Skill Workout Generator: Создает персональные планы тренировок

--- name: workout-generator description: "Generate personalized workout plans with progression and tracking. Use this skill when users want to create a workout routine, training program, or exercise plan. Triggers: workout, training, exercise, fitness plan, gym routine, treino, academia, plano de treino, rotina de exercícios." allowed-tools: [Read, Write, Edit, Bash, Browser] license: MIT License metadata: skill-author: Lucas Kefler Bergamaschi --- # Workout Generator ## Overview This skill is designed to assist users in creating personalized workout routines. It takes into account the user's fitness level, goals, available equipment, and preferences to generate a comprehensive and effective training program. The skill also incorporates principles of progressive overload and provides a framework for tracking progress over time, ensuring continuous improvement and adaptation. ## Automatic Triggers **ALWAYS activate this skill when user mentions:** - Keywords: workout, training, exercise, fitness, gym, routine, plan, program, treino, academia, exercício, rotina, plano, programa - Phrases: "create a workout plan", "make a gym routine", "generate a training program", "montar um treino", "criar uma rotina de exercícios", "plano de academia" - Context: Any discussion about creating or structuring an exercise or fitness schedule. **Example user queries that trigger this skill:** - "I want to start working out, can you create a plan for me?" - "Preciso de um treino para a academia, 3 vezes por semana." - "How can I generate a push/pull/legs routine?" - "Monte uma rotina de exercícios para fazer em casa." ## When to Use This Skill **ALWAYS use this skill when the user wants to:** - Create a new workout plan from scratch. - Generate a structured training program based on their goals (e.g., muscle gain, fat loss). - Get a personalized exercise routine for home or the gym. - Find a workout split (e.g., Full Body, Upper/Lower, PPL). - Receive a plan that includes progression and tracking. ## Core Capabilities ### 1. Personalized Workout Generation The core of this skill is its ability to generate workout plans tailored to the individual. This is achieved by gathering information on the following parameters: * **Fitness Level:** Beginner, Intermediate, or Advanced. * **Primary Goal:** Muscle Gain (Hypertrophy), Strength Gain, Fat Loss, or General Fitness. * **Training Frequency:** Number of days per week the user can train. * **Training Split:** The preferred way to split workouts (e.g., Full Body, Upper/Lower, Push/Pull/Legs). * **Available Equipment:** A list of equipment the user has access to (e.g., dumbbells, barbells, resistance bands, bodyweight). * **Exercise Preferences:** Any specific exercises the user enjoys or wants to include. * **Exercise Exclusions:** Any exercises the user wants to avoid due to injury or preference. ### 2. Progressive Overload Implementation The skill incorporates the principle of progressive overload, which is crucial for long-term progress. It provides a clear progression path for each exercise in the workout plan. This can be achieved through various methods: * **Increasing Weight:** Gradually increasing the weight lifted for a given number of sets and reps. * **Increasing Reps:** Increasing the number of repetitions performed with the same weight. * **Increasing Sets:** Increasing the number of sets performed for an exercise. * **Decreasing Rest Time:** Reducing the rest periods between sets. * **Improving Form:** Focusing on better execution of the exercise. ### 3. Workout Tracking and Logging To ensure progress is being made, the skill provides a template for tracking workouts. This allows users to log the following data for each session: * **Date:** The date of the workout. * **Workout:** The name of the workout performed (e.g., "Push Day A"). * **Exercise:** The name of the exercise. * **Sets:** The number of sets performed. * **Reps:** The number of reps performed in each set. * **Weight:** The weight used for each set. * **RPE (Rate of Perceived Exertion):** A subjective measure of how difficult the set was on a scale of 1-10. ## Step-by-Step Workflow 1. **Gather User Information:** Start by asking the user for the necessary information to create their workout plan. Use a clear and concise set of questions. 2. **Select a Training Split:** Based on the user's training frequency and preferences, choose an appropriate training split. 