Workout Split Transformation

Recreated 24 Sep 2026

Inspired by @averagelheaon PinterestTheir workflow. Rebuilt step by step on OpenClips.

351K

Make it yours

Recreate workflow

Walks the chain step by step — nothing spends until you run one

Built from4 in

Prompt3,458 chars

Use @image1 as an absolute lock for the subject in the first beat and @image2 as an absolute lock for the subject in every beat after it — face, body, build, hair, clothing, materials and colours are taken from them exactly, with no drift, no reinterpretation and no change of identity at any point. Follow @image3 exactly: match its beat order, its camera framing, its subject position in frame and its caption placement panel for panel. Look: contemporary social-video realism. Real camera capture on a handheld phone, available light only, natural handheld micro-movement in every beat, honest skin and fabric texture, neutral true-to-life colour, shallow but unforced depth. Not an illustration, not a 3D render, not CGI, not anime, not painterly, not cel shaded, no outlines, no film grain overlay, no colour grade, no speed ramps, no slow motion. Standing full body, facing camera, arms relaxed, holding the pose while the camera holds steady. On-screen text: "the workout split that took me from this" Cut to the same standing pose in the same framing and the same camera height, holding steady for the same length of time. On-screen text: "to this" Cut to the free-weight floor. Hinging forward at the hips with a barbell, lowering it along the shins and driving back up to standing, two controlled repetitions, camera locked off side-on at mid height. On-screen text: "day 1: glute focused leg day" Cut to the cardio row. Walking steadily on an inclined treadmill, arms swinging naturally, camera locked off behind and slightly to the side. On-screen text: "day 2: cardio and abs" Cut to the free-weight floor. Back braced against a bench, driving the hips up with a loaded barbell across the lap and lowering under control, two repetitions, camera locked off side-on at low height. On-screen text: "day 3: glute focused leg day" Cut to the matted studio corner. Lying back on a mat, curling up into a crunch and lowering down again, two repetitions, camera locked off side-on at floor height. On-screen text: "day 4: cardio and abs" Cut to a machine on the free-weight floor. Seated, pressing both arms upward and overhead and lowering them back to the shoulders, two repetitions, camera locked off behind at seated height. On-screen text: "day 5: upper body" Cut to the cardio row. Jogging at a steady pace on a treadmill, camera locked off behind, holding to the end. On-screen text: "day 6: active recovery/freestyle cardio" Every beat carries the same amount of action and holds for the same length as the others. One camera position per beat, locked off, no pans, no pushes, no pulls, no orbits, no handheld reframing beyond natural micro-movement. Framing shows the whole movement with the full body or full upper body in frame at all times. On-screen text is small plain white sans-serif, centred in the upper third, two lines maximum, sitting directly on the image with no box, bar, band, scrim or underline behind or beneath it. Render only the exact words given for each beat and no other text. Exclusions: no swimwear, no underwear, no crop tops, no bare midriff, no framing that isolates the hips, rear or chest, no close-ups of body parts, no mirror-selfie phone in hand, no other people in frame, no brand names, no logos, no signage copy, no watermarks, no captions other than the on-screen text specified, no subtitles, no counters, no progress bars, no split screens, no before-and-after side-by-side comparison frames.

How it was made

Turn the avatar into a full turnaround at the starting build, in gym kit.

@image1 is the sole source of truth for face and body: face shape, eyes, brows, nose, lips, jawline, ears, hairline, skin tone and micro-asymmetry are preserved exactly.

A photographic character turnaround sheet of this person, three full-body orthographic views on one sheet — front, three-quarter, and back — evenly spaced across a plain light grey seamless studio background, even soft frontal studio lighting, no cast shadows on the backdrop, neutral standing pose with arms relaxed at the sides and feet shoulder-width apart, identical pose and identical camera height in all three views, full body in frame from head to shoes in every view.

Build: soft and rounded, a fuller midsection, upper arms and thighs, smooth unbroken contours with no visible muscle separation and no visible abdominal definition.

Clothing, identical in all three views: a loose short-sleeved training t-shirt in plain charcoal grey, plain black mid-thigh training shorts, plain low white socks and plain grey training shoes. No logos, no text, no prints, no jewellery, no watch, no headwear.

Photographic realism: real camera capture, natural skin texture with pores and fine detail, true-to-life fabric weave and folds, neutral colour, no stylisation. Not an illustration, not 3D render, not CGI, not anime, not painterly, not cel shaded. No outlines. No text, labels, captions, watermarks or measurement marks anywhere on the sheet.

