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Hypertrophy plan (6 weeks)

Intermediate · 25–39 · 6-week plan · 4 days a week

An upper/lower split that builds training volume across six weeks. 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

Duration6-week plan · 4 days a week
FormatSets, reps & timed rest
Focus6 weeks
Intensity1 to 3 reps from failure
EquipmentMinimal
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).

Build me a 6-week hypertrophy training plan, 4 days a week, as an upper/lower split (upper, lower, upper, lower). Work mostly in the 6 to 15 rep range, 1 to 3 reps from failure, and gradually add a little volume (an extra set or two on the key lifts) over the weeks, with a lighter deload in the final week. For each training day list the exercises with sets, reps, rest in seconds and a load or RPE. Include the rest days.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Muscle growth tracks weekly hard sets per muscle (roughly 10–20), trained about twice a week in the 6–15 rep range close to failure. Gradually adding volume across a block, then deloading, drives steady progress.

Sources: Schoenfeld et al., J Sports Sci 2017 (weekly volume); Schoenfeld et al., Sports 2021 (load & reps); Schoenfeld et al., Sports Med 2016 (frequency)

Who this plan is for

Built with one person in mind: 30s, a few years in, a bigger, leaner physique.

  • You’re an intermediate-level trainer and you want to build visible muscle.
  • You have access to the kit it calls for: minimal.
  • You want a structured, progressing plan rather than a one-off session.

Who should adapt or skip it

  • It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
  • As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

This is a multi-week plan that progresses as you go, the AI builds the later weeks harder. Here’s the rhythm of the opening fortnight, at about 4 sessions a week:

MonTueWedThuFriSatSun
Week 1●●·●·●·
Week 2●●·●·●·

● This session· Rest, a walk, or light mobility

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

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.