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: Climber building grip, pulling strength, core and antagonist balance. 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.

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Weighted pull-up & grip session

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

Use the research-backed prompt on this page: "Write me a 45-minute pulling-strength and grip session for an intermediate climber. Warm-up (8 min): 2 min easy rowing or arm swings, then 2 sets of 8 scapular pull-ups, 10 band pull-aparts, and 1 set of 5 easy bodyweigh…" 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 · ~45 min

Heavy pulls, rows and finger work to make hard moves feel easy. 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~45 min

FormatSets, reps & timed rest

FocusPulling & grip

IntensityRPE 8

Equipmentbarbell, band

Best forGet stronger, 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 45-minute pulling-strength and grip session for an intermediate climber. Warm-up (8 min): 2 min easy rowing or arm swings, then 2 sets of 8 scapular pull-ups, 10 band pull-aparts, and 1 set of 5 easy bodyweight pull-ups. Main work: 1) Weighted pull-ups, 4 sets of 5 reps at RPE 8 (roughly 2-3 reps in reserve), rest 150 sec; 2) Barbell or chest-supported rows, 4 sets of 8 at RPE 8, rest 120 sec; 3) Hangboard or edge hangs (use a 20mm edge or pull-up bar), 5 sets of a 10-second max-effort hang, rest 120 sec, stop a set early if you can't hold the edge with good form; 4) Farmer carries or heavy dead hangs as a finisher, 3 sets, rest 90 sec. Give me cues for each lift, tell me how to pick the starting load, and how to add weight week to week. Note any tendon/pulley safety cues for the finger work and remind me to stop if I feel sharp finger pain.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Heavy, low-rep pulling near (but not to) failure builds maximal strength, which carries over to climbing. Pull strength near failure with adequate rest is well supported; the finger/hangboard portion is the climbing-specific part and rests more on climbing-coaching practice than on the cited resistance-training trials, which were not done on climbers. Heavy finger loading carries real pulley/tendon injury risk, so the conservative volume and stop-on-pain cue matter.

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: Climber building grip, pulling strength, core and antagonist balance.

You’re an intermediate-level trainer and you want to get measurably stronger.
You have access to the kit it calls for: barbell, band.
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

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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.