← All use cases / Health & fitness
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.
Replace the [PLACEHOLDERS] with your own details before you send it.
How to try it
- List your sport, goals, available days and facilities for Grok.
- Ask it to adjust anything that feels too much, too little or too long.
- Build up gradually, and get advice from a coach or professional if you have an injury.
More health & fitness use cases
Build a training plan for a big hike with Grok
Ahead of hiking the Inca Trail, one user asked Grok for a day-by-day workout plan up to the trip. It included rest days, a gradual build-up and a taper, and worked around his business trips and the days he can't get to the gym.
I'm doing [CHALLENGE, E.G. A MULTI-DAY HIKE] on [DATE]. My current fitness: [DESCRIBE]. Create a day-by-day plan from today until then, with a gradual build-up, rest days and a taper in the final week or two. I can't train on [DAYS] and I'll be travelling on [DATES]. Keep sessions under [MINUTES] minutes.
Build a strength routine around your own kit with Gemini
A Consumer Reports writer gave Gemini his goals, how many days a week he could train and the equipment in his home gym, and it built him a four-day upper- and lower-body lifting plan around basic compound lifts. He used Claude alongside it to double-check the numbers and his progress.
Before you write anything, ask me 5 to 10 questions about my goals, experience and schedule. Then design a [NUMBER]-day-a-week strength routine for me using only this equipment: [LIST YOUR KIT]. My main goal is [GOAL]. Keep it to simple, well-known exercises, show sets and reps, and explain how to add a little weight or a few reps each week.
Find the gaps in your workout routine with ChatGPT
On Hacker News, one user asked ChatGPT which muscles each of their exercises worked, put the answer into a spreadsheet to see the overlap, then asked which muscle groups they were missing and what exercises would cover them.
Here's my current workout routine: [LIST EXERCISES, SETS AND REPS]. Make a table showing the primary and secondary muscles each exercise works. Then tell me which major muscle groups I'm neglecting and suggest [NUMBER] exercises I could add, suitable for [EQUIPMENT I HAVE] and [MY LEVEL].
Reference: X @FlaggMavs