Repeat that turnaround at the trained build, same kit and framing.

@image2 is the sole source of truth for face and body: face shape, eyes, brows, nose, lips, jawline, ears, hairline, skin tone and micro-asymmetry are preserved exactly.

A photographic character turnaround sheet of this person, matching @image1 exactly in layout, pose, framing, camera height, lighting, background and clothing — the same three full-body orthographic views, front, three-quarter and back, on the same plain light grey seamless studio background, the same loose charcoal grey short-sleeved training t-shirt, black mid-thigh training shorts, low white socks and grey training shoes. Treat @image1 as the template; the only thing that changes is the build.

Build: lean and athletic, low body fat, clearly defined shoulders and upper arms, a flat midsection with visible abdominal definition, defined quadriceps and calves, visible separation between muscle groups, firm contours throughout.

Photographic realism: real camera capture, natural skin texture with pores and fine detail, true-to-life fabric weave and folds, neutral colour, no stylisation. Not an illustration, not 3D render, not CGI, not anime, not painterly, not cel shaded. No outlines. No text, labels, captions, watermarks or measurement marks anywhere on the sheet.

Build one gym the whole montage lives in, three zones on one plate.

A photographic reference plate of one large modern commercial gym, presented as three panels side by side on a single landscape image, no borders or gutters between panels, each panel a wide establishing view of a different zone of the same facility, with consistent architecture, flooring, ceiling, colour palette and lighting across all three so they read as one building.

Left panel: the free-weight floor — squat racks and a loaded barbell on rubber platforms, dumbbell racks along the wall, a full-height mirror wall, high open ceiling with exposed steel trusses and rectangular panel lights.

Centre panel: the cardio row — a line of treadmills and stair climbers facing a wall of tall windows with flat daylight coming through, screens mounted above the machines.

Right panel: a matted studio corner — clear rubber flooring, a single exercise mat laid out, a mirrored wall, a low equipment rack along the back wall.

Empty of people in every panel. Natural mixed daylight and overhead panel lighting, realistic reflections in the mirrors and on the floor, muted neutral colour, shot on a wide lens at standing eye height. Photographic realism, real camera capture, not an illustration, not a 3D render, not CGI. No text, signage copy, brand names, logos, captions or watermarks anywhere.

Block out all eight beats as one previs board.

A previs storyboard board of eight panels arranged in two rows of four, read left to right then top to bottom, each panel a 9:16 vertical frame, thin white gutters between panels, no panel numbers and no borders around the board.

Use @image1 as the exact likeness and build for panel 1 and @image2 as the exact likeness and build for panels 2 through 8 — same person throughout, only the build differs between panel 1 and the rest. Use @image3 as the location reference for panels 3 through 8; keep the architecture, flooring, ceiling, lighting and colour consistent with it.

Every panel is a photorealistic frame in full colour — real camera capture, natural skin and fabric texture, available light. The face is rendered in full detail as the exact likeness carried by @image1 and @image2, identical in all eight panels. Not a sketch, not line art, not greyscale blocking, not an illustration.

Panel 1: standing full body, facing camera, arms relaxed, shot from a low-to-mid standing height in a plain domestic interior. Caption across the upper third: "the workout split that took me from this"
Panel 2: the same standing full body, same framing and same camera height as panel 1, same plain domestic interior. Caption across the upper third: "to this"
Panel 3: mid-shot on the free-weight floor, hinged forward at the hips holding a barbell at mid-shin, side-on to camera. Caption across the upper third: "day 1: glute focused leg day"
Panel 4: wide shot on the cardio row, walking on a treadmill at an incline, seen from behind and slightly to the side. Caption across the upper third: "day 2: cardio and abs"
Panel 5: mid-shot on the free-weight floor, seated back against a bench driving hips up with a loaded barbell across the lap, side-on to camera. Caption across the upper third: "day 3: glute focused leg day"
Panel 6: wide shot in the matted studio corner, lying back on the mat mid crunch, side-on to camera at floor height. Caption across the upper third: "day 4: cardio and abs"
Panel 7: mid-shot at a machine on the free-weight floor, seated, both arms pressing upward and overhead, seen from behind. Caption across the upper third: "day 5: upper body"
Panel 8: wide shot on the cardio row, jogging on a treadmill, seen from behind. Caption across the upper third: "day 6: active recovery/freestyle cardio"

Captions are small plain white sans-serif, centred, two lines maximum, sitting directly on the image with no box, bar, band or underline behind or beneath them. Framing in every panel shows the whole movement and keeps the full body or full upper body in frame — no panel crops to an isolated body part and no panel is framed on the hips or rear alone.

