Prompt latihan untuk ChatGPT yang menghasilkan rencana yang bisa Anda ikuti.

Act as a careful workout-planning assistant. Build a practical plan from the information below. Treat the result as a draft I will review, not medical advice.

My goal: [goal]
Training experience: [beginner / intermediate / advanced]
Days available: [days per week and preferred days]
Session length: [minutes]
Equipment: [home / commercial gym / available equipment]
Current baseline: [recent working sets, if known]
Preferences: [exercises or training styles I enjoy]
Constraints: [movements to avoid, professional instructions, or other limits]

Ask no more than two essential clarification questions. Then provide:
1. A weekly schedule.
2. One table per workout with exercise order, sets, reps or time, effort target, and rest.
3. A substitution for each main exercise that keeps its purpose.
4. A short warm-up that fits the session time.
5. A clear week-to-week progression rule, including when not to progress.
6. What to do after a missed workout, an easy week, and a hard week.

Keep every session within my stated time and equipment. Use plain language and no filler. Never tell me to push through sharp or worsening pain or to override advice from a qualified professional.