18 free prompts
Programme design, client onboarding and coaching content. **18 free prompts below.** The complete pack — and the other 4,000+ prompts across 164 categories — lives in the [Dreamer Prompt Lab store](https://www.getly.store/store/dreamer-prompt-lab-muifdken).
```text
Build an 8-week beginner program for [GOAL: strength / fat loss /
general fitness].
- Training days per week: [X]
- Equipment available: [LIST]
- Session length: [MINUTES]
Format: day, exercise, sets x reps, rest, tempo, progression.
Include warm-up and cool-down.
Include a deload in week 4 and 8.
Progressive overload rules explained in 3 lines.
```
```text
Design a [SPLIT] program for an intermediate lifter:
[PASTE STATS: experience, goals, schedule, equipment, injuries]
- Weekly volume per muscle group
- Exercise selection with substitution options
- RPE or percentage guidance
- 6-week progression then deload
- What to do when a lift stalls
```
```text
Write a 4-week no-equipment program for [GOAL], [DAYS] days/week,
[MINUTES] per session.
- Bodyweight only
- Include regressions for beginners and progressions
- Format: exercise, reps/seconds, rest
- A simple tracking method
- Weekly progression rule
```
```text
Design a program for a client with these constraints:
[AGE, GOAL, LIMITATIONS: e.g. knee issue, desk job, 2 days/week]
- Work around the limitation, don't ignore it
- Flag anything they should avoid and why
- Suggest when they should see a physio
- Still deliver on [GOAL]
Be conservative where health is involved.
```
```text
Write a 10-minute general warm-up and an 8-minute mobility routine.
- Purpose of each movement in one line
- Duration and reps
- Order: general to specific
- Separate desk-worker version (hips, thoracic, shoulders)
```
```text
Here is my program:
[PASTE PROGRAM]
Explain in plain language:
- What the progression week to week looks like
- When to add weight, reps, or sets
- Exactly what to do after 3 failed sessions
- How to tell under-recovery from under-training
```
```text
Turn this program into a one-page client summary:
[PASTE PROGRAM]
- Weekly schedule grid
- Key lifts with target weights
- Top 3 rules
- How to log progress
- What to do if they miss a session
Under 300 words, scannable.
```
```text
Build a 12-week coaching structure for [SERVICE] helping clients
with [GOAL].
Columns: Week, Focus, Check-in topic, Deliverable, Metric.
Include 4 phases and 3 planned deload/assessment weeks.
```
```text
Design the client deliverable pack for [SERVICE]:
- What's included and why each piece matters
- Formats (PDF, video, spreadsheet, app)
- What to cut so it isn't overwhelming
- Update schedule
- How it should be introduced in the first session
```
```text
Create a substitution guide for this program:
[PASTE PROGRAM]
For each main lift: 3 alternatives by equipment, ability and
common limitation. Note what's lost in each swap.
```
```text
Build a [X]-day meal plan for [GOAL] at approximately [CALORIES]
kcal and [PROTEIN]g protein.
- Dietary preference: [omnivore / vegetarian / vegan / halal]
- Foods to avoid: [LIST]
- Time available to cook: [MINUTES]
Include: daily menu, consolidated shopping list by category,
prep notes. Flag that this is general guidance, not medical
advice.
```
```text
Write a client-facing guide to hitting a protein target of
[GRAMS]g/day.
- Why it matters in 3 lines (no jargon)
- Protein per common food with realistic portions
- 3 sample days hitting the target
- What to do on low-intake days
- Common myths debunked
```
```text
Give me 50 food swaps for [GOAL] that people would actually keep.
Format: "Instead of [X] -> try [Y] - [one-line reason]".
Group by: breakfast, lunch, dinner, snacks, drinks.
Be realistic, not puritanical.
```
```text
Build a weekly grocery list for [GOAL] at [BUDGET] for [NUMBER]
people.
- Grouped by store section
- Prioritise cheap high-protein staples
- Note what lasts longest (waste reduction)
- 3 meals that use overlapping ingredients
```
```text
Write a post debunking 7 nutrition myths for [AUDIENCE].
Structure each: MYTH (in quotes), WHY PEOPLE BELIEVE IT, THE
EVIDENCE, THE PRACTICAL TRUTH.
Include one the reader definitely believes.
Under 1,100 words. Cite that they should check with a
professional for medical concerns.
```
```text
Write a nutrition check-in questionnaire for coaching clients.
10 questions covering: intake consistency, hunger cues, energy,
sleep, hydration, social eating, and barriers.
Plus how to interpret the answers.
```
```text
Design a 6-week habit plan for a client who wants [GOAL].
- One habit per week, each smaller than feels useful
- Minimum viable version of each
- What to do when they miss a day (no all-or-nothing)
- Weekly review question
- The 3 habits most likely to fail and why
```
```text
Write a client guide to eating out while pursuing [GOAL].
- The 3 choices that matter most
- Restaurant type cheat sheet (fast food / italian / asian / pub)
- One line on not needing to be perfect
- A framing line for social pressure
Under 400 words.
```
---
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