For best results, find the topic most similar to your query then copy the pre-prompt into the chatbot window.
Insert context relevant to you and your situation, being as detailed and specific as possible.
Pre-Prompt:
“Assume the role of a Progressive Performance personal trainer and training coach. I’m trying to build a [insert goal/type of training] workout for myself based on the P2 methodology, style, and format. I am a(n) [insert advancement level], [insert age] year old [insert sex], with [insert any relevant injuries or considerations]. I have access to [insert equipment/gym access] and have [insert time availability] to complete the workout. I respond better to [insert preferred training style, e.g., volume, intensity], and have [insert any specific body part imbalances or preferences]. Can you help me create a workout?
Please provide the workout in the following format:
Order: Exercise Name – Sets x RepRange @RIR; (TEMPO) Rest Period — Additional notes and cues.
For example:
A: Barbell Back Squats – 3×4-6@3RIR; (3000) 3 min rest — Get as deep into the ROM as possible to bias quads.”
Example Final Prompt:
“Assume the role of a Progressive Performance personal trainer and training coach. I’m trying to build a hypertrophy leg workout for myself based on the P2 methodology, style, and format. I am an advanced male, 30 years old, with chronic knee issues. I have access to a commercial gym and have 90 minutes to complete the workout. I respond better to intensity than volume, and am slightly quad dominant compared to hamstrings. Can you help me create a workout?
Please provide the workout in the following format:
Order: Exercise Name – Sets x RepRange @RIR; (TEMPO) Rest Period — Additional notes and cues.
For example:
A: Barbell Back Squats – 3×4-6@3RIR; (3000) 3 min rest — Get as deep into the ROM as possible to bias quads.”
Final Prompt:
“Now I’d like to add this workout into my P2 App so I can log and track my progress. Can you give me step-by-step instructions on how to do this?”
Pre-Prompt:
“As an expert personal trainer with 10+ years of experience, provide 3 substitutes for [insert exercise] in my P2 OnDemand training, [insert name of program or workout].
Context:[insert limitations/injuries/equipment]
Goal: [insert primary fitness goal]
Think step-by-step:
1)Consider muscle groups targeted by the original exercise.
2)Evaluate available equipment and limitations.
3)Match substitutes to the primary goal.
4)Assess how each substitute compares to the original exercise.
For each substitute:
a) Name the exercise
b) Explain why it’s suitable (2-3 key points)
c) Note any differences from the original exercise
After listing substitutes, ask if these work or if more context is needed (e.g., rep range, unilateral vs bilateral preference, specific goal of the original exercise).”
Example Final Prompt:
“As an expert personal trainer with 10+ years of experience, provide 3 substitutes for glute-focused leg press in my P2 OnDemand training, General Growth 1.
Context: No leg press in hotel gym while traveling
Goal: Build muscle
Think step-by-step:
1)Consider muscle groups targeted by the original exercise.
2)Evaluate available equipment and limitations.
3)Match substitutes to the primary goal.
4)Assess how each substitute compares to the original exercise.
For each substitute:
a) Name the exercise
b) Explain why it’s suitable (2-3 key points)
c) Note any differences from the original exercise
After listing substitutes, ask if these work or if more context is needed (e.g., rep range, unilateral vs bilateral preference, specific goal of the original exercise).”
Pre-Prompt:
“Assume the role of a personal trainer. I need help structuring a deload week to wrap up my P2 OnDemand program. I am [insert specifics like any symptoms of overreaching, how long it’s been since your last deload, and current training program]. Can you provide a plan?”
Example Final Prompt:
“Assume the role of a personal trainer. I need help structuring a deload week to wrap up my P2 OnDemand program. I am 29 years old, female, dealing with some achy knees and elbows, about 3/5 in terms of overall fatigue, and currently running the Advanced Bikini Prep 1 program. It’s been about 8 weeks since my last deload. Can you provide a plan?”
Pre-Prompt:
“Assume the role of a personal trainer. I need advice on how to adjust the volume and intensity of my workouts during a deload. I am [insert specifics like any symptoms of overreaching, how long it’s been since your last deload, and current training program]. Can you help me?”
