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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Upper-body hypertrophy

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

Use the research-backed prompt on this page: "Write me a 50-minute upper-body hypertrophy workout to build muscle. Cover a horizontal press (bench or incline dumbbell), a vertical press (overhead), a horizontal pull (row) and a vertical pull (pull-up or pulldown), t…" 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 · ~50 min

Press, pull and direct arm work in the 6–15 rep range — the core of a bigger upper body. 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

FocusUpper body

Intensity65 to 80% of my max · 1 to 3 reps short of failure

Equipmentdumbbells

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 50-minute upper-body hypertrophy workout to build muscle. Cover a horizontal press (bench or incline dumbbell), a vertical press (overhead), a horizontal pull (row) and a vertical pull (pull-up or pulldown), then add direct shoulder and arm work. Give each 3 to 4 sets of 6 to 15 reps at about 65 to 80% of my max, stopping 1 to 3 reps short of failure, 90 to 120 seconds rest. List every exercise with its sets, reps, rest in seconds and a load or RPE, and tell me to progress over time.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Muscle grows from moderate loads (about 65–80% of max) for 6–15 reps taken within a few reps of failure, accumulating roughly 10–20 hard sets per muscle per week and training each muscle about twice weekly.

Sources: Schoenfeld et al., Sports 2021 (load & reps); Schoenfeld et al., J Sports Sci 2017 (weekly volume); Refalo et al., Sports Med 2023 (effort / reps-in-reserve)

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

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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.