a fully tailored, dead-simple workout out by using Artificial Intelligence (AI). Something built for your body, your schedule, your injuries, your gym, your goals, not the imaginary fitness model in your head.

The power is in how you ask.

Pick an AI: ChatGPT, Gemini, Grok, Copliot, Claude, whatever. Then build increasingly better, cleaner, nastier (in a good way) workouts. And once you know what to say, it’s easy. You unlock this invisible coach who works for free, doesn’t complain, remembers your preferences, and won’t judge you when you type, “my lower back feels like a bag of Quavers”.

If you want a workout made for anyone - beginner, heavy unit, busy parent, wannabe fighter, or someone who just wants to look decent when summer rolls around - here’s how to ask for it.

Start with:

“Create a full 8-week program, 4–5 days per week, based on progressive overload, including warm-ups, cooldowns, and weekly progression targets. Focus on functional strength, mobility, and cardio conditioning”

That sentence alone unlocks a full blueprint. But it gets better when you stack detail on top.

Add in experience level:

“I’m a complete beginner / intermediate lifter / advanced lifter. Adjust the complexity, sets, reps, and intensity for my level”

And equipment you like and omit what you don’t:

“I train in a normal 24/7 commercial gym with dumbbells, barbells, cables, and machines. Don’t include squats and deadlifts – they take too long to set up”

or

“I train at home with only dumbbells, resistance bands and a yogo mat. I only have a small space in which to train”

Tell it your timeframe:

“I have 60 minutes per session. Include 10 minutes of cardio. I’d like to fit in 7 different exercises after the cardio”

Dial in your goals:

“My goal is fat loss and general fitness. I want sessions that move quickly and keep me accountable”

“My goal is strength. Prioritise heavy compounds, slower progression, and low-rep sets”

“My goal is hypertrophy. Give me structured volume, supersets, and a proper split”

Explain any injuries or issues:

“I have tight hips, a dodgy shoulder, and an old lower-back flare-up. Replace any movements that will make it worse and include mobility work to fix them over time”

And, massively underrated, say what you enjoy:

“I enjoy leg exercises, like feeling pumped, and get bored easily - keep it varied”

“I enjoy simple workouts that repeat weekly - don’t change the structure too often”

You could add the specifics of your life:

“I’m a mum with limited sleep. I’ll be performing the workouts while my baby is asleep – please account for the noise level”

“I train early mornings. Keep warm-ups simple and effective”

“I work FIFO. Make this routine travel-friendly”

Your intensity requirements:

“I want something challenging but sustainable. Not a crazy workout that kills me on day one”

Then set the structure and how you want the information:

“I want the plan presented in a clean excel document: Day, exercise, sets, reps, tempo, rest times, and weekly progression. A 3 month plan”

Copy and paste what you want to use and create your prompt:

“Create a full 8-week program, 4–5 days per week, based on progressive overload, including warm-ups, cooldowns, and weekly progression targets. Focus on functional strength and mobility. I’m an intermediate lifter. Adjust the complexity, sets, reps, and intensity for my level. I train in a normal 24/7 commercial gym with dumbbells, barbells, cables, and machines. Don’t include squats and deadlifts – they take too long to set up. I have 60 minutes per session. Include 10 minutes of cardio. I’d like to fit in 7 different exercises after the cardio. My goal is hypertrophy. Give me structured volume, supersets, and a proper split. I enjoy leg exercises, like feeling pumped, and get bored easily - keep it varied. I want the plan presented in a clean excel document: Day, exercise, sets, reps, tempo, rest times, and weekly progression. A 3 month plan”

You can add please if you like. It might give the terminators of the future pause for thought. Maybe. Maybe not.

The more honest you are with these prompts, the better the workout fits. The beauty is: you can build for literally anyone - yourself, your partner, your mate who wants to lift but gets lost approaching the gym entrance, or even your teenager who keeps skipping leg day because “football training counts”.

Also, it’s worth noting that not all AIs are created equal. Some will give you exactly what you asked for, some will require more prompts, some will tell you their limits and give you what they can. Play around and see what one you resonate with. Once you get the hang of it, you’ll realise you have the perfect workout designer, for the body you’ve actually got, available on call 24/7.

Your job is simple: be honest, be specific, and don’t be shy about telling the AI exactly what kind of training you’ll realistically stick to. It’s one of the easiest wins you’ll ever get on this whole fitness journey, it’s free, and it might just be the thing that kicks off your next phase of Discipline Rewired.

Where to start?

Copy one of the prompts, tweak it to your life, and generate the training plan that finally fits you. Easy as that. Small decisions, sharp instructions, and honest effort pointed in the right direction. Build your plan, show up tomorrow, and keep going. Your future self will owe you big time.