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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Loaded core: chops, carries, leg raises

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

Use the research-backed prompt on this page: "Write me a 25-minute loaded core session. I'm an intermediate lifter, 25-39, with access to a cable machine (or bands), dumbbells/kettlebells, and a pull-up bar. Warm-up (4 min): rowing or marching in place 2 min, then c…" 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 · ~25 min

Add resistance to your core work so it keeps getting stronger like any other muscle. 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~25 min

FormatSets, reps & timed rest

FocusLoaded trunk

IntensityRPE 8

Equipmentdumbbells, machines, kettlebell, band

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).

Write me a 25-minute loaded core session. I'm an intermediate lifter, 25-39, with access to a cable machine (or bands), dumbbells/kettlebells, and a pull-up bar. Warm-up (4 min): rowing or marching in place 2 min, then cat-cow x8, dead-bug x8 each side, scapular hangs x5. Main work — give me sets, reps, rest in seconds, and a target RPE for each: (1) cable woodchops, high-to-low, 3x10 each side, rest 45s, RPE 8; (2) weighted carries (farmer or suitcase hold), 3x30-40m or 40s walk per side, rest 60s, RPE 8; (3) hanging leg raises (bent-knee if straight-leg is too hard), 3x8-12, rest 60s, leave 1-2 reps in reserve; (4) cable or band Pallof press, 3x10 each side, rest 30s, RPE 7. Tell me how to pick a load that lands at those RPEs, when to add weight, and how to keep my lower back from arching on the leg raises.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Core muscles respond to progressive load like any other muscle — adding resistance via cables, carries, and hanging work drives strength better than endless bodyweight crunches once you're past the beginner stage. Working in a roughly 8-12 rep range with a couple of reps left in reserve, a few sets per movement, is well supported for strength and size. Visible abs still depend on overall body-fat level, not the exercises themselves.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Schoenfeld et al., J Sports Sci 2017 (weekly volume); Grgic et al., Sports Med 2018 (rest interval length)

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.