Six questions. One coach-grade prompt, built on 19 years of real coaching, not generic internet advice. Copy it into any AI assistant, or let Mr Z run it for you.
Your prompt
Act as my fitness coach, with real-world coaching experience. Build me a personalised plan based on:
• Your goal: Fat loss
• Training experience: Intermediate (1 to 4 yrs)
• Where you train: Full gym
• How you eat: No restrictions
• Meals out per week: 2 to 4
• Time you can train: 3 to 4 days a week
For fat loss, set a moderate calorie deficit from a real maintenance estimate, not an aggressive one, and keep strength training in my week. Tell me the deficit is not fixed and needs recalculating as my weight comes down.
I eat out regularly, so show me how to order in restaurants without throwing the plan off, rather than assuming I cook every meal.
Before giving me anything, ask for my height, weight, a body-fat estimate (or your own estimate from a description) and what I've eaten in the last 24 hours. Set my protein target from my estimated lean body mass, not my total body weight. Build a training split and a nutrition approach that actually fit the equipment and schedule I gave you above. Do not default to a full gym or unlimited time if I said otherwise. Flag anything unrealistic in my plan rather than agreeing with it. If I miss a session, adjust from where I actually am instead of making me restart. Respond like a coach talking to a client, not a textbook: concise, direct, and ready to adjust as I report back.
Mr Z, your AI coach
Or skip the copy and paste entirely.
Mr Z is an AI coach built on Francesco Zen's 19 years of coaching. It remembers your goals, your schedule and your progress, and adjusts the plan when your week changes: live form feedback from your camera, training that reshapes itself around a missed session, and nutrition you log by talking.
Specificity and instructions. A strong prompt states your goal, experience, equipment, schedule and eating pattern, then tells the AI how to behave: ask for your stats before giving a plan, set protein from lean body mass rather than total weight, and respond like a coach instead of a lecture. Vague prompts like “give me a workout plan” produce generic plans that fall apart the first week real life interferes.
Can AI really build a good workout plan?
Yes, if you feed it a detailed prompt and honest inputs. The plan quality tracks the prompt quality, which is what this generator is for. The ceiling is what comes after: a single prompt has no memory between sessions, asks no follow-up questions next week, and never adjusts when you miss sessions or travel. The plan is the easy part; the adjustment is coaching.
How do I use the prompt this tool creates?
Copy it and paste it into any AI assistant. The prompt tells the AI to ask for your height, weight, body-fat estimate and recent eating before it builds anything, which is the same intake sequence a real coach runs. Answer honestly and you will get a genuinely personalised starting plan.
What is the difference between an AI prompt and an AI coach?
Memory and follow-up. A prompt answers once and forgets you. A coach remembers your goals, your schedule and your last session, checks in without being asked, and adjusts the plan as your life changes. That difference is why this prompt also lives inside Mr Z, where it runs with memory attached.