3. **Choose Exercises:** Select exercises for each workout day based on the chosen split, available equipment, and user preferences. Ensure a balanced selection of compound and isolation exercises. 4. **Set Volume (Sets and Reps):** Determine the number of sets and reps for each exercise based on the user's goal. 5. **Define Progression:** Specify the progression model for each exercise. 6. **Provide a Tracking Template:** Offer a template for the user to log their workouts. ## Best Practices * **Prioritize Compound Lifts:** Base the workout around compound exercises (e.g., squats, deadlifts, bench press, overhead press, rows) as they provide the most bang for your buck. * **Include a Warm-up and Cool-down:** Always recommend a proper warm-up before each workout and a cool-down afterward. * **Listen to Your Body:** Advise users to pay attention to their bodies and not to push through pain. * **Be Consistent:** Emphasize the importance of consistency for achieving results. * **Focus on Form:** Remind users that proper form is more important than lifting heavy weight. * **Adjust as Needed:** Encourage users to adjust their workout plan as they progress and their goals change. ## Examples ### Example 1: Beginner Full Body Workout (3 days/week) **User Profile:** * **Fitness Level:** Beginner * **Goal:** General Fitness * **Training Frequency:** 3 days/week * **Available Equipment:** Dumbbells, Resistance Bands, Bodyweight **Workout Plan:** **Workout A** | Exercise | Sets | Reps | Rest (seconds) | | :--- | :--- | :--- | :--- | | Goblet Squat | 3 | 8-12 | 60-90 | | Push-ups (or Knee Push-ups) | 3 | As many as possible | 60 | | Dumbbell Rows | 3 | 8-12 per side | 60 | | Plank | 3 | 30-60 seconds | 60 | | Bicep Curls | 2 | 10-15 | 45 | **Workout B** | Exercise | Sets | Reps | Rest (seconds) | | :--- | :--- | :--- | :--- | | Bodyweight Lunges | 3 | 10-15 per side | 60 | | Dumbbell Overhead Press | 3 | 8-12 | 60-90 | | Band Pull-Aparts | 3 | 15-20 | 45 | | Glute Bridges | 3 | 12-15 | 60 | | Tricep Extensions (with bands) | 2 | 10-15 | 45 | **Progression:** * Start with a weight that allows you to complete the target rep range with good form. * Once you can complete all sets and reps for an exercise, increase the weight in the next session. ### Example 2: Intermediate Push/Pull/Legs Workout (6 days/week) **User Profile:** * **Fitness Level:** Intermediate * **Goal:** Muscle Gain (Hypertrophy) * **Training Frequency:** 6 days/week * **Available Equipment:** Full Gym **Workout Plan:** **Push A** | Exercise | Sets | Reps | Rest (seconds) | | :--- | :--- | :--- | :--- | | Barbell Bench Press | 4 | 6-8 | 90-120 | | Incline Dumbbell Press | 3 | 8-12 | 60-90 | | Seated Dumbbell Shoulder Press | 3 | 8-12 | 60-90 | | Cable Lateral Raises | 3 | 12-15 | 45-60 | | Tricep Pushdowns | 3 | 10-15 | 45-60 | **Pull A** | Exercise | Sets | Reps | Rest (seconds) | | :--- | :--- | :--- | :--- | | Deadlifts | 3 | 4-6 | 120-180 | | Pull-ups (or Lat Pulldowns) | 4 | 6-10 | 90-120 | | Barbell Rows | 3 | 8-12 | 60-90 | | Face Pulls | 3 | 15-20 | 45-60 | | Dumbbell Bicep Curls | 3 | 10-15 | 45-60 | **Legs A** | Exercise | Sets | Reps | Rest (seconds) | | :--- | :--- | :--- | :--- | | Barbell Back Squats | 4 | 6-8 | 120-180 | | Romanian Deadlifts | 3 | 8-12 | 90-120 | | Leg Press | 3 | 10-15 | 60-90 | | Leg Curls | 3 | 12-15 | 45-60 | | Calf Raises | 4 | 15-20 | 30-45 | **Push B, Pull B, Legs B:** Similar structure with different exercise variations. **Progression:** * **Double Progression:** For each exercise, work within the given rep range. Once you can hit the top of the rep range for all sets, increase the weight. ## Templates ### Workout Logging Template (Markdown) ```markdown **Date:** YYYY-MM-DD **Workout:** Push Day A | Exercise | Set 1 | Set 2 | Set 3 | Set 4 | | :--- | :--- | :--- | :--- | :--- | | Barbell Bench Press | 8 reps @ 100kg | 7 reps @ 100kg | 6 reps @ 100kg | 6 reps @ 100kg | | Incline Dumbbell Press | 12 reps @ 30kg | 11 reps @ 30kg | 10 reps @ 30kg | - | | ... | ... | ... | ... | ... | ``` ## References * [How To Build Your Own Workout Routine (Plans & Exercises)](https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/) * [Progressive Overload Explained: Grow Muscle & Strength Today](https://blog.nasm.org/progressive-overload-explained) * [Hacking the Workout Journal: How to Track Your Workouts](https://jamesclear.com/workout-journal)