I asked ChatGPT to create me a gym program and here is what it came up with…
- Key fundamentals of training (progressive overload)
- A 4 day split
- Nutritional guidelines
When I asked ChatGPT to create me a gym program I didn’t think it would be this detailed.
I also wasn’t expecting the workout to be useable…
But I would actually use this program for myself and am going to!
The only limitations I can point out are the lack of warm up and cool down…
But I’m sure ChatGPT could help me out with this if I asked nicely 😉
Read on if you want to see the program…
Or, ask ChatGPT to create one for you!
P.S… if AI programs creep you out too much… ask me to make you one instead.
The program (word for word)
I asked – “Create me a gym based fitness program geared towards hypertrophy”
“Sure, here is a gym-based fitness program geared towards hypertrophy:
Note: Before starting any fitness program, it’s important to consult with a healthcare professional.
Objective: The objective of this program is to maximize muscle growth through a combination of progressive overload, sufficient volume, and proper recovery.
Training Split: We will use a 5-day training split, with each workout targeting different muscle groups:
- Day 1: Chest and triceps
- Day 2: Back and biceps
- Day 3: Rest day
- Day 4: Legs and abs
- Day 5: Shoulders and arms
- Day 6: Rest day
- Day 7: Rest day
Workout Structure: Each workout will consist of 5 exercises, with 3 sets of 8-12 reps per exercise. You should choose a weight that allows you to perform the exercise with good form for the entire set, but that is challenging enough to make the last few reps difficult.
Day 1: Chest and Triceps
- Barbell Bench Press
- Incline Dumbbell Press
- Cable Flyes
- Tricep Pushdowns
- Overhead Tricep Extensions
Day 2: Back and Biceps
- Lat Pulldowns
- Seated Cable Rows
- Barbell Deadlifts
- EZ Bar Curls
- Hammer Curls
Day 4: Legs and Abs
- Barbell Squats
- Leg Press
- Romanian Deadlifts
- Leg Extensions
- Hanging Leg Raises
Day 5: Shoulders and Arms
- Barbell Overhead Press
- Lateral Raises
- Front Raises
- Dumbbell Curls
- Skull Crushers
Rest Days: On rest days, it’s important to focus on proper recovery. This means getting enough sleep, eating a balanced diet that includes enough protein, and doing some light activity, such as walking or stretching.
Progressive Overload: To maximize muscle growth, it’s important to progressively overload your muscles. This means gradually increasing the weight you lift, the number of reps you perform, or the number of sets you do over time.
Nutrition: In addition to training, proper nutrition is also essential for hypertrophy. Make sure to eat enough protein (at least 1 gram per pound of bodyweight), and consume enough calories to support muscle growth.
Final Thoughts: This program is designed to promote muscle growth through a combination of progressive overload, sufficient volume, and proper recovery. Remember to listen to your body, and adjust the weights and volume as needed. Consistency is key, so stick to the program and you will see results!