Claudeyi Spor koçunuz olarak kullanın

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EXERCISE LIBRARY
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Use this file to tell your Claude PT which exercises you can do,
which you prefer, and any you want to avoid. Claude will use this
when building your sessions.

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INSTRUCTIONS
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For each exercise, mark your status:
[YES] — can do, happy to include
[SUB] — can do but prefer a substitute
[NO] — injury, equipment, or preference — do not programme

Add notes where useful (e.g. "only with safety bar", "elbow pain on heavy sets")

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LOWER BODY — QUAD DOMINANT
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Barbell Back Squat [ ]
Barbell Front Squat [ ]
Safety Bar Squat [ ]
Hack Squat (machine) [ ]
Leg Press [ ]
Bulgarian Split Squat [ ]
Lunges (barbell/DB) [ ]
Step Ups [ ]
Goblet Squat [ ]
Leg Extension (machine) [ ]

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LOWER BODY — POSTERIOR CHAIN
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Conventional Deadlift [ ]
Sumo Deadlift [ ]
Romanian Deadlift [ ]
Stiff Leg Deadlift [ ]
Hip Thrust (barbell) [ ]
Hip Thrust (machine) [ ]
Glute Bridge [ ]
Leg Curl (lying) [ ]
Leg Curl (seated) [ ]
Nordic Curl [ ]
Good Morning [ ]
Cable Pull Through [ ]

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UPPER BODY — PUSH (HORIZONTAL)
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Barbell Bench Press [ ]
Dumbbell Bench Press [ ]
Incline Barbell Press [ ]
Incline Dumbbell Press [ ]
Decline Press [ ]
Machine Chest Press [ ]
Cable Fly [ ]
Dumbbell Fly [ ]
Pec Dec (machine) [ ]

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UPPER BODY — PUSH (VERTICAL)
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Barbell OHP [ ]
Dumbbell OHP [ ]
Arnold Press [ ]
Seated Machine Press [ ]
Landmine Press [ ]
Lateral Raise (DB) [ ]
Lateral Raise (cable) [ ]
Rear Delt Fly (DB) [ ]
Rear Delt Fly (machine) [ ]
Face Pull (cable) [ ]

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UPPER BODY — PULL (HORIZONTAL)
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Barbell Bent Over Row [ ]
Dumbbell Row [ ]
Cable Row (seated) [ ]
Machine Row [ ]
Chest Supported Row [ ]
Meadows Row [ ]
Pendlay Row [ ]

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UPPER BODY — PULL (VERTICAL)
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Pull Up (bodyweight) [ ]
Weighted Pull Up [ ]
Chin Up [ ]
Lat Pulldown (bar) [ ]
Lat Pulldown (neutral) [ ]
Single Arm Pulldown [ ]
Straight Arm Pulldown [ ]

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ARMS
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Barbell Curl [ ]
Dumbbell Curl [ ]
Incline Dumbbell Curl [ ]
Cable Curl [ ]
Hammer Curl [ ]
Preacher Curl (machine) [ ]
Close Grip Bench Press [ ]
Tricep Pushdown (cable) [ ]
Overhead Tricep Ext (cable)[ ]
Skull Crushers [ ]
Dips (tricep) [ ]

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CORE
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Plank [ ]
Cable Crunch [ ]
Hanging Leg Raise [ ]
Ab Wheel [ ]
Pallof Press [ ]
Landmine Rotation [ ]

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CALVES
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Standing Calf Raise [ ]
Seated Calf Raise [ ]
Leg Press Calf Raise [ ]

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NOTES & PREFERENCES
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Injuries / limitations:
[e.g. Left shoulder impingement — avoid behind the neck press]

Favourite exercises (prioritise these):
[e.g. Bench press, RDL, pull ups]

Exercises to substitute:
[e.g. Can't back squat — use hack squat or leg press instead]

Other notes for your PT:
[e.g. I train early morning so prefer less technical movements at the start]

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END OF EXERCISE LIBRARY
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WORKING WEIGHT LOG — TRACK EACH BLOCK
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Record your working weight at the start and end of each block.
This shows real progress over time.

| Start | End Wk4 | End Wk8 | End Wk11
Squat | | | |
Bench Press | | | |
Deadlift | | | |
OHP | | | |
[Other] | | | |

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NOTES & ADJUSTMENTS LOG
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Week 1: [Calibration week — note anything too light or too heavy]
Week 2:
Week 3:
Week 4: [End of Block 1 — how is recovery? Any stalls?]
Week 5:
Week 6:
Week 7:
Week 8: [End of Block 2 — check working weights vs start]
Week 9:
Week 10:
Week 11:
Week 12: [Deload — assess full programme, plan next cycle]

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END OF TEMPLATE
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Read my exercise library, lift log, and programme template.
Acknowledge what you know about me so far and flag
anything missing from my profile before we start building my programme.

Based on my profile, goals, and exercise library,
build me a full 4 day training programme.
Use block periodisation —
4 weeks building volume, 4 weeks increasing intensity,
3 weeks going heavy, 1 week deload.
Give me Day 1 in full with exercises, sets, reps,
working weights and RPE targets.
Then outline the structure for Days 2, 3 and 4.

I'm new to the gym and have no established
working weights yet. Build me a beginner-friendly
4 day programme, start everything conservatively,
and use Week 1 to find my working weights.
Walk me through what to expect in the first month.

I want to swap out [exercise] from my programme.
Based on my exercise library, what's the best
replacement that hits the same muscle group
and fits my current block? Update the programme going forward.

I need a deload this week.
Based on my current programme,
give me a full deload week — same exercises
but adjusted volume and intensity.
I want to recover properly without losing momentum.

My [lift] has been stuck at [weight] for [X]
sessions. Look at my log and tell me why
you think it's stalled, then give me a 3
week plan to break through it.