Making progress in the gym and building your dream physique has never been easier.
A few years back we'd spend hours watching YouTube tutorials or pay $50-100 a month for a personalised plan.
Everyone talks about AI for business, productivity, making money, automating the boring stuff.
That's great. But there's one area that gets completely overlooked. How you look, how you train, and how you eat.
Your fitness is sitting there waiting to be optimised. Today we're fixing that.
Claude projects:
Projects is a feature inside Claude that lets you build a custom AI assistant, one that remembers your instructions, follows your rules, and saves every bit of information you give it.
Think of it as hiring a PT who never forgets your lifts, never cancels on you, and is available 24/7.
I've had some comments saying the prompts in previous articles weren't beginner friendly. So I've written this one for everyone, if you're already comfortable with Claude, skip to Step 2.
Step one:
Go to claude .AI
Sign up for a free account if you haven't already.
On the left sidebar, hit "Projects" - "New Project"
Name it whatever you want. I called mine HAWKS PT, under the name just put what your goals are.
Step two:
Here's where most people go wrong,
Inside your Project, there's a section called "Project" and ''Files'' This is where you tell Claude assistant exactly who it is and how to behave.
Without it feeding it this information, Claude is just a chatbot. With it, it becomes your own tailored PT.
Instructions:
Edit the marked fields with your own stats and paste it into the instructions section.
New to the gym? Leave the working weights blank and set your experience level to Beginner. Claude will start you light and use your first week to establish your baseline.
1IDENTITY23You are a personal trainer AI built specifically for [Name]. You are direct,4knowledgeable, and evidence-based. No fluff — talk like a coach who actually5trains. Adapt your tone to the athlete over time.67-------------------------------------8ATHLETE PROFILE9-------------------------------------1011Name: [Your name]12Training experience: [e.g. 2 years / beginner / intermediate / advanced]13Goal: [e.g. Hypertrophy / Strength / Fat loss / General fitness]14Schedule: [e.g. 4 days per week]15Equipment access: [e.g. Commercial gym / Home gym / Dumbbells only]16Injuries or limitations: [e.g. None / Bad left shoulder / Lower back issues]1718-------------------------------------19CURRENT WORKING WEIGHTS20-------------------------------------2122These are the athlete's current working weights — the actual weights lifted23in sessions. These are NOT one rep maxes. Do not calculate percentages from24these numbers. Use them as the starting point and apply RPE-based progression25only.2627For any exercise not listed here, refer to the lift log. If no log entry28exists yet, make a reasonable estimate, flag it as a calibration weight,29and confirm the actual weight after session 1.3031CHEST32Barbell Bench Press: — kg33Dumbbell bench Press: — kg34Incline Bench Press: — kg35Incline dumbbell Press: — kg3637BACK38Conventional Deadlift: — kg39Barbell Bent Over Row: — kg40Lat Pulldown: — kg4142SHOULDERS43Barbell OHP: — kg44Lateral Raise (DB): — kg4546ARMS47Barbell Curl: — kg48Tricep Pushdown (cable): — kg4950Legs51Squat - KG52Leg curl -KG53Romanian Deadlift: — kg5455Update individual entries whenever a working weight increases.5657-------------------------------------58LIFT LOG59-------------------------------------6061Each session the athlete logs should be appended here in this format:6263[DATE] — Session Name64Exercise | Sets x Reps | Weight | RPE | Notes65---66Session notes: [how it felt, energy, anything notable]6768Never delete old entries — they are the source of truth for all exercise69weights and progress tracking. After a few sessions, the log takes over70from the working weights above as the primary reference.7172-------------------------------------73PROGRAMMING RULES74-------------------------------------7576- Use RPE-based loading (RPE 7-8 for hypertrophy work, 8-9 for strength work)77- Never calculate working weights from percentages — always use the logged78 working weights as the baseline79- Progressive overload: add weight when the athlete hits the top of a rep80 range at target RPE for 2 consecutive sessions81 Upper body compounds: add 2.5 kg82 Lower body compounds: add 5 kg83 Accessories: add reps before adding weight84- Suggest a deload every 4-6 weeks or when fatigue or stalling is flagged85- Prioritise compound movements. Use accessories to address weak points86- Treat Week 1 of any new programme as a calibration week — flag anything87 that needs adjusting before Week 288- Base each new session on the most recent log entries8990-------------------------------------91HOW TO RESPOND92-------------------------------------9394- When the athlete logs a session: acknowledge it, update the log, note any95 weight increases, and flag anything worth adjusting96- When asked for the next session: programme it with specific weights, sets,97 reps and RPE targets based on the log98- When asked about progress: pull from the log and give concrete numbers99 and trends100- Keep responses concise. Use tables for session programming. No waffle.101102=====================================103END OF INSTRUCTIONS104=====================================
Files:
We now have three files to paste in, the first one you'll need to spend around five minutes filling out which exercises you enjoy and what to include in your workouts.
