- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- SEC Score Board
- Saints Talk
- Pelicans Talk
- More Sports Board
- Coaching Changes
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Anyone ever use ChatGPT to make a workout plan?
Posted on 5/19/25 at 10:56 am
Posted on 5/19/25 at 10:56 am
AI is crazy. It can give detailed analysis, explanations, and recommendations that are probably 99% accurate on any topic.
You could spend hours doing your own research and building an intricate workout plan. Only to have ChatGPT spit one out in 3-5 seconds that is probably actually better.
We ran a prompt and it produced a good 4-day strength program that prioritized compound movements, instructions for progressive overload, and even prescribed a deload week.
This can't be good for strength coaches trying to write programs for people. I think there will always be a place for the elite coaches and large personality coaches that become famous.
How do you see AI affecting strength training or gym culture?
You could spend hours doing your own research and building an intricate workout plan. Only to have ChatGPT spit one out in 3-5 seconds that is probably actually better.
We ran a prompt and it produced a good 4-day strength program that prioritized compound movements, instructions for progressive overload, and even prescribed a deload week.
This can't be good for strength coaches trying to write programs for people. I think there will always be a place for the elite coaches and large personality coaches that become famous.
How do you see AI affecting strength training or gym culture?
12
Posted on 5/19/25 at 11:07 am to SaintTiger80
quote:
How do you see AI affecting strength training or gym culture?
Definitely going to make it harder for influencers to sell some shitty generic programming for $30/month.
Programming at a macro level is really not very complicated
Posted on 5/19/25 at 11:14 am to SaintTiger80
I don't think it will change much at all, as most trainers are selling themselves, not their program
Posted on 5/19/25 at 11:21 am to SaintTiger80
quote:
AI is crazy. It can give detailed analysis, explanations, and recommendations that are probably 99% accurate on any topic.
You could spend hours doing your own research and building an intricate workout plan. Only to have ChatGPT spit one out in 3-5 seconds that is probably actually better.
We ran a prompt and it produced a good 4-day strength program that prioritized compound movements, instructions for progressive overload, and even prescribed a deload week.
This can't be good for strength coaches trying to write programs for people. I think there will always be a place for the elite coaches and large personality coaches that become famous.
How do you see AI affecting strength training or gym culture?
for normal everyday person AI is more than good enough
for normal everday HS athlete it is more than good enough
but it will never compare to elite coaches that can diagnose an issue or identify a weakness quickly.
Posted on 5/19/25 at 11:31 am to SaintTiger80
Have you tried sending it a video and getting your form critiqued? That's usually some of the better value of coaches in my opinion
Posted on 5/19/25 at 11:45 am to SaintTiger80
Care to post the results?
Posted on 5/19/25 at 11:56 am to SaintTiger80
quote:
How do you see AI affecting strength training or gym culture?
Posted on 5/19/25 at 1:40 pm to NotoriousFSU
I've had ChatGPT put together some good circuit training programs.
I'm the type of person who needs a plan going into a workout, so when I'm not doing a Pen and Paper App workout its perfect as a filler.
I'm the type of person who needs a plan going into a workout, so when I'm not doing a Pen and Paper App workout its perfect as a filler.
Posted on 5/19/25 at 2:16 pm to HamCandy
Yeah, also tried " give me a crossfit workout" and it gave me a good looking WOD. I thought this would be nice when traveling and you just want a random workout mixed in.
Posted on 5/19/25 at 2:23 pm to mylsuhat
This is the prompt I use..
“Give me a workout plan with 4 lifting days that will help me bench 315 and squat 3 plates.”
This is what it gave me..
