PromptVaultA progression block with rules for good and bad days
For experienced trainees who need progression, stalls, and deloads decided in advance.
Works with
- Claude
- DeepSeek
The prompt263 words · 2 blanks
What you fill in
- Progression weeks
[block_weeks]Example6 - Sessions each week
[sessions_per_week]Example4
How to use it
- 1Open it in PromptVault. Find it in Fitness, or search for “A progression block with rules for good and bad days”.
- 2Fill in the 2 blanks. progression weeks and sessions each week — the only things the prompt cannot know.
- 3Copy and paste it into Claude. It also works with DeepSeek.
About this prompt
“A progression block with rules for good and bad days” is a intermediate fitness prompt. For experienced trainees who need progression, stalls, and deloads decided in advance. It is 263 words long and written to get a usable answer on the first message, in Claude and DeepSeek or any other chat assistant. Good for: planning, programming, strength training, recovery, deep dive and template. Like every prompt in PromptVault, it was written and edited in-house, and it works offline once the app is installed.
More fitness prompts
All 55 in Fitness
One hybrid week ordered by the real prioritySequences strength and endurance work from an existing schedule while exposing interference tradeoffs.- A deload that arrives before fatigue chooses the dateFor regular trainees scheduling lower-stress weeks without losing useful practice.
- Does your recent block support its stated goal?For trainees checking whether accumulated work matches the adaptation they intended.
- Preserve the training signal through an equipment changeFor trainees relocating a program to a gym with different tools.
- Protect benchmark validity across testing weekFor coaches sequencing performance tests without letting fatigue corrupt the results.
- Schedule accessory work without stealing recoveryFor intermediate lifters fitting smaller movements around priority lifts.