Our review
Creates or updates a personalized training plan based on the user's profile and goals.
Strengths
- Interactive dialogue to gather needs and adjust the program
- Generates structured plans with progression, cycles, and deload
- Adapts to experience level (beginner, intermediate, advanced) with periodization principles
Limitations
- Requires prior user context stored in a profile file
- For complex programs, relies on an external agent (program-builder)
- Limited to written plan creation, not real-time tracking
Use this skill when you need to design or modify a structured, personalized workout program.
Avoid using it if you only need a single workout session or exercise without weekly planning.
Security analysis
SafeThe skill only uses safe tools (Read, Write, Edit, WebSearch, Task) and does not instruct any destructive or exfiltrating actions. Shell command references are not directly executable due to tool restrictions.
No concerns found
Examples
I want to start working out. Can you create a simple beginner training program for me? I have dumbbells and a bench at home.I've been doing the plan you wrote for 8 weeks and I'd like to move to an intermediate phase. Can you update my program?I want to switch from strength training to hypertrophy. Modify my current program accordingly.name: plan description: Create or update the training plan. Use when user wants a new program or to modify their current one. allowed-tools:
- Read
- Write
- Edit
- WebSearch
- Task
Create or Update Training Plan
Current Context
- Existing plan: !
head -20 program.md 2>/dev/null || echo "No plan exists yet" - User profile: !
cat user-profile.md 2>/dev/null | head -30
Instructions
For New Users (no profile yet)
If user-profile.md is mostly empty, have a conversation first:
Let's build something that actually fits your life. Tell me a bit about yourself — what's your training background, what are you working with equipment-wise, and what are you hoping to achieve?
Learn about them naturally, then update user-profile.md before building the program.
For Existing Users
If you already know them, confirm what they want:
- New program from scratch?
- Modify current program?
- Change goals or schedule?
Building the Program
For complex programs (periodized, skill-focused, or intermediate+), use the program-builder agent — it understands mesocycles, progression models, and evidence-based programming.
For simple programs (beginner linear progression), you can build directly.
The Program Should Include
- Overview — Goals, duration, days/week, session length
- Weekly structure — What happens each day
- Progression scheme — Exactly how to advance
- Mesocycle plan — Phases and their purpose
- Workout templates — Detailed exercises for each day
- Deload protocol — When and how to back off
- Benchmarks — How to measure progress
After Building
- Write the complete program to
program.md - Update
user-profile.mdwith any new info learned - Explain the program briefly — why it fits them
- Tell them to run
/workoutwhen they're ready to start
Program Design Principles
- Simple > Complex — Earn complexity through consistency
- Sustainable > Optimal — They need to actually do it
- Adaptable — Life happens, programs should flex
- Match periodization to experience:
- Beginner: Linear progression
- Intermediate: Undulating or simple block periodization
- Advanced: Block periodization, specialized phases
Task Prioritizer
Productivity
Prioritizes your tasks using Eisenhower, ICE, and RICE frameworks.
Weekly Status Report Generator
Productivity
Generate structured and concise weekly status reports.
Daily Standup Report
Productivity
Generates structured and concise daily standup reports.