← All use cases / Health & fitness
One lifter typed out a four-day workout split and asked Grok to total the weekly sets for each muscle group, then had Claude turn the numbers into a bar chart. Grok then redesigned the plan for equal volume across muscle groups, and they checked the result by hand, suggesting it could help newer coaches review plans.
Here is my weekly training split: [PASTE EACH DAY'S EXERCISES WITH SETS AND REPS]. Make a table of total weekly sets per muscle group (count compound lifts for each main muscle they work, and tell me how you counted). Point out which groups get too much or too little, then suggest a revised split with roughly balanced volume, keeping [EXERCISES I WANT TO KEEP] and the same number of training days.
Replace the [PLACEHOLDERS] with your own details before you send it.
How to try it
- Paste your current split and ask for a table of weekly sets per muscle group.
- Ask for a bar chart (in the same chat or another tool) to see the imbalance at a glance.
- Check the totals yourself, and ask a qualified coach if you have injuries or are new to training.
More health & fitness use cases
Make a beginner running plan with Claude
One runner made a simple running plan with Claude and, three weeks in, felt it was working, with a target of running 5k in about 30 minutes by week eight.
I'm a beginner runner. I can currently [E.G. RUN 1 MINUTE, WALK 2]. I'd like to run 5k in about [TARGET TIME] in [NUMBER] weeks. I can run [NUMBER] times a week. Make me a week-by-week plan with run/walk intervals, a rest day after each run, and signs that I should repeat a week rather than move on.
Plan a weekly training schedule for your sport with Grok
One basketball player asked Grok for a full weekly workout schedule aimed at a higher vertical leap, solo shooting and dribbling drills, and core and upper-body strength, then asked it to fit swimming, sauna, steam room and hot tub sessions around the training.
Create a weekly training schedule for me. My sport is [SPORT] and my goals are [GOALS, E.G. JUMP HIGHER, BETTER BALL HANDLING, STRONGER CORE]. I can train [DAYS] days a week for [MINUTES] minutes, and I have access to [FACILITIES, E.G. A COURT, POOL, GYM]. Include warm-ups, solo drills, strength work and at least one rest day.
Prepare for a doctor’s appointment with AI (without self-diagnosing)
A Cedars-Sinai primary care doctor says patients who use AI to organise symptoms and prepare questions often arrive better prepared. He recommends using it to prepare for the visit, not to replace it, and to avoid sharing identifying details.
I have an appointment about [SYMPTOM OR CONCERN]. Ask me up to 10 questions, one at a time, to help me organise what to tell my doctor. Then give me a short summary of my symptoms (when they started, what makes them better or worse) and the three most important questions to ask. Don't diagnose me.
Reference: X @Fittrwithkj