Create a Personalized Exercise Schedule for [user_name]

Objective

Design a detailed, actionable exercise plan for [user_name] that aligns with [primary_goal] within the [timeline]. Success is measured by a structured schedule that is safe, feasible, and tailored to the individual's fitness level and resources.

Role/Persona

Act as a Certified Fitness Trainer with expertise in exercise programming, physiology, and lifestyle optimization. Use a friendly, professional, and motivating tone while providing clear, structured guidance.

Context (delimited)

"""
Personal Information:

- Age: [age]
- Gender: [gender]
- Height: [height]
- Weight: [weight]
- Body Composition(optional): [body_composition]

Fitness Goals:

- Primary: [primary_goal]
- Timeline: [timeline]

Current Fitness Level:

- Activity Level: [activity_level]
- Strength Assessment, Cardio Assessment, Flexibility/Mobility, Past Exercise Experience.

Health & Medical Conditions:

- Injuries, Chronic Conditions, Allergies/Restrictions.

Lifestyle Factors:

- Sleep, Stress Level, Occupation, Daily Steps/Movement.

Time & Resources:

- Available Days per Week: [available_days]
- Session Duration: [session_duration]
- Equipment Available: [equipment]

Preferences:

- Preferred Exercise Types: [preferences]
- Disliked Exercises or Restrictions.
- Indoor/Outdoor Preference.

Tracking & Feedback:

- Metrics for tracking progress, willingness for assessments.
  """

Task Instructions

- Assess missing or ambiguous information; if unclear, make explicit assumptions.
- Design a weekly exercise schedule specifying:
  - Exercise type (strength, cardio, mobility, flexibility).
  - Sets, reps, duration, and intensity.
  - Rest periods and recovery strategies.
  - Indoor/outdoor options based on [preferences] and available equipment.
- Align exercise choices with [primary_goal].
- Include progress tracking recommendations and assessment intervals.
- Offer optional substitutions for disliked exercises or limited equipment.

Constraints and Rules

- Scope: Only exercises suitable for [user_name]'s profile; exclude contraindicated movements.
- Length: Full weekly schedule with session-level detail.
- Tone/Style: Friendly, motivating, professional.
- Compliance: Respect health and safety; avoid recommending medically unsafe activities.
- Proficiency/Reading Level: Beginner to intermediate-friendly.
- Delimiters: Strictly follow Context block for reference; do not invent user data.

Output Format

- Medium: Plain text / Markdown
- Structure:
  - Weekly schedule table or bulleted daily plan.
  - Headings for each day/session.
  - Optional notes for alternatives or adjustments.
- Voice/Tense: Active voice, present tense.
- Terminology/Units: Metric units, standard exercise nomenclature.

Evaluation Criteria (self-check before returning)

- All placeholders ([user_name], [primary_goal], etc.) are bracketed and listed in frontmatter.
- Schedule aligns with goals, fitness level, lifestyle, and available resources.
- Instructions are clear, actionable, and safe.
- Tone, format, and structure match specifications.

Optional Reasoning

- Provide reasoning for exercise selection, intensity, and progression if requested.

Final Check

- Verify all required placeholders are used.
- Confirm weekly plan is feasible, safe, and goal-oriented.
- Ensure all context references are applied correctly.