ChatGPT Finally useful - Writes me a Lifting Program!

[EnhancedFatGrappler]

Had a little bit fun messing around with Perplexity(using the OpenAI LLM), and asked it to write me a workout routine with three working days per week, following DC Training Methods:

Based on the Doggcrapp (DC) Training principles, here's a comprehensive workout plan for you:

Workout Schedule​

• Monday: Workout A1
• Wednesday: Workout B1
• Friday: Workout A2
• Monday: Workout B2
• Wednesday: Workout A3
• Friday: Workout B3

(Repeat this 2-week cycle)

Workout A (Chest, Shoulders, Triceps, Back Width, Back Thickness)​

Workout A1​

1. Incline Bench Press (Chest): 2-4 warm-up sets, 1 working set of 11-15 rest-pause reps
2. Seated Dumbbell Shoulder Press (Shoulders): 2-4 warm-up sets, 1 working set of 11-20 rest-pause reps
3. Close-Grip Bench Press (Triceps): 2-4 warm-up sets, 1 working set of 15-30 rest-pause reps
4. Wide-Grip Pull-ups (Back Width): 2-4 warm-up sets, 1 working set of 11-15 rest-pause reps
5. Barbell Row (Back Thickness): 2-4 warm-up sets, 1-2 straight sets of 6-12 reps

Workout A2​

1. Flat Dumbbell Press (Chest)
2. Standing Barbell Overhead Press (Shoulders)
3. Overhead Triceps Extension (Triceps)
4. Hammer Strength Pulldown (Back Width)
5. Rack Deadlift (Back Thickness)

Workout A3​

1. Weighted Dips (Chest)
2. Upright Row (Shoulders)
3. Dip Machine (Triceps)
4. Narrow-Grip Pulldown (Back Width)
5. T-Bar Row (Back Thickness)

Workout B (Biceps, Forearms, Calves, Hamstrings, Quadriceps)​

Workout B1​

1. Barbell Curl (Biceps): 2-4 warm-up sets, 1 working set of 11-15 rest-pause reps
2. Hammer Curl (Forearms): 2-4 warm-up sets, 1 working set of 10-30 straight reps
3. Standing Calf Raise (Calves): 2-4 warm-up sets, 1-2 sets of 10-20 reps with slow eccentric, stretch hold, and explosive concentric
4. Romanian Deadlift (Hamstrings): 2-4 warm-up sets, 1 working set of 15-30 rest-pause reps
5. Barbell Back Squat (Quadriceps): 2-4 warm-up sets, 1-2 straight sets of 6-12 reps, optional "widow-maker" set of 20-25 reps

Workout B2​

1. Preacher Curl (Biceps)
2. Reverse Curl (Forearms)
3. Seated Calf Raise (Calves)
4. Lying Leg Curl (Hamstrings)
5. Leg Press (Quadriceps)

Workout B3​

1. Incline Dumbbell Curl (Biceps)
2. Wrist Curl (Forearms)
3. Leg Press Calf Raise (Calves)
4. Glute-Ham Raise (Hamstrings)
5. Front Squat (Quadriceps)

Key Principles to Follow​

1. Progressive Overload: Always aim to increase weight or reps compared to your last performance of the same exercise two weeks prior.
2. Rest-Pause Method: For most exercises (except back thickness, quads, calves, and forearms), use the rest-pause technique. After reaching initial failure, rest 15-30 seconds, then continue for more reps. Repeat this 2-3 times per set.
3. Extreme Stretching: After each body part, perform a loaded stretch for 60-90 seconds.
4. Exercise Rotation: If you fail to progress on an exercise after two attempts, replace it with a new exercise for that body part.
5. Warm-up Sets: Perform as many warm-up sets as needed (typically 2-4) before your working set.
6. Logging: Keep detailed records of your performance to ensure progression.
7. Frequency: Each muscle group is trained every 5 days on average.
8. Duration: Follow this routine for 6-8 weeks, then take a 1-2 week "cruise" period with lower volume and intensity before starting the next cycle.

Remember, Doggcrapp Training is extremely intense. Ensure proper nutrition, hydration, and recovery between workouts. Adjust the plan as needed based on your recovery and progress.

 

[EnhancedFatGrappler]

And as a cheeky Follow Up Question: How can I modify this plan to incorporate Dr. Scott Stevenson's Fortitude Training Method, and work out on 4 Days per Week, for a 12 week program?

Here is a 12-week workout plan incorporating Dr. Scott Stevenson's Fortitude Training Method, formatted as a table. This plan includes both loading and muscle round exercises, along with pump sets, as per the principles of Fortitude Training.

