The plan is written after the session.
Not a rigid twelve-week programme. A session journal that remembers what you actually lifted, compares it honestly, and builds the next day from the result. Every prompt below is published in full, free, with nothing held back.
AI assists with planning and record-keeping. It does not replace a coach, a physiotherapist or a doctor.
Why a log, not a coach
The useful thing here is memory, not intelligence. Most training stalls because nobody can remember what they did five weeks ago, so the comparison never happens and the same three loads get repeated indefinitely. Written down, that becomes obvious in a fortnight.
The quality of what comes back is entirely a function of what goes in. Exercise, load, sets, reps, energy and any pain. Vague input produces confident nonsense, which is worse than no plan at all.
What it actually gives you
Session memory
The log remembers the last time you trained the same movement, so the comparison is against a record rather than a recollection.
Progress beyond the top set
An extra rep at the same load, a cleaner last set, or less fatigue at the same volume all count as progress and all get noticed.
A plan built for the day
Poor sleep, a sore shoulder, a busier gym. The session adapts to the conditions instead of overriding them.
Weekly volume tracking
Sets per muscle group per week, so a priority area cannot quietly get neglected for a month.
Realistic load selection
Suggested weights come from what you actually lifted last time, not from a percentage of a max you set two years ago.
Equipment substitution
A taken rack or a different gym produces a sensible alternative rather than a skipped exercise.
Bad day versus real plateau
Distinguishing a genuinely stalled lift from one bad session is the single most useful thing a written record does.
A finished session report
Paste the results in and get a summary, what moved, and a starting point for next time.
The process
Name the session
Push, pull, legs, cardio, or a specific accessory day.
Add the conditions
Energy, sleep, any pain, time available, which gym, and what you want to prioritise.
Let it read the history
Previous loads and reps for the same movements, and where the trend is going.
Take the plan
Exercises, sets, rep ranges and a starting load for each.
Log as you go
Every set, live, in whatever shorthand you can type between sets.
Get the review
What improved, what held, what to change, and what to watch.
Carry it forward
The review becomes the opening context for the next session.
The prompts
Copy these into any assistant. Fill in anything in [square brackets]. Start with the setup prompt once, then use the others per session.
You are my training log and planning assistant. You are not my coach, my physiotherapist or my doctor, and you must not give medical advice. My details: - Age: [AGE] - Height and current weight: [HEIGHT] / [WEIGHT] - Sessions per week: [NUMBER] - Split: [e.g. push / pull, upper / lower, full body] - Session length: [MINUTES] - Main goal this block: [e.g. keep muscle while losing fat] - Priority areas: [e.g. upper back, lateral delts] - Injuries or limitations: [LIST, or "none"] - Equipment available: [commercial gym / home setup / list] Rules I want you to follow: 1. Compare every session against my previous logged session for the same movements. 2. Treat extra reps, better control, or lower fatigue at the same load as progress. 3. Never suggest a load I have not worked up to from my own logged history. 4. If I report pain, reduce or substitute the movement and say why. 5. Keep the plan inside my stated session length. Confirm you have this, then wait for my first session.
Today: [SESSION TYPE]. Conditions: - Sleep: [HOURS / quality] - Energy out of 10: [N] - Pain or niggles: [WHERE, or "none"] - Time available: [MINUTES] - Gym: [usual / different / home] Give me the session: exercises, sets, rep ranges and a starting load for each, based on what I lifted last time. Flag anything you have changed because of the conditions above.
[EXERCISE] [LOAD] x [REPS], [LOAD] x [REPS], [LOAD] x [REPS] Example format: Incline dumbbell press 32kg x 9, 32kg x 8, 30kg x 9 Just record it. Do not comment until I ask for the review.
Session finished. Here is everything I logged: [PASTE THE SETS] Give me: 1. What genuinely progressed against last time, and by how much. 2. What held steady. 3. Anything that went backwards, and the most likely reason. 4. The starting point for next time on each movement. Be specific about numbers. Do not pad it with encouragement.
[EXERCISE] has not moved for [NUMBER] sessions. Here is the history: [PASTE THE LAST 4-6 SESSIONS FOR THAT MOVEMENT] Is this a genuine plateau or noise from fatigue, sleep or session order? If it is a real plateau, give me two options to break it that fit my current split and session length.
Here is the whole week: [PASTE ALL SESSIONS] Give me: total working sets per muscle group, whether my stated priority areas got enough volume, anything that is drifting, and one change for next week. One change, not five.
Questions
Can AI actually coach me?
No. It cannot see you move, does not know your history, and has no idea what a set felt like unless you tell it. What it can do is remember every session you have logged and compare them without flattering you. Treat it as a very good training diary that does arithmetic, not as a coach.
Does this replace a personal trainer?
No. A trainer watches the rep and corrects it in real time. That is a different job and this does not do it. If something hurts, or a movement feels wrong, that is a question for a coach or a physiotherapist, not a chat window.
How detailed does the log need to be?
More detail gives better output, but the floor is low. Exercise, load, sets and reps is enough to be useful. Adding energy, sleep and any pain is what turns it from a record into something that can explain a bad session.
What if I train somewhere different?
Say so before the session. Machines differ between gyms and a higher number on an unfamiliar machine is not evidence of a stronger muscle. A log that does not know you changed gym will read the change as progress.
Can it assess my technique?
Not from text, and video analysis is a specialist skill. If a movement is painful or feels wrong, stop asking software and ask a professional.
Does this work while cutting as well as bulking?
Yes, provided you state which one you are in. Holding a load during a deficit is progress, and a log that has not been told about the deficit will record it as stalling.
Not medical or clinical advice. This describes a personal record-keeping method. It is not a training prescription, not physiotherapy, and not suitable as a substitute for professional assessment of pain or injury.