How do I actually follow this bodyweight 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.

Home › Workout library › Plank to dragon-flag plan (4 weeks)

Bodyweight · Plan · Get stronger

Plank to dragon-flag plan (4 weeks)

Q: What is the best ChatGPT prompt for a bodyweight plan like this?

Use the research-backed prompt on this page: "Build me a 4-week progressive bodyweight core-strength plan that takes me from strong planks toward a dragon-flag. I'm intermediate, 25-39, training core 3 days a week with at least a day between sessions; I have a bench…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable bodyweight workout you can run hands-free in sweatcue.

Intermediate · 25–39 · Multi-week plan · 3 days a week

A four-week progression that builds from solid planks toward an advanced dragon-flag. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole bodyweight workout hands-free.

Session at a glance

DurationMulti-week plan · 3 days a week

FormatSets, reps & timed rest

FocusPlank to dragon-flag

IntensityControlled

EquipmentNone — bodyweight

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).

Build me a 4-week progressive bodyweight core-strength plan that takes me from strong planks toward a dragon-flag. I'm intermediate, 25-39, training core 3 days a week with at least a day between sessions; I have a bench or sturdy bar to hold onto. For each week give me the exact exercises, sets, reps or hold times in seconds, rest in seconds, and a weekly progression: progress the anti-extension line from hollow-body holds and long-lever planks toward negative dragon-flags (slow lowers) and tuck dragon-flags, and include supporting work (hanging leg raises, ab-wheel or slider rollouts if available, side planks). Each session starts with a 3-minute warm-up (cat-cow, dead-bugs, bird-dogs). Tell me the strength benchmarks I should hit before adding each harder variation, how to leave 1-2 reps in reserve so I keep good positions, and clear regressions if a progression is too hard. Note that dragon-flags are advanced and it's fine if I don't reach the full version in 4 weeks.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A structured progression that gradually increases the difficulty of anti-extension holds (hollow body, long-lever plank, then dragon-flag variations) is a sound way to build serious trunk strength — overload comes from harder leverage rather than added weight. Training core a few times a week with hard-but-not-to-failure sets fits the evidence for strength gains. Honest caveat: the full dragon-flag is a demanding skill; 4 weeks gets most intermediates to tuck or negative versions, not necessarily the full move.

Sources: Schoenfeld et al., Sports Med 2016 (training frequency); Androulakis-Korakakis et al., Sports Med 2020 (minimum effective dose for strength); 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.