Fortitude Training 12-Week Plan​

Week 1-4: Volume Tier I​

Day	Workout	Exercise	Sets	Reps
Day 1	Lower Body Loading + Upper Body Pump	Squats	2-3	6-12
		Leg Press	2-3	6-12
		Calf Raise	2-3	6-12
		Chest Fly (Pump)	2	15-30
		Lat Pulldown (Pump)	2	15-30
		Shoulder Lateral Raise (Pump)	2	15-30
		Bicep Curl (Pump)	1-2	15-30
		Tricep Extension (Pump)	1-2	15-30
Day 2	Upper Body Loading + Lower Body Pump	Bench Press	2-3	6-12
		Bent Over Rows	2-3	6-12
		Shoulder Press	2-3	6-12
		Bicep Curl	1-2	6-12
		Tricep Dips	1-2	6-12
		Leg Extension (Pump)	2	15-30
		Hamstring Curl (Pump)	2	15-30
		Seated Calf Raise (Pump)	2	15-30
Day 3	Lower Body Muscle Rounds	Squats	1-2 MRs	6x4
		Deadlifts	1-2 MRs	6x4
		Calf Raise	1-2 MRs	6x4
Day 4	Upper Body Muscle Rounds	Bench Press	1-2 MRs	6x4
		Pull-Ups	1-2 MRs	6x4
		Shoulder Press	1-2 MRs	6x4
		Bicep Curl	1 MR	6x4
		Tricep Extension	1 MR	6x4

Week 5-8: Volume Tier II​

Day	Workout	Exercise	Sets	Reps
Day 1	Lower Body Loading + Upper Body Pump	Squats	3-4	6-12
		Leg Press	3-4	6-12
		Calf Raise	3-4	6-12
		Chest Fly (Pump)	2-3	15-30
		Lat Pulldown (Pump)	2-3	15-30
		Shoulder Lateral Raise (Pump)	2-3	15-30
		Bicep Curl (Pump)	2	15-30
		Tricep Extension (Pump)	2	15-30
Day 2	Upper Body Loading + Lower Body Pump	Bench Press	3-4	6-12
		Bent Over Rows	3-4	6-12
		Shoulder Press	3-4	6-12
		Bicep Curl	2	6-12
		Tricep Dips	2	6-12
		Leg Extension (Pump)	2-3	15-30
		Hamstring Curl (Pump)	2-3	15-30
		Seated Calf Raise (Pump)	2-3	15-30
Day 3	Lower Body Muscle Rounds	Squats	2-3 MRs	6x4
		Deadlifts	2-3 MRs	6x4
		Calf Raise	2-3 MRs	6x4
Day 4	Upper Body Muscle Rounds	Bench Press	2-3 MRs	6x4
		Pull-Ups	2-3 MRs	6x4
		Shoulder Press	2-3 MRs	6x4
		Bicep Curl	1-2 MRs	6x4
		Tricep Extension	1-2 MRs	6x4

Week 9-12: Volume Tier III​

Day	Workout	Exercise	Sets	Reps
Day 1	Lower Body Loading + Upper Body Pump	Squats	4-5	6-12
		Leg Press	4-5	6-12
		Calf Raise	4-5	6-12
		Chest Fly (Pump)	3-4	15-30
		Lat Pulldown (Pump)	3-4	15-30
		Shoulder Lateral Raise (Pump)	3-4	15-30
		Bicep Curl (Pump)	2-3	15-30
		Tricep Extension (Pump)	2-3	15-30
Day 2	Upper Body Loading + Lower Body Pump	Bench Press	4-5	6-12
		Bent Over Rows	4-5	6-12
		Shoulder Press	4-5	6-12
		Bicep Curl	2-3	6-12
		Tricep Dips	2-3	6-12
		Leg Extension (Pump)	3-4	15-30
		Hamstring Curl (Pump)	3-4	15-30
		Seated Calf Raise (Pump)	3-4	15-30
Day 3	Lower Body Muscle Rounds	Squats	3-4 MRs	6x4
		Deadlifts	3-4 MRs	6x4
		Calf Raise	3-4 MRs	6x4
Day 4	Upper Body Muscle Rounds	Bench Press	3-4 MRs	6x4
		Pull-Ups	3-4 MRs	6x4
		Shoulder Press	3-4 MRs	6x4
		Bicep Curl	2-3 MRs	6x4
		Tricep Extension	2-3 MRs	6x4

Notes:​

• Loading Sets: Heavy sets of 6-12 reps.
• Pump Sets: Continuous, metabolically demanding high rep (15-30 reps).
• Muscle Rounds: 6 sets of 4 reps with brief rest intervals, one failure point.
• Rest Intervals: 1-2 minutes between loading sets, 10 seconds between muscle round mini-sets.

This plan ensures progressive overload, variety in training stimuli, and adequate recovery, following the principles of both Doggcrapp and Fortitude Training. Adjust volume and intensity based on individual recovery and progress.

 

[gauge22-v2]

Nice, will it dump into an excel template? I have not used AI much except for conjuring up business policies.

 

[EnhancedFatGrappler]

It can't do that yet, but there are ways to export it to Google Docs, and then save it as an xml, but it is not just a one click solution, requires a bit tinkering and running some scripts/extensions.

Give it a few more months, and it should be able to do it, those AIs are developing at a breakneck speed.

