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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Weighted pull-up & grip session

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

Use the research-backed prompt on this page: "Write me a 45-minute pulling-strength and grip session for an intermediate climber. Warm-up (8 min): 2 min easy rowing or arm swings, then 2 sets of 8 scapular pull-ups, 10 band pull-aparts, and 1 set of 5 easy bodyweigh…" 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 · ~45 min

Heavy pulls, rows and finger work to make hard moves feel easy. 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~45 min

FormatSets, reps & timed rest

FocusPulling & grip

IntensityRPE 8

Equipmentbarbell, band

Best forGet stronger, 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 45-minute pulling-strength and grip session for an intermediate climber. Warm-up (8 min): 2 min easy rowing or arm swings, then 2 sets of 8 scapular pull-ups, 10 band pull-aparts, and 1 set of 5 easy bodyweight pull-ups. Main work: 1) Weighted pull-ups, 4 sets of 5 reps at RPE 8 (roughly 2-3 reps in reserve), rest 150 sec; 2) Barbell or chest-supported rows, 4 sets of 8 at RPE 8, rest 120 sec; 3) Hangboard or edge hangs (use a 20mm edge or pull-up bar), 5 sets of a 10-second max-effort hang, rest 120 sec — stop a set early if you can't hold the edge with good form; 4) Farmer carries or heavy dead hangs as a finisher, 3 sets, rest 90 sec. Give me cues for each lift, tell me how to pick the starting load, and how to add weight week to week. Note any tendon/pulley safety cues for the finger work and remind me to stop if I feel sharp finger pain.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Heavy, low-rep pulling near (but not to) failure builds maximal strength, which carries over to climbing. Pull strength near failure with adequate rest is well supported; the finger/hangboard portion is the climbing-specific part and rests more on climbing-coaching practice than on the cited resistance-training trials, which were not done on climbers. Heavy finger loading carries real pulley/tendon injury risk, so the conservative volume and stop-on-pain cue matter.

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.

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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.