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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Weights · Plan · Build muscle

Push/Pull/Legs plan (6 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 6-week push/pull/legs hypertrophy plan, training 6 days a week (push, pull, legs, repeated). Work mostly in the 6 to 15 rep range, 1 to 3 reps from failure, adding a little volume over the weeks with a lighter…" 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 · 6 days a week

A 6-day PPL split that accumulates volume across six weeks. 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 · 6 days a week

FormatSets, reps & timed rest

Focus6 weeks

Intensity1 to 3 reps from failure

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).

Build me a 6-week push/pull/legs hypertrophy plan, training 6 days a week (push, pull, legs, repeated). Work mostly in the 6 to 15 rep range, 1 to 3 reps from failure, adding a little volume over the weeks with a lighter deload at the end. For each training day list the exercises with sets, reps, rest in seconds and a load or RPE. Include any rest day.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A push/pull/legs split trains each muscle about twice a week across six days, letting you accumulate the weekly hard sets (roughly 10–20 per muscle) that drive growth. Add volume across the block, then deload to recover.

Sources: Schoenfeld et al., J Sports Sci 2017 (weekly volume); Schoenfeld et al., Sports Med 2016 (frequency); Schoenfeld et al., Sports 2021 (load & reps)

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.