Edit. But just copy pasting the tables into excel should give a good result, just might need some little additional formatting to clean it up, but it works okay for smaller tables like this.

 

[johnjuanb1]

AI is really getting good.
I’d drop the standing barbell presses.
I can feel my spine snapping just reading that.

 

[UnholyAlliance]

AI is really getting good.
I’d drop the standing barbell presses.
I can feel my spine snapping just reading that.

Now will AI write a good program for bb prep? That remains to be seen, but as time goes on AI be learning new information to its knowledge base so it will get better in time.

 

[UnholyAlliance]

Nice, will it dump into an excel template? I have not used AI much except for conjuring up business policies.

Eventually once AI has the ability to export its responses to various formats such as Word doc, Excel spreadsheets or even as a PDF then AI may become useful to business world. Would be nice to prompt AI to save its response in the format you want such as "Save this as Excel".

 

[d4ve]

I am a software developer. It can be cool / fun to track progress in some way with software.

I cannot imagine having a piece of software “write” my training. IDGAF how “optimal” the program is. There has to be some soul, something intangible to this endeavor or it’s hardly worth doing.

/rant
/negativity

 

[BLKGUY2006]

This AI is cool but scary to me. Neat that it will make a work out for ya. I still watch John Meadows vids

 

[3BILLS]

Bb curls before deadlifts and squats

 

[st114]

Bb curls before deadlifts and squats

I’ve seen that before in DC training, Jordan Peters and James Hollingshead do it too. Biceps first on leg day. Usually too fatigued to hit them properly on Pull days

 

[EnhancedFatGrappler]

Bb curls before deadlifts and squats

That's actually quite spot on for DC, he wants it before the big leg movement... because after a rest pause set of squats, there is no way you got anything left in the tank

 

[EnhancedFatGrappler]

This AI is cool but scary to me. Neat that it will make a work out for ya. I still watch John Meadows vids

No Ai can replace John. I wouldn't run this workouts I posted, they are not quite thought out - like you said, they lack the soul.

(I also still watching John. I still miss the man, he was mentor to me, even though we never met in person. He was the Big Uncle we all wish we had.)

 

[BLKGUY2006]

yes he was. Such a great guy and father. Would love to have met him.

 

[3BILLS]

I’ve seen that before in DC training, Jordan Peters and James Hollingshead do it too. Biceps first on leg day. Usually too fatigued to hit them properly on Pull days

That's actually quite spot on for DC, he wants it before the big leg movement... because after a rest pause set of squats, there is no way you got anything left in the tank

Yup fair enough. Just trying to rage against the machine thats all

 

[juggy38]

I think that’s really cool you did that.

I’ve messed around trying to do like “build me a diet with 45/30/25 macros and 3,200 calories.

It spits out 5 meals….but the macros and calories don’t line up

 

[Papabigbiceps]

This is really interesting. How'd you get it to do this, or was it as simple as "Come up with good weekly workout routine that will build muscle?" I'm curious what you asked it and how you got it to do this. I've seen fullbody routines like this before, but figured it would split bodyparts into their own days. Typical Chest/Back/Legs/Shoulders/Arms style.

 

[Shelby]

Just a quick glance but seems overly generic / simplistic. I suppose that's how most AI is right now, and will improve over time. But if you lack the experience / knowledge to know that it's
overly generic / simplistic, you'll think it's "correct", when it's not.

(Granted, I'm a "getting old and perhaps cranky" kilo member.)

Dante (Doggcrapp) was my first online coach, back around 2001, so my memory isn't exactly stellar on this, but some things that stand out:

It says rest pause is hitting failure, then again 2-3 times. Like it's optional? It's just 2 more times, Dante was pretty adamant about this, 3 being too much to recover from, and potentially unsafe.

Standing overhead barbell press for a rest pause set of 11-15 reps? Hmmm..... ok. Good luck rest pausing that. Sounds safe.

I don't remember rest pausing any stiff-leg deadlift movements (Romanians are listed above) - he has a special method for those (unless this has changed over time)

And this is just so extremely generic as to almost not be helpful:

1. Barbell Back Squat (Quadriceps): 2-4 warm-up sets, 1-2 straight sets of 6-12 reps, optional "widow-maker" set of 20-25 reps

 

[Fattyone]

I’ve used the free version for a couple things but have lost faith in it. I had to correct its own math a couple times, simple math and I’ve lost faith.

AI may be cutting edge and capable of some serious stuff, but the version they let me play with for free is dumb.

 

[danieltx]

I’ve used the free version for a couple things but have lost faith in it. I had to correct its own math a couple times, simple math and I’ve lost faith.

AI may be cutting edge and capable of some serious stuff, but the version they let me play with for free is dumb.

AI is absolutely not cutting edge.

With how AI is trained today it's designed to produce mediocrity. Training consists of it evaluating content and seeing what the most common associations are - ex. word X almost always comes after word Y.

I know AI impresses some laypersons but my industry has used GPT technology since 2017 and it's not nearly as advanced as most believe.