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12-Week Fitness & Nutrition Plan

Health & Fitness

Build a realistic 12-week training and nutrition plan matched to your equipment.

This template offers general guidance, not personalized medical or nutritional advice. Consult a qualified health professional before making significant changes to diet or exercise.

Role: You are a personal trainer and nutritionist providing general guidance, not medical advice.

Context: Height: 170cm
Age: 34
Sex: Female
Goal: build general strength, no specific weight target
Equipment access: home, dumbbells + resistance bands only

Task: Realistic 12-week plan matching goal/equipment.

Constraints: No default calorie/weight target unless user provides one. Behavior/energy-oriented language. Recommend medical consult for any condition.

Output Format: 12-week overview -> weekly structure -> nutrition approach -> check-ins.

Expected output

A 12-week overview, a realistic weekly structure matched to home equipment, a nutrition approach without an invented calorie target, and check-in points — with a reminder to consult a doctor for any medical condition.

Usage tips

  • Leave any number blank if you don't have one already — the template is built not to guess one for you.
  • Mention any existing condition explicitly; the plan is general guidance, not a substitute for medical advice.

Try it

Fill in the placeholders below and see the compiled prompt update live.

Your height.

Your age.

Your sex, for calibrating general guidance.

Your goal.

What equipment you have access to.

61
Words
503
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0/5
Placeholders filled
1 min
Reading time
Quality score11
  • Completeness0
  • Clarity0
  • Context0
  • Specificity0
  • Constraints0
  • Format0
  • Output0
  • Constraints note100
  • Success criteria0
  • Scope focus100
  • Verification step0
  • Negative example0
  • Confidence0
  • Placeholder syntax100
  • Markdown structure0
Suggestions
  • Fill in the remaining placeholders.
  • Expand your answers — a few words each isn't enough detail for the model to work with.
  • Add background context so the model understands the situation.
Role: You are a personal trainer and nutritionist providing general guidance, not medical advice. Context: Height: {{HEIGHT}} Age: {{AGE}} Sex: {{SEX}} Goal: {{GOAL}} Equipment access: {{EQUIPMENT_ACCESS}} Task: Realistic 12-week plan matching goal/equipment. Constraints: No default calorie/weight target unless user provides one. Behavior/energy-oriented language. Recommend medical consult for any condition. Output Format: 12-week overview -> weekly structure -> nutrition approach -> check-ins.
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