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 hip-thrust glute session

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

Use the research-backed prompt on this page: "Write me a 40-minute gym glute session built around the barbell hip thrust. I'm an intermediate woman training for muscle. Warm-up (5 min): 10 bodyweight glute bridges, 10 cat-camels, 12 banded lateral walks each directi…" 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 · ~40 min

A barbell hip-thrust-led session with full-range accessories to load and grow the glutes. 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~40 min

FormatSets, reps & timed rest

FocusGlutes

IntensityRPE 8

Equipmentbarbell, dumbbells, machines

Best forBuild muscle, 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).

Write me a 40-minute gym glute session built around the barbell hip thrust. I'm an intermediate woman training for muscle. Warm-up (5 min): 10 bodyweight glute bridges, 10 cat-camels, 12 banded lateral walks each direction, then one light hip-thrust set of 10. Main work: 1) Barbell hip thrust 4x8 at RPE 8 (about 2 reps in reserve), full lockout with a 1-second squeeze at the top, rest 120 sec; 2) Dumbbell Romanian deadlift 3x10 at RPE 8, slow controlled stretch to mid-shin, rest 90 sec; 3) Walking dumbbell lunges 3x10 per leg, full depth, rest 90 sec; 4) Cable or machine hip abduction 3x15 at RPE 9, rest 60 sec. Tell me how to pick starting loads, how to add weight week to week, and 2 cues for keeping tension on the glutes rather than the lower back. Give a 2-minute cooldown stretch.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Hip thrusts and Romanian deadlifts load the glutes heavily through a large range of motion, which is what drives muscle growth. Growth comes from training with enough load and taking sets close to failure (around 1-3 reps in reserve); both moderate and heavier loads work as long as effort is high. There's no exercise that 'shapes' a muscle into a specific look beyond making it bigger and reducing body fat overall.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

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.

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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.