How to create your free personalized AI workout program in 2026?
Use Smart Rabbit with Claude AI: an intelligent questionnaire generates an expert prompt that you copy into Claude to get a complete personalized program in minutes, modifiable through natural conversation. Lazy Rabbit option for instant generation.
Personal training has long been an inaccessible luxury. A personal trainer costs between €150 and €300 per month, or over €2,000 per year. For many, that's simply out of budget. But in 2026, artificial intelligence is completely changing the game.
I created Smart Rabbit after 15 years as a state-certified coach, because I saw too many people abandon their goals due to lack of means or appropriate follow-up. Today, anyone can access professional-quality personalized workout programs, for free or starting from €9.90.
🎯 What an AI-created workout program really is
Let's be clear: not all "AI" tools are equal. Many sites offer supposedly "personalized" programs that are actually generic templates with your first name inserted.
A true program created by conversational AI is different. It deeply analyzes your complete situation: goals, current level, time constraints, available equipment, injury history, exercise preferences. And most importantly, it evolves with you over time.
The Smart Rabbit difference
Smart Rabbit doesn't generate a static PDF. It creates an expert prompt containing all my champion coach expertise, which Claude AI then uses to对话 naturally with you. You get a detailed program you can adjust instantly: "I only have 30 minutes today", "My knee hurts, what should I do?", "I want more volume for shoulders".
⚡ Two options to create your program in 2026
Option 1: FREE - Expert Prompt + Claude AI
How it works: Questionnaire → Copy the prompt → Paste into Claude → Personalized program
Advantages
- 100% free - No payment required
- Unlimited dialogue with Claude AI
- Full control over modifications
- Accessibility - Works on all devices
Option 2: LAZY RABBIT (€9.90) - Instant Generation
How it works: Questionnaire → Generate → Interactive React program directly in the app
Advantages
- Automatic generation - No copy/paste needed
- Interactive viewer - Navigation by days/exercises
- Integrated videos - Click an exercise → see demo
- Automatic save - Program stored in your account
- MCS mental tracking - Check-ins to optimize your results
💪 The 3 Types of AI Programs in 2026
Type 1: Classic Program Generators
How it works: Questionnaire → Algorithm → Static PDF program
Critical limitations
- Static non-adaptable program
- Modification = redo entire questionnaire
- No dialogue or real-time adjustment
- Lack of human expertise in the algorithm
Type 2: Fitness Apps with Basic AI
Examples: Freeletics, Nike Training Club, Fitbod
These apps use simple AI to adjust difficulty, but remain limited to predefined exercise libraries without true conversation or deep personalization.
Type 3: Conversational AI Coach Assistants (2026 Revolution)
The real innovation: Smart Rabbit + Claude AI
Why it's revolutionary
- Natural dialogue: "My knee hurts today" → instant adjustment
- Real expertise: Champion coach knowledge integrated
- Continuous evolution: Program adapts with each feedback
- Interactive viewer: Smooth navigation between days and exercises
- Integrated videos: One click = exercise demonstration
🎬 New: React Viewer with Integrated Videos
In 2026, Smart Rabbit introduces a major innovation: the interactive React viewer. No more difficult-to-follow text-based programs.
What is the React viewer?
- Tab navigation: Program / Progression / Justifications
- Day selector: Switch between sessions in one click
- Clickable exercises: Click an underlined exercise → demo video
- Progression visuelle: See your advancement across the program
- Mobile-first: Optimized for phone, usable at the gym
How it works with Lazy Rabbit: After secure Stripe payment, the AI automatically generates your React program in 20-30 seconds. No need to copy, paste, or return from Claude. Everything is directly in Smart Rabbit.
Free option + Viewer
You can also use the free option: paste the React code generated by Claude into the Smart Rabbit viewer to benefit from the same features (videos, navigation, save).
