Here is where things get very interesting… The 6-week ChatGPT workout plan below is an unofficial collaboration between myself and ChatGPT. I tee everything up and set the parameters, and it pulls from its knowledge to create an actual workout plan you can follow. At the bottom of the plan I made notes to where I feel ChatGPT fell short and where I needed to push it for more edits or modifications.
Also read: The ChatGPT meal plan to build muscle and lose fat
Related: 35+ free workout plans for different goals and ability levels
For anyone that just landed on this page and has no idea what’s going on or what this is, here’s the short answer: I’ve created an unofficial content collaboration with ChatGPT and am being fully transparent through the entire process. Here’s a series of links to all my pieces I worked on with the help of ChatGPT:
An Interview with Coach ChatGPT: On Getting Humans Jacked and Healthy
An Interview with Coach ChatGPT: The Basics to Building a Strong and Lean Body
This is all very experimental, and maybe even a bit controversial, but let’s get to it.
Also, if you’re looking for 1-on-1 coaching support from a human, check out our coaching packages.
The 6-Week ChatGPT Workout Plan to Get Strong and Lean Overview
The following workout plan is a 6-week workout plan that combines resistance training with cardiovascular training to get humans stronger and leaner, safely and effectively. Let’s say it’s been designed for someone that knows their way around the gym a little bit so they’re not a complete beginner, but they also wouldn’t consider themselves an expert either.
The 6-Week ChatGPT Workout Plan Weekly Schedule
Monday – Resistance Training
Tuesday – Cardiovascular Training (LISS)
Wednesday – Resistance Training
Thursday – High Intensity Interval Training (HIIT)
Friday – Resistance Training
Saturday – Cardiovascular Training (LISS)
Sunday – Rest / Recovery Day
Why The ChatGPT Workout Plan Was Designed This Way
According to ChatGPT, this workout plan is designed to be a well-rounded approach to fitness that includes resistance training and cardiovascular exercise, with a focus on full-body workouts for maximum efficiency and effectiveness.
The choice of 3 sets of 10 repetitions with 60 seconds of rest for the original program was based on the principle of hypertrophy training, which aims to stimulate muscle growth by creating micro-tears in the muscle fibers through resistance training.
In general, performing 3 sets of 8-12 repetitions with a moderate to heavy weight is considered a good starting point for hypertrophy training, as it provides enough stimulus to the muscles without causing excessive fatigue or injury. Resting for 60 seconds between sets allows for partial recovery of the muscles, so that the next set can be performed with good form and proper technique.
The 6-Week ChatGPT Workout Plan Daily Workouts
Monday – Resistance Training
- Squats: 3 sets x 10 reps, rest 60 seconds
- Barbell Bench Press: 3 sets x 10 reps, rest 60 seconds
- Bent-over Barbell Rows: 3 sets x 10 reps, rest 60 seconds
- Leg Press: 3 sets x 10 reps, rest 60 seconds
- Dumbbell Shoulder Press: 3 sets x 10 reps, rest 60 seconds
Core add-on
Perform each exercise for 10 repetitions x 3 sets.
Plank shoulder taps
Cable chops
Sit-ups
Tuesday – Cardiovascular Training
- Low-Intensity Steady State (LISS) Training such as walking, jogging or cycling for 40 minutes
Wednesday – Resistance Training
- Deadlifts: 3 sets x 10 reps, rest 60 seconds
- Incline Dumbbell Bench Press: 3 sets x 10 reps, rest 60 seconds
- Seated Cable Rows: 3 sets x 10 reps, rest 60 seconds
- Lunges: 3 sets x 10 reps, rest 60 seconds
- Dumbbell Bicep Curls: 3 sets x 10 reps, rest 60 seconds
Core add-on
Perform each exercise for 10 repetitions x 3 sets.
Plank shoulder taps
Cable chops
Sit-ups
Thursday – 20 Minutes High Intensity Interval Training (HIIT)
- 9 rounds of all out effort using one of the following: ski erg, rowing machine, or sprints (30 seconds on, 30 seconds off)
- 9 rounds of all out effort; alternating between: burpees, push-ups, mountain climbers (30 seconds on, 30 seconds off)
Friday – Resistance Training
- Barbell Squats: 3 sets x 10 reps, rest 60 seconds
- Chin-Ups: 3 sets x as many reps as possible, rest 60 seconds
- Dumbbell Overhead Press: 3 sets x 10 reps, rest 60 seconds
- Tricep Pushdown: 3 sets x 10 reps, rest 60 seconds
- Dumbbell Lateral Raises: 3 sets x 10 reps, rest 60 seconds
Core add-on
Perform each exercise for 10 repetitions x 3 sets.
Plank shoulder taps
Cable chops
Sit-ups
Saturday – Cardiovascular Training
- LISS Training such as walking, jogging or cycling for 40 minutes
Sunday – Rest Day
- Take this day to completely rest and recover
The Human Modifications to the 6-Week ChatGPT Workout Plan:
- The progressions from week over week I asked for didn’t make sense, so I killed them and went with the generic note to increase the amount of resistance by a very small amount each week.
- I noticed there wasn’t any HIIT training integrated and ChatGPT wasn’t able to appropriately add any so I increased the amount of LISS cardio two days a week to 40 from 30 minutes, and replaced the LISS workout on Thursday with 20 minutes of HIIT.
- The plan seemed like it could have used some additional core work, so I had it add some. ChatGPT did acknowledge that it was lacking in that area, even though the squats, deadlifts, and rows would be working the core because those are compound movements. I asked for three short core specific workouts to add to the resistance training days.
My General Human Assessment:
It’s not bad. It’s a bit generic and there were some holes and errors initially, but with my eye we were able to fix them. If someone followed this, they would see results.
As far as the tool overall, I think things still have a long way to go, but 100%, without a doubt, I expect to see very exciting things in the fitness tech and health tech spaces. Most likely already well underway.
Want one of our actual 100% human created programs? Check out our 35+ free workout plans for different goals and ability levels.
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Credits:
Workout Plan: ChatGPT
Main Image Illustration: DALL-E
