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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Top single + back-off squats

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

Use the research-backed prompt on this page: "Write me a 60-minute heavy back-squat session for an advanced lifter (squat 1RM ~180 kg / 400 lb — scale to mine). Structure: Warm-up (10 min): 5 min easy bike or row; then 10 bodyweight squats, 10 walking lunges, 10 le…" 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 · 25–39 · ~60 min

Build a heavy squat single, then bank volume with percentage back-off sets. 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~60 min

FormatSets, reps & timed rest

FocusSquat

IntensityRPE 8

Equipmentbike

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).

Write me a 60-minute heavy back-squat session for an advanced lifter (squat 1RM ~180 kg / 400 lb — scale to mine). Structure: Warm-up (10 min): 5 min easy bike or row; then 10 bodyweight squats, 10 walking lunges, 10 leg swings each side, plus empty-bar squats. Bar warm-up ramp (treat as warm-up, not working sets): bar x8, then 5 reps at ~40%, 3 at ~55%, 2 at ~70%, 1 at ~80%, 1 at ~88%, rest 90-120s between. Main work: 1) Back squat, work up to ONE top single at RPE 8-9 (~90-93% 1RM), leaving 1-2 reps in reserve. Rest as needed (3-5 min). 2) Back-off sets: 4 sets of 3 reps at 80% of today's top single, rest 180s. 3) Pause squat (2-sec pause in the hole): 3 sets of 3 at ~65%, rest 150s. Accessory: Romanian deadlift 3x8 at RPE 7, rest 90s. Give me a fill-in table for my actual loads in kg and lb, and one cue for staying tight out of the hole. Keep total time near 60 minutes.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A heavy top single trains maximal force and skill, while back-off sets at a percentage add the harder-set volume that drives strength and size gains; loads at or above ~80% 1RM are well suited to building strength. Stopping a couple reps shy of failure on back-offs preserves recoverability without sacrificing much adaptation. Long (3-min) rests between heavy sets help maintain load and performance.

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 →

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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.