Example Prompts

Here are common ways to use Claude as your AI training coach. These assume you've connected Claude to HyperIron.

Program analysis

Review my current program and tell me if anything looks off.

Am I getting enough chest volume? How does it compare to my volume landmarks?

My shoulders have been bothering me. Can you suggest exercise swaps
that reduce shoulder stress while keeping similar muscle coverage?

Program creation

Build me a 5-day upper/lower program focused on hypertrophy.
I can train Mon/Tue/Thu/Fri/Sat. I have access to a full gym.

Create a 4-week strength block using my current exercises
but with heavier weights and lower rep ranges.

I'm going on vacation and only have dumbbells and bands.
Make me a 3-day full body program for 2 weeks.

Workout logging

Log bench press: 225 lbs × 8 reps at RPE 8

Log a drop set on dumbbell curls: 40 lbs × 10, drop to 30 × 8, drop to 20 × 12

Log my whole push workout:
- Bench press: 205×8, 210×8, 215×7
- Incline DB press: 70×10, 70×9, 70×8
- Cable flyes: 30×15, 30×12
- Tricep pushdown: 60×12, 60×11, 60×10

Progress review

How has my bench press progressed over the last 3 months?

What are my current PRs for squat, bench, and deadlift?

Compare my volume this mesocycle to last mesocycle.

Training questions

Should I switch from weight progression to rep progression on lateral raises?

My fatigue ratings have been -1 or -2 for the last 3 weeks.
What should I change?

I've been stuck at 225 on bench for a month. What are some strategies
to break through this plateau?

Tips for good prompts

• Be specific — "Review my chest exercises" is better than "Help me with my program"
• Include context — "My left shoulder hurts during overhead press" gives Claude useful information
• Ask follow-ups — Claude remembers the conversation, so you can iterate on suggestions