How do I actually follow this strength workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Glutes & legs plan (4 weeks)

Q: What is the best ChatGPT prompt for a weights plan like this?

Use the research-backed prompt on this page: "Build me a 4-week lower-body strength plan focused on glutes and legs, training 2 to 3 days a week. Centre each session on a hip thrust, a squat and a Romanian deadlift, plus a lunge or step-up and a calf raise, working …" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable strength workout you can run hands-free in sweatcue.

Intermediate · 25–39 · 4-week plan · 2 to 3 days a week

Four weeks of progressive lower-body training to build and shape. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole strength workout hands-free.

Session at a glance

Duration4-week plan · 2 to 3 days a week

FormatSets, reps & timed rest

Focus4 weeks

Intensityclose to failure

EquipmentMinimal

Best forGet stronger, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Build me a 4-week lower-body strength plan focused on glutes and legs, training 2 to 3 days a week. Centre each session on a hip thrust, a squat and a Romanian deadlift, plus a lunge or step-up and a calf raise, working in the 8 to 12 rep range close to failure. Add a little load or an extra set each week, with a lighter final week. For each training day list the exercises with sets, reps, rest in seconds and a load or RPE. Include the rest days.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Glutes and legs grow on the same progressive, moderate-rep, near-failure training as any muscle, trained twice a week with rising volume or load over the block. Women respond to the same principles as men.

Sources: Schoenfeld et al., Sports 2021 (load & reps); Schoenfeld et al., J Sports Sci 2017 (weekly volume); Roberts et al., J Strength Cond Res 2020 (no sex difference in gains)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More weights & related workouts

WeightsGlute & lower-body hypertrophy BodyweightNo-kit glutes & legs HIITLower-body conditioning WeightsBeginner full-body builder

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.