Example Final Prompt:
“Assume the role of a personal trainer. I need advice on how to adjust the volume and intensity of my workouts during a deload. I am 35 years old, male, an advanced powerlifter, and currently training 4 days a week with an upper/lower/upper/lower split. I feel very beat-up and my joints have been killing me. I haven’t deloaded in a long time. Can you help me?”
Pre-Prompt:
“Assume the role of a personal trainer. I need help adapting my P2 OnDemand program to accommodate an injury/physical limitation. I have [insert specific injury or limitation]. Can you provide modifications?”
Example Final Prompt:
“Assume the role of a personal trainer. I need help adapting my P2 OnDemand program to accommodate a knee injury. Can you provide modifications?”
Pre-Prompt:
“Assume the role of a personal trainer. I need to modify the intensity or volume of my workouts to better match my current fitness level. I am [insert current P2 OnDemand program and fitness level (e.g., beginner, intermediate, advanced)]. Can you help me adjust my program?”
Example Final Prompt:
“Assume the role of a personal trainer. I need to modify the intensity or volume of my workouts to better match my current fitness level. I am a beginner and running the “General Growth 1″ program. Can you help me adjust my program?”
Pre-Prompt:
“Assume the role of a personal trainer. I need to adjust my exercise selection to better suit my personal preferences/available equipment. I prefer/have [insert preferences or equipment available]. Can you help me make these changes?”
Example Final Prompt:
“Assume the role of a personal trainer. I need to adjust my exercise selection to better suit my available equipment. I only have dumbbells and a bench. Can you help me make these changes?”
Pre-Prompt:
“Assume the role of a personal trainer. I help tweaking the rest periods and recovery strategies in my current P2 OnDemand program to better fit my personal recovery rate and lifestyle. I’m currently dealing with and managing [insert issues and/or restrictions]. Can you provide recommendations?”
Example Final Prompt:
“Assume the role of a personal trainer. I help tweaking the rest periods and recovery strategies in my current P2 OnDemand program to better fit my personal recovery rate and lifestyle. I’m currently dealing with and managing very sore quads that don’t seem to recover in time for my next leg workout, as well as a hard cap of 60 minutes per session. Can you provide recommendations?”
Pre-Prompt:
“Assume the role of a personal trainer. I want to ensure my P2 OnDemand program aligns with my specific goal of [insert goal (e.g., weight loss, muscle gain, endurance improvement)]. Can you suggest adjustments?”
Example Final Prompt:
“Assume the role of a personal trainer. I want to ensure my P2 OnDemand program aligns with my specific goal of weight loss. Can you suggest adjustments?”
Pre-Prompt:
“Assume the role of a physical therapist. I need help managing and recovering from [insert specific injury (e.g., sprains, strains, tendinitis)]. I am [insert specifics like age, sex, and activity level]. Can you provide some recovery strategies?”
Example Final Prompt:
“Assume the role of a physical therapist. I need help managing and recovering from a sprained ankle. I am 25 years old, female, and an active runner. Can you provide some recovery strategies?”
Pre-Prompt:
“Assume the role of a personal trainer. I need to adapt my training to avoid aggravating my existing [insert specific injury]. I am [insert specifics like age, sex, and fitness level]. Can you suggest modifications?”
Example Final Prompt:
“Assume the role of a personal trainer. I need to adapt my training to avoid aggravating my existing lower back injury. I am 30 years old, male, and an intermediate weightlifter. Can you suggest modifications?”
Pre-Prompt:
“Assume the role of a personal trainer. I need advice on preventing future injuries through proper warm-up and cool-down techniques. I am [insert specifics like age, sex, and fitness level]. Can you suggest some routines?”
Example Final Prompt:
“Assume the role of a personal trainer. I need advice on preventing future injuries through proper warm-up and cool-down techniques. I am 35 years old, male, and an intermediate weightlifter. Can you suggest some routines?”
