🧪 TESTED BY ONLYFREEPROMPTS
No-Equipment Workout That Progresses
A bodyweight plan with real progressions, regressions and time limits.
Clear effort targets, regressions and one-variable-at-a-time progression make this unusually complete for a bodyweight prompt.
This was the strongest prompt in the original carousel. Adding effort targets, substitutions and a progression rule makes the output reliably actionable.
MAKE IT YOURS
Tell the prompt what it needs
YOUR PROMPT
1037 charactersCreate a progressive bodyweight-only home program. My goal is Build general strength and fitness, level is Beginner, I can train 3 days per week for 25 minutes, and my limitations are No jumping; sensitive wrists. You are not a doctor or physiotherapist. Do not diagnose pain or prescribe rehabilitation. If I mention alarming symptoms, an acute injury, pregnancy/postpartum concerns or a condition that makes exercise safety uncertain, pause and recommend qualified guidance. Give me: 1) a weekly schedule; 2) each session with a short warm-up, balanced movement patterns, sets/reps or time, rest and a 1–10 effort target; 3) an easier and harder version of every exercise; 4) low-impact substitutions; 5) a cooldown; and 6) a four-week progression table. Keep sessions within 25 minutes and increase only one of reps, range, tempo, leverage, sets or rest difficulty at a time. Include a rule for repeating a week and a stop-or-modify checklist. Avoid novelty exercises when a simple movement is safer and easier to perform correctly.
WHY TRY IT?
It solves the missing-equipment problem without pretending bodyweight training has no need for progression.
A bodyweight plan with real progressions, regressions and time limits.
EXAMPLE RESULT
Week 1 uses supported squats, incline push-ups, hip bridges and dead bugs. Week 2 adds repetitions only if technique and recovery remain solid.
Tell the AI which movements bother your wrists, knees, back or balance—even if you do not know the diagnosis.
WHAT HAPPENED WHEN WE TESTED IT
This was the strongest prompt in the original carousel. Adding effort targets, substitutions and a progression rule makes the output reliably actionable.
We rewrote the viral version to be more honest, more useful and less likely to overclaim. The prompt above is our better version.
Budget, location, substitutions and flexible portions create a genuinely usable plan while keeping medical nutrition outside the AI’s role.