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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Progressive strength plan (4 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 4-week strength plan for an experienced lifter, training 3 to 4 days a week around the squat, deadlift, bench press and overhead press. Use low reps (sets of 3 to 5) at heavy loads (about 80 to 90% of my max),…" 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.

Advanced · 40–54 · 4-week plan · 3 to 4 days a week

Four weeks of heavy lifting that ramps up, then deloads. 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

Duration4-week plan · 3 to 4 days a week

FormatSets, reps & timed rest

Focus4 weeks

Intensity80 to 90% of my max

EquipmentMinimal

Best forGet stronger, advanced

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 strength plan for an experienced lifter, training 3 to 4 days a week around the squat, deadlift, bench press and overhead press. Use low reps (sets of 3 to 5) at heavy loads (about 80 to 90% of my max), with the weight rising across weeks 1 to 3 and a lighter deload in week 4. Add a couple of accessory lifts per day. For each training day list the main lift with sets, reps, rest in seconds and a percentage of 1RM, plus the accessories. Include the rest days.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Maximal strength is built with heavy, low-rep work on the main lifts, progressed across a few weeks and then deloaded to recover — the periodized progression model the ACSM recommends for advanced lifters.

Sources: Ratamess et al., ACSM Position Stand 2009 (progression, advanced)

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.