Skills Guide

Create or Update Training Plan

VerifiedSafe

This skill creates or updates personalized training plans by first gathering user information (new users) or confirming needs (existing users). It builds programs with structured components like progression schemes and deload protocols, then saves to program.md and updates the user profile.

Download and use
Sby Skills Guide Bot
ProductivityIntermediate
6/2/2026
Claude Code
#training-plan#fitness#workout-program#personal-coaching

Recommended for

Claude CodeProduct managerBeginnerProductivitySolo / indie hacker

Automated summary

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
When to use it

Use this skill when you need to design or modify a structured, personalized workout program.

When not to use it

Avoid using it if you only need a single workout session or exercise without weekly planning.

Security analysis

Safe
Quality score88/100

The 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

How this analysis is made

Examples

Create a new beginner program
I want to start working out. Can you create a simple beginner training program for me? I have dumbbells and a bench at home.
Update existing program
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?
Change goals
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

  1. Overview — Goals, duration, days/week, session length
  2. Weekly structure — What happens each day
  3. Progression scheme — Exactly how to advance
  4. Mesocycle plan — Phases and their purpose
  5. Workout templates — Detailed exercises for each day
  6. Deload protocol — When and how to back off
  7. Benchmarks — How to measure progress

After Building

  1. Write the complete program to program.md
  2. Update user-profile.md with any new info learned
  3. Explain the program briefly — why it fits them
  4. Tell them to run /workout when 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

From the file to a first result

The download contains exactly the content displayed on this page. This copy may differ from the latest version in the source repository.

View the source and supporting files

This download contains SKILL.md only. Any scripts, references, templates and dependencies are not included. Get the required files from the source, preserving their directory structure, before continuing.

1. Download the file

Download SKILL.md

From the root of a test project, save the file as .skill-downloads/create-or-update-training-plan-mm8o52e7/SKILL.md, or use the command below. This folder is for inspecting the skill before installation.

Command for macOS/Linux or WSL: requires a POSIX shell and curl. On Windows without WSL, use the download button and create the folder manually.

mkdir -p '.skill-downloads/create-or-update-training-plan-mm8o52e7' && curl --fail --show-error --location 'https://skills-guides.com/api/skills/create-or-update-training-plan-mm8o52e7/download' --output '.skill-downloads/create-or-update-training-plan-mm8o52e7/SKILL.md.part' && mv '.skill-downloads/create-or-update-training-plan-mm8o52e7/SKILL.md.part' '.skill-downloads/create-or-update-training-plan-mm8o52e7/SKILL.md'

2. Check prerequisites

Read SKILL.md before using it. If it references scripts or external services, inspect them and prepare the required access in your test environment.

No recognized prerequisites section in this file. This does not mean it is self-contained: libraries, tools and access requirements may be mentioned elsewhere in the content or source repository.

The platforms on this page are catalog indications. The paths below follow tool documentation; they do not prove this skill has been run in those tools. No minimum tool version is confirmed for this listing.

3. Load the skill

After inspection, copy the complete folder into your project using one of the commands below, then open a new tool session. The command stops if a folder with the same name already exists: compare the files before replacing it.

Claude Code
test -f '.skill-downloads/create-or-update-training-plan-mm8o52e7/SKILL.md' && test -s '.skill-downloads/create-or-update-training-plan-mm8o52e7/SKILL.md' && mkdir -p '.claude/skills' && test ! -e '.claude/skills/plan' && cp -R '.skill-downloads/create-or-update-training-plan-mm8o52e7' '.claude/skills/plan'

OpenSkills

OpenSkills must already be installed. The local install/read procedure is checked with OpenSkills 1.5.0, which requires Node.js ≥ 20.6.0. Catalog slugs are not resolved automatically.

Official OpenSkills installation
openskills install './.skill-downloads/create-or-update-training-plan-mm8o52e7'

openskills read 'create-or-update-training-plan-mm8o52e7'

Reading should display the installed file content and its base directory. It does not run the skill or install its dependencies.

For an agent that reads AGENTS.md, then sync the index. This command changes AGENTS.md: review the diff before using it.

openskills sync

Manual method or another tool: attach SKILL.md to a conversation, or open it in an agent that can read files. Include any required supporting resources. No universal folder is recognized by every tool.

4. Try a first task

Use a short, synthetic input: an API endpoint, a small document or an interface brief. In a new conversation, attach the file or give the agent its path, then adapt this request:

Read .skill-downloads/create-or-update-training-plan-mm8o52e7/SKILL.md and apply its instructions to this example: [describe a test input]. Identify any missing files, dependencies or access. Produce the result requested by the skill without inventing data or running unreviewed scripts.

Expected result: output matching the skill instructions, or a precise list of missing prerequisites. A read confirmation alone does not validate a first use. If an external resource is unavailable, that path remains untested.

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