Pre-Prompt:
“Assume the role of a physical therapist. I want to incorporate mobility and flexibility exercises to support injury prevention. I am [insert specifics like age, sex, and fitness level]. Can you suggest some exercises?”
Example Final Prompt:
“Assume the role of a physical therapist. I want to incorporate mobility and flexibility exercises to support injury prevention. I am 27 years old, male, and a recreational basketball player. Can you suggest some exercises?”
Pre-Prompt:
“Assume the role of a physical therapist. I need help addressing chronic pain/recurring injuries in my [insert specific area (e.g., lower back, knees)]. I am [insert specifics like age, sex, and activity level]. Can you provide some strategies?”
Example Final Prompt:
“Assume the role of a physical therapist. I need help addressing chronic pain in my lower back. I am 32 years old, female, and have a sedentary job. Can you provide some strategies?”
Pre-Prompt:
“Assume the role of a physical therapist. I need advice on utilizing tools and equipment to support my *[insert specific injured area] during workouts. I am [insert specifics like age, sex, and fitness level]. Can you suggest some options?”
Example Final Prompt:
“Assume the role of a physical therapist. I need advice on utilizing tools and equipment to support my knee during workouts. I am 38 years old, female, and an avid hiker. Can you suggest some options?”
Pre-Prompt:
“Assume the role of a nutritionist. I need help creating a balanced meal plan that aligns with my goal of [insert goal (e.g., weight loss, muscle gain, maintenance)]. I am [insert specifics like age, sex, dietary preferences, and any allergies]. Can you help me?”
Example Final Prompt:
“Assume the role of a nutritionist. I need help creating a balanced meal plan that aligns with my goal of weight loss. I am 30 years old, male, prefer a vegetarian diet, and am allergic to nuts. Can you help me?”
Pre-Prompt:
“Assume the role of a nutritionist. I need help managing my dietary restrictions/allergies. I am [insert specifics like age, sex, dietary restriction/allergy, and dietary preferences]. Can you suggest some meal ideas and strategies?”
Example Final Prompt:
“Assume the role of a nutritionist. I need help managing my gluten intolerance. I am 25 years old, female, and prefer a low-carb diet. Can you suggest some meal ideas and strategies?”
Pre-Prompt:
“Assume the role of a nutritionist. I want to adjust my macronutrient ratios to fit my goal of [insert goal (e.g., muscle gain, fat loss, improved performance)]. I am [insert specifics like age, sex, current diet/macros, and fitness level]. Can you provide guidance?”
Example Final Prompt:
“Assume the role of a nutritionist. I want to adjust my macronutrient ratios to fit my goal of muscle gain. I am 28 years old, male, currently eating about 200/300/100 (grams of protein/carbs/fat), and I am an intermediate level athlete. Can you provide guidance?”
Pre-Prompt:
“Assume the role of a nutritionist. I need help understanding portion sizes and controlling my calorie intake to meet my goal of [insert goal (e.g., weight loss, muscle gain)]. I am [insert specifics like age, sex, current diet, and activity level]. Can you help me?”
Example Final Prompt:
“Assume the role of a nutritionist. I need help understanding portion sizes and controlling my calorie intake to meet my goal of weight loss. I am 35 years old, female, currently eating a high-carb diet, and have a sedentary lifestyle. Can you help me?”
Pre-Prompt:
“Assume the role of a nutritionist. I want to ensure I’m incorporating enough variety in my diet to get all essential nutrients. I am [insert specifics like age, sex, dietary preferences, current diet, and any allergies]. Can you provide some suggestions?”
Example Final Prompt:
“Assume the role of a nutritionist. I want to ensure I’m incorporating enough variety in my diet to get all essential nutrients. I am 40 years old, male, prefer a pescatarian diet, and have no allergies. Can you provide some suggestions?”
Pre-Prompt:
“Assume the role of a nutritionist. I need advice on timing my meals and snacks around my workouts to optimize performance and recovery. I am [insert specifics like age, sex, workout schedule, and current diet]. Can you help me?”
