Back in March I unofficially collaborated with ChatGPT to create a workout for me and our readers. It wasn’t too bad, actually. From there I decided to push things even further and have it design an entire 6-week workout plan. While I had to guide it a bit, what I got back wasn’t too bad either. I then pushed it even further and asked it for a meal plan, which also wasn’t too bad. Now, it’s Google Bard’s turn. Below is my unofficial collaboration with Google Bard on the 6-week Google Bard workout plan. I provided the perimeters and it designed the workout plan. At the bottom are my human modifications and critiques.
Related: 35+ free workout plans for different goals and ability levels
The 6-Week Google Bard Workout Plan Overview
“I designed this workout plan to be challenging but safe. It includes a variety of exercises that work all major muscle groups. It also includes a mix of resistance training and cardiovascular training. This will help you to get stronger, leaner, and more fit,” says Coach Google Bard.
The workout plan includes two days of resistance training, two days of cardiovascular training, and one day of rest. The resistance training days are split between upper body and lower body, and the cardiovascular training days are different types of HIIT.
The 6-Week Google Bard Workout Plan Weekly Schedule
Monday – Resistance Training – Upper Body
Tuesday – High Intensity Interval Training (HIIT) – Rowing
Wednesday – Resistance Training – Lower Body
Thursday – High Intensity Interval Training (HIIT) – Running
Friday – Rest / Recovery Day
Saturday – Long and Slow Cardio
Sunday – Resistance Training – Full Body
Why the Google Bard Workout Plan Was Designed This Way
Coach Google Bard designed this program with the following basic principles in mind:
Principle of overload: In order to get stronger and leaner, you need to overload your muscles. This means lifting weights that are challenging but not too heavy.
Principle of specificity: Your workouts should be specific to your goals. If you want to get stronger, you need to focus on compound exercises that work all muscle groups.
Principle of progression: Over time, you need to increase the intensity of your workouts in order to continue making progress. Here are some tips from Coach Google Bard on how to do that:
- Increase the weight you are lifting each week.
- Increase the number of sets and reps you are doing each week.
- Try HIIT training instead of LISS training on some days.
- Listen to your body and take rest days when you need them.
Principle of recovery: It is important to give your body time to recover between workouts. This means getting enough sleep and eating a healthy diet.
Read: 10 ways to get better sleep at night
Also read: 6 steps to starting a new diet that works for you
The 6-Week Google Workout Plan Daily Workouts
Monday: Resistance Training – Upper Body
- Bench Press: 3 sets of 10-12 reps
- Bent-Over Rows: 3 sets of 10-12 reps
- Overhead Press: 3 sets of 10-12 reps
- Pull-Ups: 3 sets to failure
Core add-on
- Plank: 3 sets of 30 seconds
- Crunches: 3 sets of 10-15 reps
- Leg Raises: 3 sets of 10-15 reps
Tuesday: High Intensity Interval Training (HIIT) – Rowing
- Row for 30 seconds
- Rest for 30 seconds
- Repeat for 10 rounds
Wednesday: Resistance Training – Lower Body
- Squats: 3 sets of 10-12 reps
- Deadlifts: 3 sets of 5-8 reps
- Barbell Rows: 3 sets of 5-8 reps
- Lunges: 3 sets of 10-12 reps per leg
Core add-on
- Bird Dog: 3 sets of 30 seconds on each side
- Russian Twist: 3 sets of 10-15 reps
- Side Plank: 3 sets of 30 seconds on each side
Thursday: High Intensity Interval Training (HIIT) – Running
- Sprint for 30 seconds
- Rest for 30 seconds
- Repeat for 10 rounds
Friday: Rest / Recovery Day
Saturday: Long and Slow Cardio
- Go for a walk, hike, or bike ride at a moderate pace for 30-60 minutes.
- Swim.
- Play a sport.
- Do yoga or Pilates.
Sunday: Resistance Training – Full Body
- Squats: 3 sets of 5-8 reps
- Bench Press: 3 sets of 5-8 reps
- Bent-Over Rows: 3 sets of 5-8 reps
- Overhead Press: 3 sets of 5-8 reps
- Pull-Ups: 3 sets to failure
Core add-on
- Plank: 3 sets of 30 seconds
- Crunches: 3 sets of 10-15 reps
- Leg Raises: 3 sets of 10-15 reps
The Human Modifications to the 6-Week Google Bard Workout Plan:
- This plan is fairly generic, it covers all the basis, but I had to give it instructions on how to do the splitting, for example, upper body, lower body, full body, etc.
- Originally there was no long and slow cardio, only two HIIT days, so we made Saturday a leisurely low and slow day.
- Similarly to the ChatGPT workout plan, there wasn’t much core-specific work in it. I required a few days be added throughout the program.
My General Human Assessment:
My feedback is very much the same as with the ChatGPT workout plan. Google Bard has the very basics, but it struggled with creativity. This is 100% where human trainers and coaches are needed. Will AI get there, probably at some point, but it’s still not there. However, if you follow this program, it would get results.
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