Weekly Check-In and AI Workout Plan?

My hand recovered! If you read last weeks post you would have seen that I hurt my hand last week and had to take some days back from the gym. Luckily it was nothing serious and just some bruising. I was able to go to the gym 6 days this week, but I did slack a bit on the eating as I got busy with school. I got busy and missed a couple of meals, but that’s just the way it goes sometimes, and not something I’m going to beat myself up about. The best thing you can do is to just get back on track as soon as possible. The weight is at 148 as of this morning.

There has been so much talk about AI recently, that it feels like you just can’t escape hearing about it. Unfortunately, you won’t escape it here either. I have decided to task ChatGPT with creating a workout plan that I will be adhering to just for next week. Specifically, I asked it to “create me an optimal 6-day training split that hits all of the major muscle groups”. I let it have complete autonomy in exercise selection and the type of split it chose to make. I will review how the training went in next weeks blog post. Here are the results of the AI-generated split:

Here’s an example of a 6-day training split that targets all major muscle groups with an emphasis on balanced strength and hypertrophy development:

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

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. Adjust the sets, reps, and weights according to your individual fitness level and goals, and always prioritize proper form and technique to minimize the risk of injury.