Shoot the montage: the before-and-after hook, then one beat per training day.

Duration20s

Resolution1080p

Aspect9:16

SoundOn

Look: contemporary social-video realism. Real camera capture on a handheld phone, available light only, natural handheld micro-movement in every beat, honest skin and fabric texture, neutral true-to-life colour, shallow but unforced depth. Not an illustration, not a 3D render, not CGI, not anime, not painterly, not cel shaded, no outlines, no film grain overlay, no colour grade, no speed ramps, no slow motion.

Standing full body, facing camera, arms relaxed, holding the pose while the camera holds steady. On-screen text: "the workout split that took me from this"

Cut to the same standing pose in the same framing and the same camera height, holding steady for the same length of time. On-screen text: "to this"

Cut to the free-weight floor. Hinging forward at the hips with a barbell, lowering it along the shins and driving back up to standing, two controlled repetitions, camera locked off side-on at mid height. On-screen text: "day 1: glute focused leg day"

Cut to the cardio row. Walking steadily on an inclined treadmill, arms swinging naturally, camera locked off behind and slightly to the side. On-screen text: "day 2: cardio and abs"

Cut to the free-weight floor. Back braced against a bench, driving the hips up with a loaded barbell across the lap and lowering under control, two repetitions, camera locked off side-on at low height. On-screen text: "day 3: glute focused leg day"

Cut to the matted studio corner. Lying back on a mat, curling up into a crunch and lowering down again, two repetitions, camera locked off side-on at floor height. On-screen text: "day 4: cardio and abs"

Cut to a machine on the free-weight floor. Seated, pressing both arms upward and overhead and lowering them back to the shoulders, two repetitions, camera locked off behind at seated height. On-screen text: "day 5: upper body"

Cut to the cardio row. Jogging at a steady pace on a treadmill, camera locked off behind, holding to the end. On-screen text: "day 6: active recovery/freestyle cardio"

Every beat carries the same amount of action and holds for the same length as the others. One camera position per beat, locked off, no pans, no pushes, no pulls, no orbits, no handheld reframing beyond natural micro-movement. Framing shows the whole movement with the full body or full upper body in frame at all times.

On-screen text is small plain white sans-serif, centred in the upper third, two lines maximum, sitting directly on the image with no box, bar, band, scrim or underline behind or beneath it. Render only the exact words given for each beat and no other text.

Exclusions: no swimwear, no underwear, no crop tops, no bare midriff, no framing that isolates the hips, rear or chest, no close-ups of body parts, no mirror-selfie phone in hand, no other people in frame, no brand names, no logos, no signage copy, no watermarks, no captions other than the on-screen text specified, no subtitles, no counters, no progress bars, no split screens, no before-and-after side-by-side comparison frames.

ModelSeedance 2.5

Aspect9:16

Duration20s

Resolution1080p

You bringYou

Steps5

SourcePinterest

Katarina

15 seconds, 9:16. Seedance 2.5. Cinematic action chase, golden hour. HARD CUT between every shot. ~2.5s each. MATEO LOCK: @image1 is Mateo — photocopy their face, hair, facial hair and features exactly as in @image1. Adult. IGNORE the clothes in @image1. Wardrobe: BLACK LONG COAT, dark clothes, boots. Same person every shot. SETTING: Istanbul rooftops, golden hour. Mosques and minarets in the distance. Terracotta tiles, chimneys, satellite dishes. Photoreal. AUDIO: wind, footsteps, birds, wood crack, distant city. No speech. No lyrics. SHOT 1 (0.0–2.5) Medium tracking BACKWARD. Mateo LANDS on a roof and runs toward camera. Pigeons scatter. HARD CUT. SHOT 2 (2.5–5.0) Wide trailing. Mateo runs AWAY across a tiled roof toward the cityscape and minarets. HARD CUT. SHOT 3 (5.0–7.5) Side tracking. He leaps a large gap between buildings, lands on a metal roof. Coat flies. HARD CUT. SHOT 4 (7.5–10.0) Low angle STATIC. He crashes through wooden rooftop planks, silhouetted against minarets. HARD CUT. SHOT 5 (10.0–12.5) Wide trailing. He sprints across terraced tiled roofs. HARD CUT. SHOT 6 (12.5–15.0) High angle tracking. He chases another dark-clothed FIGURE over a wooden plank bridging two buildings. Mateo stays Mateo. HOLD. NEGATIVE: the clothes worn in @image1, extra celebrity face, locked-off tripod except shot 4, overlay type, daytime blue sky only with no golden hour, skipped shots.

