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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Hypertrophy plan (6 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 6-week hypertrophy training plan, 4 days a week, as an upper/lower split (upper, lower, upper, lower). Work mostly in the 6 to 15 rep range, 1 to 3 reps from failure, and gradually add a little volume (an extr…" 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 · 6-week plan · 4 days a week

An upper/lower split that builds training volume across six weeks. 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

Duration6-week plan · 4 days a week

FormatSets, reps & timed rest

Focus6 weeks

Intensity1 to 3 reps from failure

EquipmentMinimal

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).

Build me a 6-week hypertrophy training plan, 4 days a week, as an upper/lower split (upper, lower, upper, lower). Work mostly in the 6 to 15 rep range, 1 to 3 reps from failure, and gradually add a little volume (an extra set or two on the key lifts) over the weeks, with a lighter deload in the 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

Muscle growth tracks weekly hard sets per muscle (roughly 10–20), trained about twice a week in the 6–15 rep range close to failure. Gradually adding volume across a block, then deloading, drives steady progress.

Sources: Schoenfeld et al., J Sports Sci 2017 (weekly volume); Schoenfeld et al., Sports 2021 (load & reps); Schoenfeld et al., Sports Med 2016 (frequency)

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.