Agent-Skills.md

Agent Skills: Workout Day Skill

Create and execute daily gym workout notes with structured exercise templates. Use when planning workouts, logging gym sessions, or when the user asks for a workout routine with sets, reps, rest periods, and RPE targets.

UncategorizedID: zarvent/obsidian-skills/workout day

Repository

zarvent/obsidian-skills
cesarszv

Install this agent skill to your local

pnpm dlx add-skill https://github.com/cesarszv/obsidian-skills/tree/HEAD/archives/workout%20day

Skill Files

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archives/workout day/SKILL.md

Skill Metadata

Name
workout day
Description
Create and execute daily gym workout notes with structured exercise templates. Use when planning workouts, logging gym sessions, or when the user asks for a workout routine with sets, reps, rest periods, and RPE targets.

Workout Day Skill

This skill enables agents to create structured workout notes for daily gym sessions, following a precise target-set-rep format optimized for tracking progress and physical development.

Overview

Workout day notes serve as both planning documents (what to do) and execution logs (what was done). Each note follows a consistent structure that enables:

  • Clear workout objectives
  • Precise exercise prescriptions
  • Progress tracking across sessions
  • Data consistency for analysis

User Context

Previous workout context and user-specific information is located in: 08 journal/workout/

Always reference the current quarterly user context file (e.g., 2026-Q1 workout user.md) for:

  • Current training split
  • Injury considerations
  • Equipment availability
  • Performance history

File Format

Frontmatter

---
date: YYYY-MM-DD
tags:
  - cszv/workout/YYYY
---

Document Structure

---
date: YYYY-MM-DD
tags:
  - cszv/workout/YYYY
---

[[08 journal/workout/YYYY-QN workout user]]

### Full Date (Day of Week, Month Day, Year)

# Workout Objective

Brief description of the session focus (e.g., "Upper Body Push" or "Leg Hypertrophy")

## A. Exercise Name

Rest: XX seconds between sets
Target: X sets × X-X reps (RPE X-X) @ weight

- Set 1 result
- Set 2 result
- Set 3 result

## B. Exercise Name

Rest: XX seconds between sets
Target: X sets × X-X reps (RPE X-X) @ weight

- Set 1 result
- Set 2 result

Exercise Block Format

Each exercise follows this structure:

| Element | Format | Example | |---------|--------|---------| | Header | ## [Letter]. Exercise Name | ## A. Barbell Bench Press | | Rest | Rest: XX seconds between sets | Rest: 90 seconds between sets | | Target | Target: X sets × X-X reps (RPE X-X) @ weight | Target: 4 sets × 8-10 reps (RPE 7-8) @ 60kg | | Set logs | Unordered list with actual performance | - 10 reps @ 60kg |

Target Line Components

| Component | Description | Example | |-----------|-------------|---------| | Sets | Number of working sets | 4 sets | | Reps | Rep range (min-max) | 8-10 reps | | RPE | Rate of Perceived Exertion target | RPE 7-8 | | Weight | Target load (or progression cue) | @ 60kg or @ +2.5kg |

RPE Scale Reference

| RPE | Description | |-----|-------------| | 10 | Maximum effort, no reps left | | 9 | Could do 1 more rep | | 8 | Could do 2 more reps | | 7 | Could do 3 more reps | | 6 | Could do 4+ more reps |

Complete Example

---
date: 2026-01-24
tags:
  - cszv/workout/2026
---

[[08 journal/workout/2026-Q1 workout user]]

### Friday, January 24, 2026

# Upper Body Push (Chest/Shoulders/Triceps)

## A. Barbell Bench Press

Rest: 120 seconds between sets
Target: 4 sets × 6-8 reps (RPE 8-9) @ 70kg

- 8 reps @ 70kg (RPE 8)
- 7 reps @ 70kg (RPE 9)
- 6 reps @ 70kg (RPE 9)
- 6 reps @ 70kg (RPE 9)

## B. Incline Dumbbell Press

Rest: 90 seconds between sets
Target: 3 sets × 8-10 reps (RPE 7-8) @ 24kg

- 10 reps @ 24kg
- 9 reps @ 24kg
- 8 reps @ 24kg

## C. Cable Flyes

Rest: 60 seconds between sets
Target: 3 sets × 12-15 reps (RPE 7-8) @ 15kg

- 15 reps @ 15kg
- 14 reps @ 15kg
- 12 reps @ 15kg

## D. Overhead Press

Rest: 90 seconds between sets
Target: 3 sets × 8-10 reps (RPE 8) @ 40kg

- 10 reps @ 40kg
- 8 reps @ 40kg
- 8 reps @ 40kg

## E. Triceps Rope Pushdown

Rest: 60 seconds between sets
Target: 3 sets × 12-15 reps (RPE 7-8) @ 25kg

- 15 reps @ 25kg
- 14 reps @ 25kg
- 12 reps @ 25kg

Exercise Selection Principles

When creating workout routines, follow these evidence-based guidelines:

Compound Movements First

  • Begin with heavy compound lifts (bench, squat, deadlift, rows, OHP)
  • Progress to isolation work after compounds

Volume Guidelines

  • Per muscle group per week: 10-20 hard sets
  • Per session: 15-25 total sets
  • Rep ranges: Mix of 6-8 (strength), 8-12 (hypertrophy), 12-15 (endurance)

Rest Period Guidelines

| Exercise Type | Rest Period | |--------------|-------------| | Heavy compounds (1-5 reps) | 3-5 minutes | | Moderate compounds (6-10 reps) | 2-3 minutes | | Isolation/accessories (10-15 reps) | 60-90 seconds |

Quality Checklist

Before finalizing a workout note:

  • [ ] Frontmatter complete — Date and tag present
  • [ ] User context linked — Reference to quarterly user file
  • [ ] Full date header — Human-readable date with day of week
  • [ ] Clear objective — Session focus stated
  • [ ] Exercise letters — Sequential letters (A, B, C, ...)
  • [ ] Rest times specified — Every exercise has rest period
  • [ ] Target line complete — Sets, reps, RPE, and weight for each exercise
  • [ ] Logging space — Empty bullet points or filled results

References