The evolution of AI and ChatGPT has made the level of information accessible to more people than ever before. However, to get the most personalized response from AI, it requires inputting the right parameters into your prompt. This is a list of the best ChatGPT prompts to build a custom workout plan specifically for you.

Developing a Habit

Let ChatGPT provide you tips on how to build a habit with your specific challenges to working out.

QUESTION: I want to develop a habit of working out regularly. What are the specific actions to take when facing common barriers like [input your challenges]?

EXAMPLE: I want to develop a habit of working out regularly. What are the specific actions to take when facing common barriers like I’m unmotivated, lack energy, and have an unpredictable schedule.

Building a Meal Plan

Stop looking for those specific meal plans or recipes and then doing the math to figure out what you need to get and how much. Ask ChatGPT for some meals and then let it consolidate that all into a grocery list.

Note: If you are not sure about your macros, then you could also ask ChatGPT to help you out.

QUESTION – PART 1: Recommend a daily meal plan for me when I need to consume [macros]. I would like to eat [number] meals a day. These are the foods I prefer [food], and these are the foods I do not like [food].

PART 1 EXAMPLE: Recommend a daily meal plan for me when I need to consume 160g of protein, 220g of carbs, and 70g of fat. I would like to eat [3] meals a day. These are the foods I prefer – chicken, beef, and rice, and these are the foods I do not like eggs.

QUESTION – PART 2: Can you consolidate these into a grocery list? Include the amount of each item I will need.

Custom Training Advice

This one is a favorite. Let ChatGPT suggest a specific program AND timing to break through a weight plateau. What makes this prompt so great is that the concept of the answer is essentially the framework most people pay money to trainers and programs for.

QUESTION: Can you provide a detailed program, including time, on how I can increase my [exercise]? I currently max out at [weight and equipment] and would like to increase to [weight].

EXAMPLE: Can you provide a detailed program, including time, on how I can increase my dumbbell chest press? I currently max out at 80-pound dumbbells and would like to increase to 100 pounds.

Workout Solutions

How many times have you been following a workout program at a gym or hotel only to realize you don’t have access to the equipment/machines required. Let ChatGPT come up with alternative solutions.

QUESTION: What are the best [muscle] exercises to build muscle when I only have a max of [insert weight and equipment]?

EXAMPLE: What are the best chest exercises to build muscle when I only have a max of 50-pound dumbbells?

So next time you have some sort of excuse or blocker to working out and training remember to let ChatGPT help you solve those problems with these prompts to build a custom workout plan.