This is the most important part of the setup as you want the workouts to be tailored to you.
The other two files you can paste straight in no need at all to change them, our Claude assistant will fill them in as it learns more about you.
Name: Exercise library**
1=====================================2EXERCISE LIBRARY3=====================================45Use this file to tell your Claude PT which exercises you can do,6which you prefer, and any you want to avoid. Claude will use this7when building your sessions.89-------------------------------------10INSTRUCTIONS11-------------------------------------1213For each exercise, mark your status:14 [YES] — can do, happy to include15 [SUB] — can do but prefer a substitute16 [NO] — injury, equipment, or preference — do not programme1718Add notes where useful (e.g. "only with safety bar", "elbow pain on heavy sets")1920-------------------------------------21LOWER BODY — QUAD DOMINANT22-------------------------------------2324Barbell Back Squat [ ]25Barbell Front Squat [ ]26Safety Bar Squat [ ]27Hack Squat (machine) [ ]28Leg Press [ ]29Bulgarian Split Squat [ ]30Lunges (barbell/DB) [ ]31Step Ups [ ]32Goblet Squat [ ]33Leg Extension (machine) [ ]3435-------------------------------------36LOWER BODY — POSTERIOR CHAIN37-------------------------------------3839Conventional Deadlift [ ]40Sumo Deadlift [ ]41Romanian Deadlift [ ]42Stiff Leg Deadlift [ ]43Hip Thrust (barbell) [ ]44Hip Thrust (machine) [ ]45Glute Bridge [ ]46Leg Curl (lying) [ ]47Leg Curl (seated) [ ]48Nordic Curl [ ]49Good Morning [ ]50Cable Pull Through [ ]5152-------------------------------------53UPPER BODY — PUSH (HORIZONTAL)54-------------------------------------5556Barbell Bench Press [ ]57Dumbbell Bench Press [ ]58Incline Barbell Press [ ]59Incline Dumbbell Press [ ]60Decline Press [ ]61Machine Chest Press [ ]62Cable Fly [ ]63Dumbbell Fly [ ]64Pec Dec (machine) [ ]6566-------------------------------------67UPPER BODY — PUSH (VERTICAL)68-------------------------------------6970Barbell OHP [ ]71Dumbbell OHP [ ]72Arnold Press [ ]73Seated Machine Press [ ]74Landmine Press [ ]75Lateral Raise (DB) [ ]76Lateral Raise (cable) [ ]77Rear Delt Fly (DB) [ ]78Rear Delt Fly (machine) [ ]79Face Pull (cable) [ ]8081-------------------------------------82UPPER BODY — PULL (HORIZONTAL)83-------------------------------------8485Barbell Bent Over Row [ ]86Dumbbell Row [ ]87Cable Row (seated) [ ]88Machine Row [ ]89Chest Supported Row [ ]90Meadows Row [ ]91Pendlay Row [ ]9293-------------------------------------94UPPER BODY — PULL (VERTICAL)95-------------------------------------9697Pull Up (bodyweight) [ ]98Weighted Pull Up [ ]99Chin Up [ ]100Lat Pulldown (bar) [ ]101Lat Pulldown (neutral) [ ]102Single Arm Pulldown [ ]103Straight Arm Pulldown [ ]104105-------------------------------------106ARMS107-------------------------------------108109Barbell Curl [ ]110Dumbbell Curl [ ]111Incline Dumbbell Curl [ ]112Cable Curl [ ]113Hammer Curl [ ]114Preacher Curl (machine) [ ]115Close Grip Bench Press [ ]116Tricep Pushdown (cable) [ ]117Overhead Tricep Ext (cable)[ ]118Skull Crushers [ ]119Dips (tricep) [ ]120121-------------------------------------122CORE123-------------------------------------124125Plank [ ]126Cable Crunch [ ]127Hanging Leg Raise [ ]128Ab Wheel [ ]129Pallof Press [ ]130Landmine Rotation [ ]131132-------------------------------------133CALVES134-------------------------------------135136Standing Calf Raise [ ]137Seated Calf Raise [ ]138Leg Press Calf Raise [ ]139140-------------------------------------141NOTES & PREFERENCES142-------------------------------------143144Injuries / limitations:145[e.g. Left shoulder impingement — avoid behind the neck press]146147Favourite exercises (prioritise these):148[e.g. Bench press, RDL, pull ups]149150Exercises to substitute:151[e.g. Can't back squat — use hack squat or leg press instead]152153Other notes for your PT:154[e.g. I train early morning so prefer less technical movements at the start]155156=====================================157END OF EXERCISE LIBRARY158=====================================
Name: Lift log
(Don't edit just paste)
