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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Heavy 5×5 strength

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

Use the research-backed prompt on this page: "Write me a 50-minute heavy strength workout for an advanced lifter. Pick two big lifts from squat, deadlift, bench press and overhead press, and give 3 to 5 sets of 3 to 6 reps at about 80 to 90% of my max, with long 2 t…" 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.

Advanced · 40–54 · ~50 min

Low reps, heavy loads, long rests — the base under everything else. 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

Duration~50 min

FormatSets, reps & timed rest

FocusHeavy

Intensity80 to 90% of my max

EquipmentMinimal

Best forGet stronger, advanced

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).

Write me a 50-minute heavy strength workout for an advanced lifter. Pick two big lifts from squat, deadlift, bench press and overhead press, and give 3 to 5 sets of 3 to 6 reps at about 80 to 90% of my max, with long 2 to 4 minute rests. Add one or two lighter accessory lifts. Include a thorough warm-up with ramp-up sets. List every exercise with its sets, reps, rest in seconds and a load or percentage of 1RM.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Maximal strength is built with heavy loads (about 80–90% of max) for low reps and long rests, progressed over time. It's the foundation that makes conditioning and metcons more productive.

Sources: Ratamess et al., ACSM Position Stand 2009 (progression, advanced)

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 →

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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.