Overview
Days/Week: 4 (Upper/Lower split)
Goal: Increase maximal strength in bench and squat
Progression: Linear progression with deloads every 4–6 weeks
Primary focus: Bench press & back squat
Secondary lifts: Overhead press, deadlift, assistance work
Weekly Schedule Example
Day 1: Upper Body – Heavy Bench
Day 2: Lower Body – Heavy Squat
Day 3: Rest or Active Recovery
Day 4: Upper Body – Volume/Overhead Press Focus
Day 5: Lower Body – Volume/Deadlift Focus
Weekend: Rest or light conditioning
Workout Plan
Day 1 – Upper Body (Heavy Bench Focus)
Bench Press – 4x5 (progressively add weight each week)
Weighted Pull-Ups – 4x6-8
Incline DB Press – 3x10-12
Barbell Row – 4x8
Skull Crushers or Dips – 3x10-12
Face Pulls – 3x15-20
Day 2 – Lower Body (Heavy Squat Focus)
Back Squat – 4x5 (add weight weekly)
Romanian Deadlift – 3x8-10
Walking Lunges – 3x12 per leg
Leg Press or Hack Squat – 3x10
Calf Raises – 3x15-20
Plank – 3x 1 min hold
Day 4 – Upper Body (Overhead & Volume Focus)
Overhead Press – 4x6
Close-Grip Bench Press – 3x8
Chin-Ups or Lat Pulldown – 3x10
DB Lateral Raises – 3x15
Cable Tricep Pushdowns – 3x12-15
Rear Delt Flys – 3x15-20
Day 5 – Lower Body (Deadlift & Volume Squat Focus)
Deadlift (Conventional or Sumo) – 3x5
Front Squat or Pause Squat – 4x6
Leg Curl (Machine or Nordic) – 3x10-12
Bulgarian Split Squats – 3x10 per leg
Ab Rollouts or Hanging Leg Raises – 3x12-15
Progression Strategy
Add 2.5–5 lbs per week to bench and squat.
Every 4–6 weeks, reduce volume by 30–40% for a deload week.
If progress stalls, reduce to 3x3 for 2–3 weeks, then rebuild.
Accessory Tips
Eat in a small surplus to gain strength more effectively.
Track your lifts every session.
Focus on tight setup for bench, depth and bar path for squats.
Train with proper rest times (2–4 min for compounds, 60–90 sec for accessories).
“Give me a workout plan with 4 lifting days that will help me bench 315 and squat 3 plates.”
This is what it gave me..
Overview
Days/Week: 4 (Upper/Lower split)
Goal: Increase maximal strength in bench and squat
Progression: Linear progression with deloads every 4–6 weeks
Primary focus: Bench press & back squat
Secondary lifts: Overhead press, deadlift, assistance work
Weekly Schedule Example
Day 1: Upper Body – Heavy Bench
Day 2: Lower Body – Heavy Squat
Day 3: Rest or Active Recovery
Day 4: Upper Body – Volume/Overhead Press Focus
Day 5: Lower Body – Volume/Deadlift Focus
Weekend: Rest or light conditioning
Workout Plan
Day 1 – Upper Body (Heavy Bench Focus)
Bench Press – 4x5 (progressively add weight each week)
Weighted Pull-Ups – 4x6-8
Incline DB Press – 3x10-12
Barbell Row – 4x8
Skull Crushers or Dips – 3x10-12
Face Pulls – 3x15-20
Day 2 – Lower Body (Heavy Squat Focus)
Back Squat – 4x5 (add weight weekly)
Romanian Deadlift – 3x8-10
Walking Lunges – 3x12 per leg
Leg Press or Hack Squat – 3x10
Calf Raises – 3x15-20
Plank – 3x 1 min hold
Day 4 – Upper Body (Overhead & Volume Focus)
Overhead Press – 4x6
Close-Grip Bench Press – 3x8
Chin-Ups or Lat Pulldown – 3x10
DB Lateral Raises – 3x15
Cable Tricep Pushdowns – 3x12-15
Rear Delt Flys – 3x15-20
Day 5 – Lower Body (Deadlift & Volume Squat Focus)
Deadlift (Conventional or Sumo) – 3x5
Front Squat or Pause Squat – 4x6
Leg Curl (Machine or Nordic) – 3x10-12
Bulgarian Split Squats – 3x10 per leg
Ab Rollouts or Hanging Leg Raises – 3x12-15
Progression Strategy
Add 2.5–5 lbs per week to bench and squat.
