I couldn't have made this any easier for you to lock in and get lean for the summer.
Ten years ago, a fully personalised 12-week training programme would cost you hundreds of £.
You'd pay a personal trainer who may or may not have known what they were doing.
An injury prevention plan built around your specific lifts? Good luck finding one.
AI changed that.
Now you can sit down with Claude for 10 minutes, plug in your stats, and walk away with a programme that a decent coach would charge a weeks wage for.
I've spent the last week stress-testing these 7 prompts until they actually delivered. Copy them, fill in your numbers, and use them this week.
Just make sure to enter your own information when needed in the bracketed fields!
Prompt 1: The ultimate training programme
Creates a full 12 week training programme to build strength, tailored to your exact stats, schedule and equipment. This is perfect for anyone starting their fitness journey or anyone who fancies a change or more dialled programme!
Prompt 2: The plateau
An investigation into why particular lifts of yours have stalled and you've stopped making progress, this prompt will give you a detailed plan on your fitness, nutrition and lifestyle to get you back on top.
Prompt 3: The missing link
This prompt will identify your weakest lifts or that muscle that is lagging behind. After diagnosing the root cause you'll get an S tier action plan to improve your weak points.
Extremely useful for lifters making good progress overall with specific gaps in their physique.
Prompt 4: The recovery protocol
Builds a complete recovery protocol for everything outside the gym. Sleep, mobility, stress and joint health. Great for anyone who trains hard but feels beaten or fatigued in certain areas.
Prompt 5: The injury prevention blueprint
Thinks like a sports physiotherapist to build a comprehensive injury prevention system around the big compound lifts. Covers the most common injuries, the movement dysfunctions that cause them, and a full prehab routine to address them proactively. The prompt that keeps you in the gym long-term instead of spending weeks on the sidelines.
Prompt 6: Progress tracker
Builds a professional accountability and tracking system to run alongside your training programme. Struggle to remember what weight you're lifting or how heavy you've gone ? This prompt tells you exactly what to adjust and when based on your data.
Prompt 7: Body recomp strategy
Build muscle and lose fat at the same time with a structured, science based approach. Designed specifically for experienced lifters who are in the right position to actually achieve it. Covers training, nutrition, and tracking all in one comprehensive prompt.
So there you go, 7 prompts.
A complete training programme. A plateau fix. A weak point diagnosis. A recovery system. An injury prevention plan. A tracking framework. A full recomp strategy.
All free. All in 10 minutes.
These prompts are a starting point, not a final answer. The real value comes when you interact with them. If Claude gives you a 4 day programme and you only have 3 days, tell it.
If the exercise selection doesn't suit your style, tell it.
If the calories feel too aggressive, question it.
You finally have a PT you can argue with and say whatever you want with no defensive response.
Use it and LOCK IN
The blueprint:
A couple days ago I posted a full, comprehensive 5 step plan to get you shredded for the summer. Check it out if you haven't already!
https://x.com/Hawks0x/status/2036539253728092288?s=20
I hope you enjoy this one, always appreciate the support❤️
