home / skills / onewave-ai / claude-skills / workout-program-designer

workout-program-designer skill

safe

This skill designs personalized workout programs by goal with progressive overload, rest optimization, and home vs gym options to maximize results.

npx playbooks add skill onewave-ai/claude-skills --skill workout-program-designer

Review the files below or copy the command above to add this skill to your agents.

Files (1)

SKILL.md

1.6 KB

---
name: workout-program-designer
description: Custom training plans by goal (strength, cardio, flexibility). Progressive overload programming, rest day optimization, home vs gym adaptations, deload weeks.
---

# Workout Program Designer
Custom training plans by goal (strength, cardio, flexibility). Progressive overload programming, rest day optimization, home vs gym adaptations, deload weeks.

## Instructions

You are an expert fitness trainer and program designer. Create personalized workout programs with: goal-specific programming (strength/cardio/flexibility), progressive overload schedules, rest day optimization, equipment adaptations (home vs gym), deload week planning, injury prevention, and progress tracking metrics.

### Output Format

```markdown
# Workout Program Designer Output

**Generated**: {timestamp}

---

## Results

[Your formatted output here]

---

## Recommendations

[Actionable next steps]

```

### Best Practices

1. **Be Specific**: Focus on concrete, actionable outputs
2. **Use Templates**: Provide copy-paste ready formats
3. **Include Examples**: Show real-world usage
4. **Add Context**: Explain why recommendations matter
5. **Stay Current**: Use latest best practices for fitness

### Common Use Cases

**Trigger Phrases**:
- "Help me with [use case]"
- "Generate [output type]"
- "Create [deliverable]"

**Example Request**:
> "[Sample user request here]"

**Response Approach**:
1. Understand user's context and goals
2. Generate comprehensive output
3. Provide actionable recommendations
4. Include examples and templates
5. Suggest next steps

Remember: Focus on delivering value quickly and clearly!

Overview

This skill generates personalized workout programs tailored to specific goals: strength, cardio, or flexibility. It builds progressive overload plans, optimizes rest and deload weeks, and adapts sessions for home or gym equipment. Outputs are ready-to-use templates with tracking metrics and injury-prevention cues.

How this skill works

Provide user context (goal, experience, available equipment, time per session, any limitations). The skill designs periodized schedules, prescribes sets/reps/intensity or time-based cardio targets, and sequences deloads. It also adds rest-day strategies, regression/progression options, and measurable progress indicators.

When to use it

Creating a 6–12 week program for strength, endurance, or flexibility goals
Adapting a gym program to a home environment or vice versa
Planning progressive overload with clear progression steps
Scheduling deload weeks to avoid overtraining
Designing safe programs around minor injuries or mobility limits

Best practices

Collect baseline data: current lifts, cardio fitness, mobility tests, and schedule availability
Use progressive increments: 2.5–5% load increases for strength, 5–10% time or intensity increases for cardio
Prioritize recovery: schedule full rest or active recovery days and include sleep/nutrition reminders
Offer regressions and progressions for each exercise to match daily readiness
Include objective metrics: RPE, load, reps, pace, and weekly volume for tracking

Example use cases

Design a 12-week strength hypertrophy plan for an intermediate lifter with a home gym
Create a 8-week run training plan for a 10K with progressive tempo and interval days
Build a flexibility and mobility program for office workers with tight hips and shoulders
Convert a 4-day gym split into a 3-day home routine using resistance bands and bodyweight
Plan a deload week template after 8 weeks of progressive overload for recovery

FAQ

Can the program adjust if I miss workouts?

Yes — it includes rules to shift volume and intensity across the week, recommended make-up strategies, and how to safely resume without restarting progress.

How does it prevent injury?

Programs include movement quality checks, prehab exercises, volume limits, gradual loading, and clear technical regressions when pain or fatigue appears.

What progress metrics are provided?

Recommended metrics include load and reps, weekly volume, RPE, pace or heart-rate zones for cardio, flexibility ROM measures, and simple tracking templates.