Weekly Check In & AI Generated Workout Review

This week the eating went well, and the weight is still going up, we were at 149 this morning. So close to 150! If you saw last weeks post you would have seen that my workout plan for this week was entirely made by ChatGPT. I asked chat to “create me an optimal 6-day training split that hits all of the major muscle groups”. This was the split it made me:

Day 1: Upper Body Push

  • Bench Press (4 sets x 6-8 reps)
  • Overhead Press (4 sets x 6-8 reps)
  • Incline Dumbbell Press (3 sets x 8-10 reps)
  • Dumbbell Shoulder Press (3 sets x 8-10 reps)
  • Triceps Dips (3 sets x 8-10 reps)
  • Triceps Pushdowns (3 sets x 10-12 reps)

Day 2: Lower Body Push

  • Squats (4 sets x 6-8 reps)
  • Romanian Deadlifts (4 sets x 6-8 reps)
  • Leg Press (3 sets x 8-10 reps)
  • Walking Lunges (3 sets x 10-12 reps per leg)
  • Leg Extensions (3 sets x 10-12 reps)
  • Standing Calf Raises (4 sets x 10-12 reps)

Day 3: Rest or Active Recovery

Day 4: Upper Body Pull

  • Pull-Ups or Lat Pulldowns (4 sets x 6-8 reps)
  • Barbell Rows (4 sets x 6-8 reps)
  • Seated Cable Rows (3 sets x 8-10 reps)
  • Dumbbell Rows (3 sets x 8-10 reps)
  • Face Pulls (3 sets x 10-12 reps)
  • Biceps Curl Variation (e.g., Barbell Curls, Hammer Curls) (3 sets x 10-12 reps)

Day 5: Lower Body Pull

  • Deadlifts (4 sets x 6-8 reps)
  • Romanian Deadlifts (4 sets x 6-8 reps)
  • Glute Bridges (3 sets x 8-10 reps)
  • Single-Leg Romanian Deadlifts (3 sets x 8-10 reps per leg)
  • Leg Curls (3 sets x 10-12 reps)
  • Seated Calf Raises (4 sets x 10-12 reps)

Day 6: Full Body or Active Recovery

  • Squats (3 sets x 8-10 reps)
  • Bench Press (3 sets x 8-10 reps)
  • Pull-Ups or Lat Pulldowns (3 sets x 8-10 reps)
  • Overhead Press (3 sets x 8-10 reps)
  • Romanian Deadlifts (3 sets x 8-10 reps)
  • Planks (3 sets, hold for 30-60 seconds)

Day 7: Rest or Active Recovery

My Thoughts

This was an interesting experience, I had never done a training split like this before. For most of the time that I have been working out I have almost always done some variation of a basic push-pull-legs routine. This split is similar in that it starts like that, but it also separates the leg days into push and pull, and it adds a full-body day at the end. Chats’ rationale for this plan was that: “This training split ensures that each major muscle group is targeted with adequate volume and intensity while allowing for sufficient rest and recovery between sessions. Additionally, incorporating a mix of compound and isolation exercises helps to promote balanced muscle development and overall strength gains”. I usually don’t do as many compound movements when I workout, but this plan was entirely compound movements. For anyone unfamiliar with the term, a compound movement is a movement that involves multiple muscles all working together to perform a motion. These are more beneficial for overall strength. I typically focus on isolation movements to target hypertrophy. Overall I thought this week of workouts was quite fun. I love trying new exercises in the gym and the different sensations you feel. I was definitely a lot more exhausted at the end of these workouts than I usually am. I don’t think I will switch to this split, as I still do prefer the one I made for myself but it was a fun learning experience.