Every 4–6 weeks, reduce volume by 30–40% for a deload week.
If progress stalls, reduce to 3x3 for 2–3 weeks, then rebuild.
Accessory Tips
Eat in a small surplus to gain strength more effectively.
Track your lifts every session.
Focus on tight setup for bench, depth and bar path for squats.
Train with proper rest times (2–4 min for compounds, 60–90 sec for accessories).
Posted on 5/19/25 at 2:45 pm to SaintTiger80
quote:
bench 315 and squat 3 plates
6 of one 1/2 dozen of the other eh?
This post was edited on 5/19/25 at 2:46 pm
Posted on 5/19/25 at 2:52 pm to mylsuhat
Ha yeah I was trying to mix it up and see if the AI would catch it
Posted on 5/21/25 at 4:04 pm to SaintTiger80
I used it to create a push/leg/pull/full body workout. So far it's been good, and I'm seeing better progress than just doing a 4 day spilt.
Posted on 5/21/25 at 6:01 pm to SaintTiger80
Im using it for my 15 week build to Ironman Wisconsin to try and qualify for Kona
It wasn't perfect but 95% of it was solid. Gave a good foundation to work with
It wasn't perfect but 95% of it was solid. Gave a good foundation to work with
Posted on 5/23/25 at 1:30 pm to SaintTiger80
Yes, it’s really good for putting together an eating program as well. I’d imagine it eventually gets as good or better than what 99.9% of nutritionist or trainers can do. The only question will be whether or not people prefer to use an app or deal with an actual person.
Posted on 5/24/25 at 12:26 pm to hall59tiger
How does it work?
Does scan through everything written on the internet about the subject and finds the general consensus? Is it told to prioritize certain sources of information?
Health and fitness advice and fads can be so convoluted and contradictory that I would think it would be hard for it to sift through all the available information
Does scan through everything written on the internet about the subject and finds the general consensus? Is it told to prioritize certain sources of information?
Health and fitness advice and fads can be so convoluted and contradictory that I would think it would be hard for it to sift through all the available information
Posted on 5/27/25 at 7:00 pm to SaintTiger80
If you ask Chat nicely, it will design you a pre-workout mix, too.
Posted on 6/25/25 at 9:38 am to SaintTiger80
I decided to generate a plan using Gemini and Grok. It took me several days to get it just right. The vast majority of that was due to document formatting, the date range, and Gemini vs Grok. Grok is insanely fast but lacks the visual appeal; Gemini is much slower, but generated something that was printer-ready where all I had to do it fill out my weights and reps in the empty spaces.
I wanted something focused on barbell, compound lifts, progressive overload, 4 days/week, and roughly 75 min long. I also added in that I didn't want to repeat the same exercise twice and instead to swap in a variant of the original exercise. I'm in the middle of week 3 and so far I'm enjoying it. The plan is 7 weeks and a deload week. I'll run 2 rounds leading up to Squatober.
