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Lower-body hypertrophy

Intermediate · 25–39 · ~50 min

Squat and hinge anchors plus accessories to build the legs. 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
FocusLower body
Intensity1 to 3 reps in reserve
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).

Write me a 50-minute lower-body hypertrophy workout. Anchor it with a squat and a hip hinge (Romanian deadlift or deadlift), then add leg press, a split squat or lunge, a leg curl and calf work. Use 3 to 4 sets of 6 to 15 reps (a little heavier, 5 to 8 reps, is fine on the main lifts), 1 to 3 reps in reserve, 90 to 180 seconds rest. Include a warm-up. List every exercise with its sets, reps, rest in seconds and a load or RPE.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Train legs across the 6–15 rep range with the main lifts close to failure, about twice a week, and progress the load. Some heavier low-rep work on squats and deadlifts adds strength that carries back into your hypertrophy sets.

Sources: Ratamess et al., ACSM Position Stand 2009 (progression); Schoenfeld et al., Sports Med 2016 (2× / week frequency)

Who this workout 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 single, repeatable strength workout you can drop into your week.

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

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

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

WeightsUpper-body hypertrophy WeightsArms & shoulders pump Weights · PlanHypertrophy plan (6 weeks) BodyweightTravel hypertrophy

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.