🧠 The 5 Levels of AI Advanced Personalization
1. Complete Physical Profile Analysis
Advanced AI starts by analyzing all your personal data:
- Age and gender: hormonal adaptation and recovery capacity
- Training level: beginner, intermediate, or advanced
- Current physical condition: sedentary to very active
- Sports history: past experiences and technical skills
2. Precise and Measurable Goals
Specialized AI doesn't settle for vague goals like "build muscle". It differentiates:
- Weight loss: caloric deficit, high volume, short rest
- Bulk: caloric surplus, hypertrophy, moderate volume
- Strength gain: heavy loads, long rest, low volume
- Muscle definition: maintain mass, eliminate fat
- Muscular endurance: high reps, moderate intensity
- General well-being: balance, prevention, mobility
3. Consideration of Your Real Constraints
This is where AI personalization really shines:
- Available equipment: full gym, home, bands, free weights only
- Time per session: from 30 to 90 minutes
- Weekly frequency: 2 to 6 sessions
- Physical limitations: injuries, chronic pain, reduced mobility
4. Integration of Your Training Preferences
Long-term adherence is the #1 success factor in bodybuilding. Modern AI integrates:
- Preferred exercises: machines, free weights, bodyweight
- Movements to avoid: discomfort, difficult technique, disinterest
- Training styles: explosive, controlled, functional
5. Adaptive and Intelligent Progression
Advanced AI doesn't stop at creating the program. It plans progression over 6+ weeks with:
- Progressive load increase: neuromuscular adaptation
- Intensity technique variation: drop sets, super-sets, rest-pause
- Overload and deload cycles: overtraining prevention
- Adjustments based on feedback: if you progress faster or slower
🔧 How to create your free program step by step
Step 1: Define your goals precisely
Before starting, take 5 minutes to clarify what you really want. Vague goals give vague results.
- Primary goal: Muscle gain, weight loss, strength, general fitness?
- Realistic timeline: 3 months, 6 months, 1 year?
- Real constraints: How many sessions per week can you maintain long-term?
Step 2: Use Smart Rabbit
Go to smartrabbitfitness.com and fill out the intelligent questionnaire. Be honest about your current level - it's crucial for your safety and results.
Step 3: Choose your option
FREE option
- Click on "FREE"
- An expert prompt is generated and copied automatically
- A modal guides you: "Claude.ai will open → Paste (Ctrl+V) → Send"
- Claude.ai opens in a new tab
- Paste the prompt and get your program
- Copy the generated React code
- Return to Smart Rabbit ( "Workout" tab)
- Paste the code in the viewer to display with videos
LAZY RABBIT option (€9.90)
- Click on "LAZY RABBIT €9.90"
- Secure payment via Stripe
- AI generates your React program in 20-30 seconds
- Viewer opens automatically with your program
- Videos are injected automatically (Mistral AI)
- Program is saved in your account
- Direct access from "Workout" tab anytime
Step 4: Use the interactive viewer
Once your program is displayed in the React viewer:
- Navigate between days with the top selector
- Click on underlined exercises to see the video
- Navigate between days to track your progress
- Read justifications to understand why each exercise was chosen
🧬 New: Mental Tracking with MCS
Smart Rabbit now integrates MCS (Motivational Coding System), an exclusive technology developed by an expert certified coach.
What is MCS?
A system that encodes your daily mental state (motivation, fatigue, confidence, anxiety, sleep, pain) so AI detects your cycles and gives you personalized advice.
📊 Comparison of free solutions in 2026
Classic free fitness apps
- Advantages: Visual interface, exercise videos
- Limitations: Generic programs, limited modifications, no real expertise
- Example: Nike Training Club, Adidas Training
YouTube videos
- Advantages: Free, great variety
- Limitations: No personalization, hard to build progression, variable quality
ChatGPT and Generalist AI
- Advantages: Dialogue possible, free
- Limitations: Generic responses without methodology, no precise calculation of times/volumes, no scientific justification, no planned progression, risk of technical errors
Smart Rabbit + Claude AI
- Advantages: Total personalization, champion coach expertise integrated, evolvable by conversation, interactive viewer with videos, save in app
- Free option: Prompt + copy/paste (30 seconds)
- Lazy Rabbit option: Automatic generation €9.90
- Result: Program equivalent to a €200/month coach
⚠️ Mistakes to Avoid with AI Programs
Mistake #1: Lying about your level
AI can only create a good program if you're honest. A beginner claiming to be intermediate will receive an overly intense program = injuries and abandonment.
Mistake #2: Not giving feedback
With Smart Rabbit, you can dialogue! "This exercise hurts" or "I'm not progressing anymore" = instant adjustments. And with MCS, your daily check-ins further refine recommendations.
Mistake #3: Looking for the perfect static program
No "perfect permanent program" exists. Your body adapts, your constraints change. The advantage of conversational AI programs: they evolve with you.
🐰 Start Your Transformation Now
Thousands have already taken charge of their health with Smart Rabbit. Free 100% complete option, or Lazy Rabbit at €9.90 for an all-in-one without copy/paste.
Create My Free Program💡 Conclusion: the future of fitness is accessible
We live in an incredible time where champion-level fitness expertise is freely accessible to all. There's no longer any valid excuse not to start.
Money is no longer an obstacle (free option). Time neither (adaptable programs from 15 to 90 minutes). Equipment isn't necessary (complete bodyweight programs available).
Personalization is no longer a luxury. It's the norm.
