What Training Plan Fits Your Life? Get Your AI 4-Week Workout Plan
Get a realistic 4-week training plan built around your goal, schedule and equipment. Answer 13 questions and get a personalized AI Workout Plan. Training Readiness rating (1-10) and a clear verdict A…
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About this template
What Training Plan Fits Your Life? Get Your AI 4-Week Workout Plan is a free quiz template with 13 questions. Take the live preview above, then copy it into your own RooQuiz account — the questions, results and follow-up are all yours to edit before you publish.
What's inside: 13 questions
Every question below comes with the template, in this order. After you copy it, you can reword, reorder or remove any of them.
- What is your main training goal?Lose body fat · Build strength and muscle · Improve fitness and stamina · Move better with less stiffness · Train for an event or sport · General health and energy
- How active are you right now?Mostly inactive · Light activity, like walking · I train 1-2 times a week · I train 3+ times a week · Returning after a long break
- What is your age range?18-29 · 30-39 · 40-49 · 50-59 · 60-69 · 70+
- Does any of this apply to you? (Select all that apply)A doctor has said I have a heart condition or should limit exercise · Chest pain, dizziness or fainting during activity · A current injury or joint pain · Pregnant or recently gave birth · None of these
- Optional: training for something specific (a race, a hike, a sport, a date)? Tell us what and when.
- How many days a week can you train?2 days · 3 days · 4 days · 5+ days
- How long can each session be?15-20 minutes · 30 minutes · 45 minutes · 60+ minutes
- Where will you train most of the time?A gym · At home with some equipment · At home with no equipment · Outdoors
- What equipment do you have access to?Dumbbells or kettlebells · Barbell and rack · Resistance bands · Machines and cables · Cardio machine (treadmill, bike, rower) · Pull-up bar · +1 more
- Which kinds of exercise do you enjoy (or don't mind)?Lifting weights · Walking or hiking · Running · Cycling or rowing · Classes or circuits · Yoga, Pilates or mobility · +1 more
- Any exercises you dislike or can't do?
- How much sleep do you usually get?Less than 6 hours · 6-7 hours · 7-8 hours · 8+ hours
- What has made you stop training in the past?
Sample report
A real report generated from one completed response. Every respondent gets their own version, written from their answers.
“Jog at least half”: your steady start
First, check your left-knee pain with a doctor or physiotherapist; avoid painful loading while you build your starting routine.
- 1. Coach’s read
- 2. Your weekly schedule
- 3. Your full session cards
- 4. Your four-week progression
- 5. Swaps and red flags
- 6. Staying consistent
- 7. Your first session
How the AI report works
Nothing is scored. When a respondent finishes, AI reads their answers (and any files they upload) and writes a personal report following the template's instructions.
How to use this template
- Answer the live preview yourself to see exactly what a respondent sees, question by question.
- Copy it into your account — the questions, scoring logic and result pages all come with it.
- Rewrite the copy, add your own branding and call to action, then publish it on your own link or embed it on your site.