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 plan for, and who should adapt or skip it?

Built with one person in mind: 30s, a few years in, a bigger, leaner physique. 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 › Upper/lower tension build (6 weeks)

Weights · Plan · Build muscle

Upper/lower tension build (6 weeks)

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

Use the research-backed prompt on this page: "Write me a 6-week upper/lower hypertrophy program, 4 days a week (Upper A / Lower A / Upper B / Lower B), for an intermediate lifter. Focus on mechanical tension: controlled 2-3s eccentrics, full range of motion, and tak…" 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.

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

A 4-day upper/lower split built around controlled mechanical tension and progressive overload. 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

DurationMulti-week plan · 4 days a week

FormatSets, reps & timed rest

FocusUpper/lower split

Intensityeasy & conversational

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 6-week upper/lower hypertrophy program, 4 days a week (Upper A / Lower A / Upper B / Lower B), for an intermediate lifter. Focus on mechanical tension: controlled 2-3s eccentrics, full range of motion, and taking most working sets to 1-3 reps in reserve (RIR). Per muscle group I want roughly 12-18 hard sets per week. For every exercise give: sets x reps, rest in seconds, and a target RIR or RPE. Use mostly 6-12 reps for compounds and 10-15 for isolations. Include compound anchors (squat or leg press, Romanian deadlift, bench press, overhead press, rows, pulldowns/pull-ups) plus targeted isolation work (curls, triceps, lateral raises, leg curls, calves). Start each session with a warm-up: 5 min easy cardio, then 2-3 ramp-up sets on the first compound building to my working load. Rest ~2-3 min on heavy compounds and ~60-90s on isolations. Give me a simple progression rule: when I hit the top of the rep range at my target RIR on all sets, add load next session. Build in a lighter deload in week 6 (reduce sets ~40%, keep weight). Lay it out as a weekly table I can follow.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

This reflects mainstream hypertrophy evidence: roughly 10+ hard sets per muscle per week tends to grow more muscle than less, gains happen across a wide 6-15+ rep range as long as sets are taken close to failure, and training each muscle ~2x/week (which an upper/lower split delivers) is a sensible default. 'Mechanical tension' here means controlled, full-range, near-failure work and progressive overload - the practical levers - not a separate magic technique. Longer rest on compounds supports your working volume.

Sources: Schoenfeld et al., J Sports Sci 2017 (weekly volume); Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

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 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

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:

	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 →

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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.