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 plan for, and who should adapt or skip it?

Built with one person in mind: Train regularly, targeted work to grow and shape the glutes. 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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Progressive glute-growth plan (6 weeks)

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

Use the research-backed prompt on this page: "Write me a 6-week progressive glute-growth plan, 3 sessions per week, for an intermediate woman training in a gym. Each session is 45-50 min. Build it around three pillars: a heavy hip-thrust/bridge movement, a hip hinge…" 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

A 6-week build mixing hip thrusts, hinges and abduction with planned load progression. 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

FormatSets, reps & timed rest

Focus6 weeks

IntensityRPE 7

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 6-week progressive glute-growth plan, 3 sessions per week, for an intermediate woman training in a gym. Each session is 45-50 min. Build it around three pillars: a heavy hip-thrust/bridge movement, a hip hinge (Romanian deadlift or good-morning), and a hip-abduction movement, plus one lunge or split-squat variation. For each week give me the exercises, sets, reps, target RPE (reps in reserve), and rest in seconds. Progress over the 6 weeks: weeks 1-2 establish form at RPE 7-8 in the 8-12 rep range, weeks 3-4 add load or reps toward RPE 8-9, weeks 5-6 push the heaviest sets to RPE 9 with one back-off set; include a lighter deload-style week 6 second half if I'm beating up. Keep weekly hard sets per muscle in the ~10-16 range. Include a 5-min warm-up each session and tell me exactly how to know when to add weight. Note one cue per lift to keep load on the glutes.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Building the glutes comes down to training them hard across a few sessions a week, with enough weekly hard sets (roughly 10+ per muscle) and gradually increasing load or reps while keeping sets near failure. Spreading work over 2-3 sessions a week and combining thrusts, hinges and abduction covers the glutes through different ranges. Progress is real but gradual, expect steady strength gains over six weeks, with visible size change taking longer and depending on overall nutrition.

Sources: Schoenfeld et al., J Sports Sci 2017 (weekly volume); Schoenfeld et al., Sports Med 2016 (training frequency); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

Who this plan is for

Built with one person in mind: Train regularly, targeted work to grow and shape the glutes.

You’re an intermediate-level trainer and you want to build visible muscle.
You have access to the kit it calls for: minimal.
You want a structured, progressing plan rather than a one-off session.

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

This is a multi-week plan that progresses as you go, the AI builds the later weeks harder. Here’s the rhythm of the opening fortnight, at about 3 sessions a week:

	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 →

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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.