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 · Build muscle

Skinny-gainer full-body mass session

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

Use the research-backed prompt on this page: "I'm a skinny beginner male under 25 trying to build muscle as a hardgainer. I'm eating in a calorie surplus and want one 50-minute full-body gym session focused on size. Give me an exact session: a 6-minute warm-up (5 mi…" 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.

Beginner · Under 25 · ~50 min

One full-body session built to add size when you're eating big and struggling to grow. 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

FocusFull-body

Intensityeasy & conversational

Equipmentbarbell, dumbbells, bike

Best forBuild muscle, beginner

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).

I'm a skinny beginner male under 25 trying to build muscle as a hardgainer. I'm eating in a calorie surplus and want one 50-minute full-body gym session focused on size. Give me an exact session: a 6-minute warm-up (5 min easy bike or row, then 2 light ramp-up sets of the first lift). Then these lifts with sets x reps, rest in seconds, and a target effort: barbell back squat 3x6-8 @ ~2 reps in reserve, 150s rest; barbell bench press 3x6-8 @ ~2 RIR, 150s rest; barbell Romanian deadlift 3x8-10 @ ~2 RIR, 120s rest; seated cable row 3x8-12 @ ~1-2 RIR, 90s rest; dumbbell shoulder press 2x8-12 @ ~1-2 RIR, 90s rest; barbell curl 2x10-15 @ ~1 RIR, 60s rest. Tell me how to pick a starting load, when to add weight (add ~2.5kg when I hit the top of the rep range with good form on all sets), and which lifts to push hardest. Keep total work time around 50 minutes.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Compound lifts taken close to failure (about 1-3 reps in reserve) across roughly 10 hard sets per muscle a week drive hypertrophy; rep ranges from ~6 to ~15 grow muscle similarly when sets are taken near failure. Rest of 2+ minutes on big compounds preserves volume. Muscle gain still requires eating enough — training organizes the surplus, it doesn't replace it.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve); Grgic et al., Sports Med 2018 (rest interval length)

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 →

More weights & related workouts

Weights · PlanHardgainer upper/lower split (8 weeks) BodyweightHardgainer home muscle session MobilityPre-lift mobility for new lifters HIITLow-frequency conditioning for gainers

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.