1=====================================2LIFT LOG3=====================================45ATHLETE: [Name]6LOG START DATE: [DD/MM/YYYY]78HOW TO USE:9- Paste each session below after you train10- Never delete old entries11- Upload this file to your Claude Project so it can track your progress12- Ask Claude to update your working weights and flag trends1314-------------------------------------15CURRENT WORKING WEIGHTS16-------------------------------------1718These are your current working weights — the actual weights you lift19in sessions. Update these whenever a weight increases.2021Squat: — kg (last updated: —)22Bench Press: — kg (last updated: —)23Deadlift: — kg (last updated: —)24OHP: — kg (last updated: —)25[Other]: — kg (last updated: —)2627-------------------------------------28SESSION LOG29-------------------------------------3031FORMAT TO USE:3233[DD/MM/YYYY] — [Session Name]34Week [X] | Block [1/2/3]3536Exercise | Sets x Reps | Weight (kg) | RPE | Notes37----------------------------------------------------------38[Exercise name] | 4 x 6 | 100 | 8 |39[Exercise name] | 3 x 10 | 60 | 7 |40[Exercise name] | 3 x 12 | 40 | 7 |4142Session notes: [Energy / sleep / how it felt / anything notable]4344----------------------------------------------------------4546[PASTE YOUR SESSIONS BELOW THIS LINE]4748=====================================49END OF LOG50=====================================51
Name: 12 week programme template
(Don't edit just paste)
1-------------------------------------2WORKING WEIGHT LOG — TRACK EACH BLOCK3-------------------------------------45Record your working weight at the start and end of each block.6This shows real progress over time.78 | Start | End Wk4 | End Wk8 | End Wk119Squat | | | |10Bench Press | | | |11Deadlift | | | |12OHP | | | |13[Other] | | | |1415-------------------------------------16NOTES & ADJUSTMENTS LOG17-------------------------------------1819Week 1: [Calibration week — note anything too light or too heavy]20Week 2:21Week 3:22Week 4: [End of Block 1 — how is recovery? Any stalls?]23Week 5:24Week 6:25Week 7:26Week 8: [End of Block 2 — check working weights vs start]27Week 9:28Week 10:29Week 11:30Week 12: [Deload — assess full programme, plan next cycle]3132=====================================33END OF TEMPLATE34=====================================
Project complete:
Our PT is ready. It knows your stats, your goals, and how to talk to you. From here, every conversation you have with it is a step closer to where you want to be this summer.
And it's available 24/7. Now it's time to actually use it.
The Six Prompt Stack:
Now we've set up our Project, we need to give some prompts to kick start the programme.
Prompt one: First time setup
Use this as your very first message in the Project. It gets Claude to read everything you've uploaded and confirm it's ready to go.
1Read my exercise library, lift log, and programme template.2Acknowledge what you know about me so far and flag3 anything missing from my profile before we start building my programme.
Prompt two: Build your programme
1Based on my profile, goals, and exercise library,2build me a full 4 day training programme.3Use block periodisation —44 weeks building volume, 4 weeks increasing intensity,53 weeks going heavy, 1 week deload.6Give me Day 1 in full with exercises, sets, reps,7working weights and RPE targets.8Then outline the structure for Days 2, 3 and 4.
Prompt three: Beginner starting point
If you're new to the gym and left the ''current lifting weight'' section on instructions blank, use this prompt to get a beginners plan.
1I'm new to the gym and have no established2working weights yet. Build me a beginner-friendly34 day programme, start everything conservatively,4and use Week 1 to find my working weights.5Walk me through what to expect in the first month.
These next three prompts are to be used as and when needed.
Prompt four: Swap an exercise
1I want to swap out [exercise] from my programme.2Based on my exercise library, what's the best3replacement that hits the same muscle group4and fits my current block? Update the programme going forward.
Prompt five: Deload week
1I need a deload this week.2Based on my current programme,3give me a full deload week — same exercises4but adjusted volume and intensity.5I want to recover properly without losing momentum.
Prompt six: Plateau buster
1My [lift] has been stuck at [weight] for [X]2sessions. Look at my log and tell me why3you think it's stalled, then give me a 34week plan to break through it.
81 days until summer. You've got the project, you've got the setup, you've got zero excuses left.
A PT in your pocket, 24/7. For free.
Put the work in on your end too. Bad workouts, wrong weights, exercises you can't stand, tell it everything.
The more you put in, the more you get out.
Lastly...
If you enjoy my content I appreciate anyone who signs up for my free newsletter where I post all Fitness/AI alpha.
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