1 step

Seedance 2.515s · 9:16

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FIRE — Phoenix Embers @image1 ignites into a controlled swirl of fire and glowing embers that rise into the shape of a great phoenix, then cascade back down and reform @image1 standing calm and unharmed — on a dark volcanic plain. Music only. One continuous, cinematic 15s take. Swap in ANY avatar.

1 step

Seedance 2.515s · 9:16

Inspired by OpenClipson organic

REGIONAL BEAT DANCE — Bollywood Festival @image1 blazes through five signature Bollywood moves — the screw-the-bulb thumka, naagin snake arms, the dhol-beat shoulder pump, the Govinda point-and-step and a spin into a big final pose — at a colourful rooftop festival with marigolds and drifting colour. Music only, mixed loud. One continuous, high-energy 20s take. Swap in ANY avatar.

1 step

Seedance 2.520s · 9:16

Inspired by AHMEDBANBH29356on X

Match the ORIGINAL 10s FILM shot-for-shot. Ultra-macro luxury perfume ASMR. Photoreal 8K textures. Golden bokeh, black marble, dark studio. Hands only — nude polished nails. No full face. @image1 = the perfume box. Photocopy it exactly as in @image1 — carton colour, pattern and every printed word exactly as shown. @image2 = the perfume bottle. Photocopy it exactly as in @image2 — glass, juice colour, cap, decoration and every printed word exactly as shown. 0.0–2.0s MEDIUM: both hands rest on the closed @image1 box on black marble. Warm gold bokeh behind. Fingers press, then lift the lid — soft click. Macro of the box edges and its emblem, exactly as in @image1. 2.0–4.0s ECU: a fingertip traces the decoration on the @image2 bottle, exactly as shown. Shallow DOF, the juice glowing in its own colour. 4.0–6.0s MACRO: fingers lift the @image2 bottle from the box. Glass facets, liquid swirl, the cap catching light. 6.0–8.0s Spray: inner wrist in frame left, @image2 in the right hand. Slow-motion mist from the atomizer onto skin. Gold bokeh. Satisfying hiss. 8.0–10.0s HERO: @image2 standing among gold-flecked stones on black marble, @image1 box upright behind. Dark luxury. HOLD. No second bottle in the foreground. AUDIO: box lid, glass, spray hiss, luxury. No speech. No lyrics. NEGATIVE: any box or bottle that differs from @image1/@image2, overlay type, full body, extra people.

1 step8125.4K

Seedance 2.510s · 9:16

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MAGIC REVEAL — Dress Swap @image1 stands in a spotlight, a swirl of golden sparkles and silk ribbons wraps around them, and in a flash they are revealed wearing the exact dress/outfit from @image2 — same face (@image1), new outfit (@image2). Plug in ANY avatar and ANY dress photo. Music only. One continuous, glamorous 15s take.

2 steps

Seedance 2.515s · 9:16

Inspired by OpenClipson organic

REGIONAL BEAT DANCE — Hawaiian Hula @image1 dances a graceful, skilled Hawaiian hula on a golden-hour beach — continuous circular hip rotations, quick vamp steps, crisp knee pops and expressive story-telling hands, to a warm drum-and-ipu island rhythm. Music only, mixed loud. One continuous 20s take. Swap in ANY avatar.

1 step

Seedance 2.520s · 9:16

Inspired by OpenClipson organic

ICONIC MOVES — Rooftop Viral Medley @image1 rips through five instantly-recognisable viral dance moves — the running man, the floss, the dab, the whip & nae-nae and the shoot — on a sunny golden-hour rooftop with a city skyline behind. Music only, mixed loud. One continuous, high-energy 20s take. Swap in ANY avatar.

