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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Lower-body hypertrophy

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 lower-body hypertrophy workout. Anchor it with a squat and a hip hinge (Romanian deadlift or deadlift), then add leg press, a split squat or lunge, a leg curl and calf work. Use 3 to 4 sets of 6 to 1…" 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 · ~50 min

Squat and hinge anchors plus accessories to build the legs. 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

FocusLower body

Intensity1 to 3 reps in reserve

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).

Write me a 50-minute lower-body hypertrophy workout. Anchor it with a squat and a hip hinge (Romanian deadlift or deadlift), then add leg press, a split squat or lunge, a leg curl and calf work. Use 3 to 4 sets of 6 to 15 reps (a little heavier, 5 to 8 reps, is fine on the main lifts), 1 to 3 reps in reserve, 90 to 180 seconds rest. Include a warm-up. List every exercise with its sets, reps, rest in seconds and a load or RPE.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Train legs across the 6–15 rep range with the main lifts close to failure, about twice a week, and progress the load. Some heavier low-rep work on squats and deadlifts adds strength that carries back into your hypertrophy sets.

Sources: Ratamess et al., ACSM Position Stand 2009 (progression); Schoenfeld et al., Sports Med 2016 (2× / week 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.