Free Weekly Workout Plan Builder (Use It With Any AI Tool)

The Weekly Plan builder turns a few quick questions into a full week of workouts, with 10,000 steps a day, that you can copy into your favourite AI tool to keep track. It's free, and nothing you answer is stored.

Build my weekly plan

Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.

What you get

• Seven days of real workouts from the app, matched to your level, kit, session length and goal
• Reps set as a percentage worked out from your answers, not one fixed number
• A recommended 10,000 steps every day, rest and recovery days included
• A plan that adapts when you return

How to use it

1. Open Weekly plan from the Build menu.
2. Choose "Yes, my first plan" and answer the questions.
3. Adjust anything. Search for a different workout on any day, or change its "All reps" percentage.
4. Copy the plan, or download it as .md or .txt.

Track it with an AI tool

1. Create a Project in Claude, ChatGPT or a similar tool.
2. Press Copy coach instructions and paste them into the Project's instructions. They're just an example, so edit them to suit you. You only do this once.
3. Each week, press Copy this week's plan and paste it into the Project.
4. Report as you go: "Done, 7 out of 10, 11,000 steps."
5. At the end of the week, it asks you four check-in questions.

No AI tool? Paste the plan into a Word document.

Your AI tool is independent. It doesn't represent Fatboy Fitness in any way.

Coming back for next week

Choose "No, I'm coming back" and answer how hard last week was, how tired you feel, how many sessions you finished and whether anything hurt.

• A brutal week gives you a lighter recovery week.
• An easy week steps the intensity up.
• Every fourth week is a planned easy week.

New to training? Start with the 30-day restart plan after a long break.

The tactical advantage

Excuses creep in on Monday. Say yes to the last question and your week starts on Sunday, a workout ahead of Monday.

FAQs

Does it save my answers?

No. Nothing is stored, so you answer the check-in questions each time you come back.

Do I need an AI tool?

No. The plan works as plain text in any notes app or document.

Can I change a workout?

Yes. Search for another on any day, swap it at random, or set its intensity separately.

The bottom line

Build my weekly plan and show up on day one.

More on the builder: how it works, track your week with an AI tool and weekly plan builder vs workout builder.

Go train, FATBOY.

This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.