The LLM I used for Tuesday’s lab was Microsoft Copilot. The prompt that was most intriguing was the second phase of the simple “make a workout plan for me” prompt, which was: Make a workout plan for me. I’m available for 2 hours starting at 4 pm and would like a 5-day plan. Please act as a strength coach. Regarding my own experience with this and what we’ve discussed in class, updating the original, basic prompt with prompt patterns (persona, audience, format, constraints, flipped interaction, and iteration), the output became increasingly tailored to the specifics of the prompt. In this prompt, I added persona in requesting Copilot to act as a strength coach, as well as format, identifying I want a 5-day plan, as well as iteration, which revised the first prompt and tightened the plan. This prompt is particularly useful for people who have a gap in their schedule to engage in working out and being pushed the way a strength coach will push you to reach the results you want, especially with a 5-day plan for two hours a day. An additional alteration to this particular prompt would be describing your age range and athletic abilities to further tailor the workout regimen.
Again, I used Microsoft Copilot for this prompt:
Here’s a clean, structured 5‑day workout plan built around your availability: 2 hours starting at 4 pm, with a smart mix of strength, conditioning, and mobility so you’re not burning out but still progressing fast.
Day 1 — Upper Body Strength (Push Focus)
Warm‑Up (10 min)
- Light band work
- Shoulder mobility
- Push‑ups (2×10)
Main Lifts (60 min)
- Bench Press — 5×5
- Overhead Press — 4×6
- Incline Dumbbell Press — 4×8
- Dips — 3×10–12
Accessories (30 min)
- Triceps rope pushdowns — 4×12–15
- Lateral raises — 4×15
- Core: Planks 3×1 min
Cool‑Down (10 min)
Chest/shoulder stretching
📅 Day 2 — Lower Body Strength (Squat Focus)
Warm‑Up (10 min)
- Hip mobility
- Light goblet squats
Main Lifts (60 min)
- Back Squat — 5×5
- Romanian Deadlift — 4×8
- Leg Press — 4×10
- Walking Lunges — 3×20 steps
Accessories (30 min)
- Hamstring curls — 4×12
- Calf raises — 4×15–20
- Core: Hanging leg raises — 3×10
Cool‑Down (10 min)
Lower‑body stretching
📅 Day 3 — Conditioning + Core
Warm‑Up (10 min)
Light cardio + dynamic stretching
Conditioning Block (60 min)
Choose one:
- Rowing intervals (10×2 min on / 1 min off)
- Treadmill incline intervals
- Circuit training (kettlebells, sled pushes, battle ropes)
Core Block (30 min)
- Cable woodchoppers — 3×12 each side
- Ab‑wheel rollout — 3×10
- Russian twists — 3×20
- Back extensions — 3×12
Cool‑Down (10 min)
Breathing + mobility
📅 Day 4 — Upper Body Strength (Pull Focus)
Warm‑Up (10 min)
Band pull‑aparts, light rows
Main Lifts (60 min)
- Deadlift — 5×3 (heavy but clean)
- Pull‑ups — 4×8
- Barbell rows — 4×6–8
- Lat pulldowns — 3×10
Accessories (30 min)
- Biceps curls — 4×12
- Face pulls — 4×15
- Rear‑delt flyes — 3×15
Cool‑Down (10 min)
Back/lat stretching
📅 Day 5 — Full Body + Mobility
Warm‑Up (10 min)
Dynamic full‑body warm‑up
Full‑Body Strength Circuit (60 min)
Repeat 4 rounds:
- Goblet squat — 12
- Push‑ups — 15
- Kettlebell swings — 20
- Dumbbell rows — 12 each side
- Step‑ups — 12 each leg
- Rest 2–3 min between rounds
Mobility + Stability (40 min)
- Deep hip mobility
- Thoracic spine work
- Shoulder stability
- Light yoga flow
Cool‑Down (10 min)
Slow breathing + stretching
⭐ Want me to tailor this further?
I can customize it to your goals—muscle gain, fat loss, strength, athletic performance, or a mix. I can also adjust for equipment, injuries, or preferred training styles.
From the Google Cloud reading, the One -, few – and multi-shot prompts is an example of the prompt used in this example, as the basic original prompt was slightly amended to generate a more accurate response to what is wanted. “This method involves providing the model with one or more examples of the desired input-output pairs before presenting the actual prompt. This can help the model better understand the task and generate more accurate responses” (Google Cloud: Prompt engineering: overview and guide, 2026).