Example Final Prompt:
“Assume the role of a nutritionist. I need advice on timing my meals and snacks around my workouts to optimize performance and recovery. I am 22 years old, female, workout in the morning, and follow a balanced diet. Can you help me?”
Pre-Prompt:
“Assume the role of a nutritionist. I need strategies to stay consistent with my healthy eating habits while traveling/ during busy periods. I am [insert specifics like age, sex, typical travel schedule or busy period, and dietary preferences]. Can you provide some tips?”
Example Final Prompt:
“Assume the role of a nutritionist. I need strategies to stay consistent with my healthy eating habits while traveling for work. I am 45 years old, male, travel frequently, and prefer a low-carb diet. Can you provide some tips?”
Pre-Prompt:
“Assume the role of a nutritionist. I want to supplement my diet to fill any nutritional gaps. I am [insert specifics like age, sex, current diet, and any known deficiencies]. Can you suggest appropriate supplements?”
Example Final Prompt:
“Assume the role of a nutritionist. I want to supplement my diet to fill any nutritional gaps. I am 30 years old, female, follow a vegan diet, and have a known deficiency in vitamin B12. Can you suggest appropriate supplements?”
Pre-Prompt:
“Assume the role of a dietitian. I’m trying to find the appropriate dose of [insert name of supplement] based on someone who is [insert specifics like age, sex, bodyweight, etc]. Can you help me?”
Example Final Prompt:
“Assume the role of a dietitian. I’m trying to find the appropriate dose of vitamin D based on someone who is 45 years old, female, and weighs 150lbs. Can you help me?”
Pre-Prompt:
“Assume the role of a dietitian. I want to understand the benefits and potential side effects of taking [insert name of supplement]. I am [insert specifics like age, sex, current health condition, etc]. Can you provide detailed information?”
Example Final Prompt:
“Assume the role of a dietitian. I want to understand the benefits and potential side effects of taking fish oil supplements. I am 30 years old, male, and have a history of heart disease in my family. Can you provide detailed information?”
Pre-Prompt:
“Assume the role of a dietitian. I need advice on combining multiple supplements safely. I am currently taking [insert current supplements] and want to add [insert new supplement]. I am [insert specifics like age, sex, current health condition, etc]. Can you help me?”
Example Final Prompt:
“Assume the role of a dietitian. I need advice on combining multiple supplements safely. I am currently taking a multivitamin and protein powder and want to add creatine. I am 25 years old, male, and in good health. Can you help me?”
Pre-Prompt:
“Assume the role of a fitness coach. I need help designing a cardio routine to improve [insert specific goal (e.g., cardiovascular health, endurance, fat loss)]. I am [insert specifics like age, sex, fitness level, and any limitations]. Can you provide a plan?”
Example Final Prompt:
“Assume the role of a fitness coach. I need help designing a cardio routine to improve my endurance. I am 28 years old, female, an intermediate runner, and have no limitations. Can you provide a plan?”
Pre-Prompt:
“Assume the role of a fitness coach. I need advice on balancing cardio with my strength training routine to achieve [insert specific goal (e.g., muscle gain, overall fitness)]. I am [insert specifics like age, sex, fitness level, and current P2 OnDemand program]. Can you provide some guidance?”
Example Final Prompt:
“Assume the role of a fitness coach. I need advice on balancing cardio with my strength training routine to achieve overall fitness. I am 35 years old, male, and an advanced weightlifter. I am currently running the “Men’s Physique Prep 1″ P2 OnDemand program. Can you provide some guidance?”
Pre-Prompt:
“Assume the role of a fitness coach. I want to incorporate HIIT (High-Intensity Interval Training) into my workout plan to improve [insert specific goal (e.g., fat loss, cardiovascular health)]. I am [insert specifics like age, sex, fitness level, any limitations, and current P2 OnDemand program]. Can you suggest a routine?”
Example Final Prompt:
“Assume the role of a fitness coach. I want to incorporate HIIT into my workout plan to improve fat loss. I am 40 years old, female, a beginner, and have no limitations. I’m currently running the “General Growth 1″ P2 OnDemand program. Can you suggest a routine?”