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.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: Intermediate-to-advanced, chase a bigger squat, bench and deadlift. It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.

Home › Workout library › Top single + back-off squats

Weights · Get stronger

Top single + back-off squats

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

Use the research-backed prompt on this page: "Write me a 60-minute heavy back-squat session for an advanced lifter (squat 1RM ~180 kg / 400 lb, scale to mine). Structure: Warm-up (10 min): 5 min easy bike or row; then 10 bodyweight squats, 10 walking lunges, 10 leg…" 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.

Advanced · 25–39 · ~60 min

Build a heavy squat single, then bank volume with percentage back-off sets. 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~60 min

FormatSets, reps & timed rest

FocusSquat

IntensityRPE 8

Equipmentbike

Best forGet stronger, advanced

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 60-minute heavy back-squat session for an advanced lifter (squat 1RM ~180 kg / 400 lb, scale to mine). Structure: Warm-up (10 min): 5 min easy bike or row; then 10 bodyweight squats, 10 walking lunges, 10 leg swings each side, plus empty-bar squats. Bar warm-up ramp (treat as warm-up, not working sets): bar x8, then 5 reps at ~40%, 3 at ~55%, 2 at ~70%, 1 at ~80%, 1 at ~88%, rest 90-120s between. Main work: 1) Back squat, work up to ONE top single at RPE 8-9 (~90-93% 1RM), leaving 1-2 reps in reserve. Rest as needed (3-5 min). 2) Back-off sets: 4 sets of 3 reps at 80% of today's top single, rest 180s. 3) Pause squat (2-sec pause in the hole): 3 sets of 3 at ~65%, rest 150s. Accessory: Romanian deadlift 3x8 at RPE 7, rest 90s. Give me a fill-in table for my actual loads in kg and lb, and one cue for staying tight out of the hole. Keep total time near 60 minutes.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A heavy top single trains maximal force and skill, while back-off sets at a percentage add the harder-set volume that drives strength and size gains; loads at or above ~80% 1RM are well suited to building strength. Stopping a couple reps shy of failure on back-offs preserves recoverability without sacrificing much adaptation. Long (3-min) rests between heavy sets help maintain load and performance.

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)

Who this workout is for

Built with one person in mind: Intermediate-to-advanced, chase a bigger squat, bench and deadlift.

You’re an advanced-level trainer and you want to get measurably stronger.
You have access to the kit it calls for: bike.
You want a single, repeatable strength workout you can drop into your week.

Who should adapt or skip it

It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.
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:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
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

WeightsPaused bench + triceps strength WeightsHeavy pulls + posterior chain MobilityPre-lift mobility for the big three Weights · Plan8-week squat-bench-deadlift peak

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.