Workout Plan Adjuster

WHAT IT DOES

AI-powered workout plan adjuster that modifies existing workout plans to fit your specific constraints. The script reads a workout plan from the current page—exercises, sets, reps, weights, schedule, and intensity—and generates adjusted versions based on your needs. Choose from adjustment types: equipment limitations (suggesting bodyweight or basic equipment alternatives), time constraints (condensing workouts to fit shorter sessions), injury modifications (suggesting safer variations), or goal changes (adjusting rep ranges and intensity for strength vs hypertrophy). The AI adapts the original program while preserving its core structure and intent. You can also set intensity preference (same/higher/lower), output format (summary/bulleted list/table), and toggle warm-up/cool-down inclusion. You review the output before copying or using it.

WHERE IT RUNS

Works on all workout plan pages (match pattern *://*/*), including fitness blogs, workout program sites, gym plan pages, training program descriptions, personal trainer portals, and any page containing structured workout content.

HOW TO USE

Install the script and the Workout Plan Adjuster appears in the panel. Configure your adjustment type, intensity preference, output format, and warm-up/cool-down inclusion using the settings controls. Describe your specific constraints in the text box (e.g., "I only have dumbbells", "I need a 30-minute version", "I have knee pain", "I want to focus on strength"). Click "Adjust" to analyze the current page. The AI extracts the workout plan and generates a modified version tailored to your needs. Review the output in the panel. Click "Copy to Clipboard" to copy the adjusted plan for use. Adjust the settings and regenerate if you want a different output format or detail level.

REAL MECHANISM: DOM CONTENT EXTRACTION WITH AI WORKOUT PLAN ADAPTATION AND REVIEW GATE

This script uses a hybrid extraction approach that prioritizes structured content when available. First, it checks for WebMCP (navigator.modelContext), a W3C proposal that exposes structured tools on the page. If available, it calls getContent() to obtain structured workout data. If WebMCP is not present—the common case today—it falls back to DOM scraping using targeted selectors for workout plan sections (workout-plan, workout-program, training-plan, exercise-program, and workout-schedule). It also scans for exercise-related keywords (set, rep, rest, workout, exercise, squat, press, row, lift, bench, deadlift) in paragraphs and list items. The extracted text, along with the user's constraint description, is sent to an AI backend via GM_xmlhttpRequest, which processes it with a system prompt that includes the user's adjustment type, intensity preference, output format, and warm-up preference. The AI returns a modified workout plan (up to 300 words) adapted to the user's specific needs while preserving the original program's structure and intent. The response is displayed in a bordered container for review before copying. Copy-to-clipboard uses GM_setClipboard. All settings (adjustmentType, intensityPref, outputFormat, includeWarmup) are persisted via GM_setValue. The script enforces a review-before-use pattern: the user must read and approve the AI output before using it.

THE PANEL

Drag the panel anywhere on screen by clicking and holding the header. It snaps to screen edges when released. Collapse it to a small bubble by clicking the minimize button, and expand it back by clicking the bubble. Resize the panel from any corner. Press Escape to close the configuration panel. Your position and size preferences are saved automatically per site.

PLEASE NOTE

This script requires the free BotGentz browser extension and an active AI subscription for the adjustment service. AI-generated workout plans should be reviewed for safety and accuracy before use—the AI may suggest modifications that don't align with your fitness level or health conditions. The script reads the current page content and sends it to the AI backend for processing; no data is stored or logged. Websites change frequently; if the script stops detecting workout content, check for updates to the extraction selectors.