Crash-Proof Program Builder

Tell me what you've got and how much energy a week gives you. I'll plan the program that fits inside it.

Crash-Proof Program Builder

Mine came out of my age, my goals and a garage with dumbbells and a barbell, three days a week at most. Yours is a different body and a different list. Fill in what's true for you and get the plan for a program written for your age and your goals, and a tracker that refuses to let you overdo it.

About you

The program changes with age and stage. This is the part a generic plan skips. Prefer not to say is a fine answer.

Under 40 40s 50s 60 and up

Perimenopause Menopause or after Not a factor Prefer not to say

What do you have to lift?

This decides which movements the program can use. Bodyweight and a mat is a complete answer.

Dumbbells + a bench or step Dumbbells + a barbell, no rack Bodyweight + a mat A full gym

How many lifting days does your energy allow?

Be honest about a bad week, not a good one. The plan never asks for four, and every day gets a rest day after it.

One Two Three

What do you want the program to work on?

Tick what you'd measure with a tape. Anything you don't tick gets no exercise, on purpose.

GlutesHip thrusts and hinges. The key lifts of the program. Back of the armsLight, smooth triceps work. Tone, not bulk. Deep coreRibs-down bracing. The muscle behind a sucked-in stomach. ShouldersPresses and raises. Shoulder width is waist contrast. Upper back and postureRows and carries. BalanceSingle-leg work in the warm-up and one lift per week.

What's on the no-go list?

Things the program is never allowed to give you. Mine are bands and inner-thigh work. The plan measures a no-go area with a tape and leaves it alone.

Resistance bandsEvery band move gets a dumbbell or bodyweight version instead. Inner-thigh workNo adductor exercises. Tape-tracked only. JumpingNo plyometrics, no burpees, nothing that leaves the floor. Anything overheadPresses become raises, triceps work stays below the shoulder. Getting down on the floorMat work moves to the bench or standing. Heavy barbell workDumbbells only, even if a barbell is in the garage.

The rest rules

These are the rails. The first one can't be turned off, because it's the whole point.

No streaks, everA missed day is invisible to the game. Nothing resets, nothing scolds. A rest day after every sessionTwo lifting days in a row can't be scheduled. A low-energy session that counts in fullEnergy 1 or 2 out of 5 serves a 15-minute version. Same credit. A next-day checkThe day after a session it asks how you feel. Two bad answers in two weeks proposes an easy week. An easy week every seventh weekWeights down 30%, two sets. Scheduled, not earned. Tape, not scaleFour measurements every few weeks. Bodyweight optional and never a goal.

A protected day is one your energy pattern says is always bad, or one that already belongs to something else, like a class. Mine is Thursday.

Want a game in it?

A character that grows with logged sessionsPoints for showing up, warming up and cooling down. Levels, a few quests, and something that grows one piece per trained week. Never a streak.

What should I write it as?

The build prompt plans the program and the tracker. The coach skill runs a session from Claude Code once the tracker exists.

Build prompt Coach skill Both

Your build prompt, for Claude Code

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Your coach skill, for Claude Code

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This plans a personal strength program and a tracker for it. It isn't medical advice, and nothing in it knows your health history. Talk to a doctor or a physio before you start it, and stop any movement that hurts.

Built by Jen. Read how mine works.