W1A1
Back Squat - 4x(5-8) @ 75-85%
BB OHP - 3x(5-8) @ 75-85%
BB RDL - 3x(8-12) @ 75-85%
RFESS - 3x(8-12) @ 60-70%
Calf Raises - 3x(15-20) @ 65-75%
W1B1
Deadlift - 3x(3-5) @ 80-90%
Bench Press - 4x(5-8) @ 75-85%
Incline DB - 3x(8-12) @ 75-85%
BB Bent Row - 3x(6-10) @ 70-80%
BB Curl - 3x(10-15) @ 60-70%
W1A2
Front Squat - 4x(5-8) @ 75-85%
Arnold Press - 3x(5-8) @ 75-85%
DB RDL - 3x(8-12) @ 75-85%
BB Rev Lunges - 3x(8-12) @ 60-70%
Seated Calf Raises - 3x(15-20) @ 65-75%
W1B2
Trap Deadlift - 3x(3-5) @ 80-90%
DB Bench Press - 4x(5-8) @ 75-85%
Incline BB Press - 3x(8-12) @ 75-85%
1-Arm DB Row - 3x(6-10) @ 70-80%
Alt DB Curl - 3x(10-15) @ 60-70%
I provided a list of 1RM (both real and calculated) and let the AI generate the projected 1RM for the missing exercises. The numbers were decent but not perfect. It took almost all of weeks 1 and 2 to figure out exactly what weights I needed to use. I started at the low end of the recommended weights. Most exercises I moved up very quickly. Others, the weight was either perfect or slightly too much. Incline bench is one that I haven't done before and the suggested 1RM and starting weight was too much. On the contrary, the suggested 1RM for calf raises was spot on.
For now, I'm going to stick with it. Work towards hitting the high end of the reps clean on all sets, then move up the weights 5#.
I wanted something focused on barbell, compound lifts, progressive overload, 4 days/week, and roughly 75 min long. I also added in that I didn't want to repeat the same exercise twice and instead to swap in a variant of the original exercise. I'm in the middle of week 3 and so far I'm enjoying it. The plan is 7 weeks and a deload week. I'll run 2 rounds leading up to Squatober.
W1A1
Back Squat - 4x(5-8) @ 75-85%
BB OHP - 3x(5-8) @ 75-85%
BB RDL - 3x(8-12) @ 75-85%
RFESS - 3x(8-12) @ 60-70%
Calf Raises - 3x(15-20) @ 65-75%
W1B1
Deadlift - 3x(3-5) @ 80-90%
Bench Press - 4x(5-8) @ 75-85%
Incline DB - 3x(8-12) @ 75-85%
BB Bent Row - 3x(6-10) @ 70-80%
BB Curl - 3x(10-15) @ 60-70%
W1A2
Front Squat - 4x(5-8) @ 75-85%
Arnold Press - 3x(5-8) @ 75-85%
DB RDL - 3x(8-12) @ 75-85%
BB Rev Lunges - 3x(8-12) @ 60-70%
Seated Calf Raises - 3x(15-20) @ 65-75%
W1B2
Trap Deadlift - 3x(3-5) @ 80-90%
DB Bench Press - 4x(5-8) @ 75-85%
Incline BB Press - 3x(8-12) @ 75-85%
1-Arm DB Row - 3x(6-10) @ 70-80%
Alt DB Curl - 3x(10-15) @ 60-70%
I provided a list of 1RM (both real and calculated) and let the AI generate the projected 1RM for the missing exercises. The numbers were decent but not perfect. It took almost all of weeks 1 and 2 to figure out exactly what weights I needed to use. I started at the low end of the recommended weights. Most exercises I moved up very quickly. Others, the weight was either perfect or slightly too much. Incline bench is one that I haven't done before and the suggested 1RM and starting weight was too much. On the contrary, the suggested 1RM for calf raises was spot on.
For now, I'm going to stick with it. Work towards hitting the high end of the reps clean on all sets, then move up the weights 5#.
Posted on 6/25/25 at 11:36 am to Tiger_n_Texas
What's the grip config on the BP look like? Alternating between narrow, medium, wide? What about speed of the lift? Are there dynamic effort days and max effort days? All rhetorical questions right now, but it helps show some of the knowledge holes. Does it just crawl websites like Men's Health and the like? It sure seems like it.
Use percentages when you increase weights, not just 5#.
Use percentages when you increase weights, not just 5#.
Posted on 6/25/25 at 11:59 am to SaintTiger80
It still amazes me how many people think it will "never" be able to do this or that. It's just a matter of time. At some point AI will absolutely be able to watch a video of you and critique your form. It will be better than any human coach could ever be.
Page 1 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News