1 step

Seedance 2.520s · 9:16

Inspired by AIwithkhanon X

15 seconds, 9:16. Handheld UGC. English spoken, lip-synced. Lana MOVES. LANA LOCK: @image1 is Lana — photocopy her face and hair exactly as shown in @image1; dressed in an ivory silk shirt, camel trousers, gold chain necklace, gold bangles. Same woman, same outfit every frame. IGNORE whatever clothes are in @image1. GLASSES LOCK: @image2 is these exact sunglasses — same frame shape, colour, lenses, hardware and logo as shown, never changing. Photocopy. Only this pair. BOX LOCK: @image3 is the packaging — the exact box, case and inserts as shown — same colours, materials and any brand name exactly as printed in @image3. Photocopy. SETTING (prompt only): she sits on the cream curved sofa in a luxury living room — gold-framed art, stacked gold mirrors, marble console, warm cove lighting. NOT a bedroom. NOT a grey cyclorama. 0.0–3.0s Sitting on the sofa, box and case beside her. Smiles at camera. Speaks: “I genuinely wasn't expecting to love these this much.” Opens the box from @image3, reveals the case. 3.0–6.0s Lifts the sunglasses from the case. Speaks: “The packaging already feels incredibly premium.” 6.0–9.0s Rotates the glasses for the lens — frame, hinges, reflections. Speaks: “The finish feels amazing, and they're incredibly lightweight.” 9.0–12.0s Puts them on, stands, walks to the gold-mirror wall. Adjusts frames. Speaks: “Honestly... they look so good, and they're really comfortable on the eyes, even in bright sunlight.” Turns L/R. 12.0–15.0s Back on the sofa. Holds glasses beside her face. Speaks: “Definitely one of my favorite accessories this year.” Push-in on the sunglasses. HOLD. AUDIO: her English voice, box, case. No lyrics. No extra music bed required. NEGATIVE: bedroom, extra people, overlay type, grey seamless, recast hair colour, two pairs of glasses.

1 step20315.5K

Seedance 2.515s · 9:16

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REGIONAL BEAT DANCE — Spanish Flamenco @image1 dances a fiery, virtuoso flamenco solo — blazing heel-stamping zapateado, elegant curling braceo arms, dramatic turns and an explosive desplante finish — in an intimate Spanish tablao at night. Music only, mixed loud. One continuous, high-intensity 20s take. Swap in ANY avatar.

1 step

Seedance 2.520s · 9:16

Inspired by DuaFatimaAion X

Follow the 12-SHOT PROCESS FILM from the source, recast onto @image1. 20 seconds, 9:16. MACRO luxury food. NOT a storyboard grid. NOT chocolate. @image1 is the finished cake: its sponge, cream, filling, toppings and presentation exactly as shown. Photocopy this dessert in the hero. NEVER cocoa. NEVER chocolate batter. NEVER ganache. NEVER chocolate curls. Do every shot. Do not skip. 01 0.0–1.6s ORIGIN. 75mm macro push-in. Flour sifting, whole strawberries, eggs, mascarpone tub on marble. Soft powder whoosh. 02 1.6–3.3s BATTER SWIRL. 90mm orbit. Metal whisk mixing THICK PALE-GOLD vanilla batter in a glass bowl. Glossy swirl. Wet whisk SFX. NOT brown. 03 3.3–4.9s THE POUR. 50mm tilt-down. Pale batter poured into a ROUND tin, concentric ripples. Heavy pour SFX. 04 4.9–6.6s RISE. 50mm push-in. Pale sponge rising in a warm oven, golden top, subtle cracks. Oven hum. 05 6.6–8.2s LEVEL. 85mm track. Serrated knife leveling pale sponge, light crumbs falling. 06 8.2–9.9s CREAM RIBBONS. 70mm orbit. WHITE mascarpone piped in a spiral, then a ribbon of glossy STRAWBERRY jam. Piping SFX. 07 9.9–11.5s STACK. 50mm. Hands place a pale sponge layer onto mascarpone + jam. Soft thump. 08 11.5–13.2s SMOOTH. 85mm track. Offset spatula smoothing WHITE mascarpone on the top (sides finished exactly like @image1). Silky scrape. 09 13.2–14.8s FLOOD. 100mm push-in. Glossy STRAWBERRY coulis poured on the white top — same motion as the original ganache flood, but red jam not chocolate. 10 14.8–16.5s GARNISH. 90mm. Fresh strawberries placed on top (not chocolate curls). 11 16.5–18.2s THE SLICE. 65mm. Knife cuts a slice; layers of pale sponge / white mascarpone / red jam reveal. 12 18.2–20.0s HERO. Slow dolly-in matching @image1: the cake, its stand and its setting exactly as in @image1, a slice on a plate, cake server. HOLD. AUDIO: powder, whisk, pour, oven, knife, pipe, jam pour. No speech. NEGATIVE: chocolate, cocoa, ganache, chocolate curls, dark bakery, storyboard grid, overlay titles, skipped shots, 15-second cut-off.

1 step1596.3K

Seedance 2.520s · 9:16