What are the best ChatGPT prompts for a workout plan?

A prompt that actually works has to give ChatGPT the same information you'd give a coach: goal (strength, hypertrophy, endurance), available equipment, how many days a week and how long each session, experience level, and any injury or limitation. For example: "Build me a 4-day-a-week strength routine, one hour per session, with access to dumbbells and a barbell, intermediate level, no knee pain when squatting."

The prompt isn't the problem -- what happens AFTER is. Even if you keep telling it how a session went, a chat doesn't apply a progression rule (how much to add, when to back off volume) to each exercise in your routine on its own: you still have to work that out and ask for it yourself, session after session.

In Gojan the step of applying the change is shorter: the coach already has your saved routine and applies the changes directly to it (swapping an exercise, moving days, adding or removing exercises), instead of handing you text to copy and paste. You choose the weights yourself.