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.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: Intermediate-to-advanced, chase a bigger squat, bench and deadlift. It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.

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Heavy pulls + posterior chain

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

Use the research-backed prompt on this page: "Write me a 55-minute deadlift day for an advanced lifter (deadlift 1RM ~220 kg / 485 lb, scale to mine). Structure: Warm-up (10 min): 5 min row or bike; then hip hinges with a dowel x10, glute bridges x15, cat-cow x8, a…" 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 · 25–39 · ~55 min

A heavy deadlift top set with posterior-chain accessories that build the pull. 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~55 min

FormatSets, reps & timed rest

FocusDeadlift

IntensityRPE 8

Equipmentbarbell, band, bike

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 55-minute deadlift day for an advanced lifter (deadlift 1RM ~220 kg / 485 lb, scale to mine). Structure: Warm-up (10 min): 5 min row or bike; then hip hinges with a dowel x10, glute bridges x15, cat-cow x8, and band good mornings 2x15. Bar ramp (warm-up sets): 5 at ~40%, 3 at ~55%, 2 at ~70%, 1 at ~80%, 1 at ~88%, rest 120s, resetting each rep. Main work: 1) Conventional (or your competition stance) deadlift: top set of 2 at RPE 8-9 (~90%), then 3 sets of 2 at 80%, rest 180-240s, full reset between reps. Accessories: 2) Deficit deadlift (2-3 cm) or paused deadlift 3x3 at ~65%, rest 150s. 3) Romanian deadlift 3x8 at RPE 7-8, rest 120s. 4) Barbell row or chest-supported row 3x10, rest 90s. 5) Back extension 3x12-15, rest 60s. Give me a load table in kg and lb and one cue for setting my lats and bracing before the pull. Keep it at 55 minutes.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A heavy low-rep top set plus back-off doubles trains maximal pulling strength while the back-offs add quality volume at a hard but submaximal load. Deficit or paused pulls overload the most common off-the-floor weak point, and posterior-chain accessories (RDLs, rows, back extensions) build the hips and back that finish the lift. Keeping a rep or two in reserve manages the high systemic fatigue deadlifts create.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve); Grgic et al., Sports Med 2018 (rest interval length)

Who this workout is for

Built with one person in mind: Intermediate-to-advanced, chase a bigger squat, bench and deadlift.

You’re an advanced-level trainer and you want to get measurably stronger.
You have access to the kit it calls for: barbell, band, bike.
You want a single, repeatable strength workout you can drop into your week.

Who should adapt or skip it

It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.
As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	●	·	●	·	●	·	·
Week 2	●	·	●	·	●	·	·

● This session· Rest, a walk, or light mobility

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

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

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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.