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One lifter typed out a four-day workout split and asked Grok to total the weekly sets for each muscle group, then had Claude turn the numbers into a bar chart. Grok then redesigned the plan for equal volume across muscle groups, and they checked the result by hand, suggesting it could help newer coaches review plans.
Here is my weekly training split: [PASTE EACH DAY'S EXERCISES WITH SETS AND REPS]. Make a table of total weekly sets per muscle group (count compound lifts for each main muscle they work, and tell me how you counted). Point out which groups get too much or too little, then suggest a revised split with roughly balanced volume, keeping [EXERCISES I WANT TO KEEP] and the same number of training days.
Replace the [PLACEHOLDERS] with your own details before you send it.
How to try it
- Paste your current split and ask for a table of weekly sets per muscle group.
- Ask for a bar chart (in the same chat or another tool) to see the imbalance at a glance.
- Check the totals yourself, and ask a qualified coach if you have injuries or are new to training.
More health & fitness use cases
Build a strength routine around your own kit with Gemini
A Consumer Reports writer gave Gemini his goals, how many days a week he could train and the equipment in his home gym, and it built him a four-day upper- and lower-body lifting plan around basic compound lifts. He used Claude alongside it to double-check the numbers and his progress.
Before you write anything, ask me 5 to 10 questions about my goals, experience and schedule. Then design a [NUMBER]-day-a-week strength routine for me using only this equipment: [LIST YOUR KIT]. My main goal is [GOAL]. Keep it to simple, well-known exercises, show sets and reps, and explain how to add a little weight or a few reps each week.
Find the gaps in your workout routine with ChatGPT
On Hacker News, one user asked ChatGPT which muscles each of their exercises worked, put the answer into a spreadsheet to see the overlap, then asked which muscle groups they were missing and what exercises would cover them.
Here's my current workout routine: [LIST EXERCISES, SETS AND REPS]. Make a table showing the primary and secondary muscles each exercise works. Then tell me which major muscle groups I'm neglecting and suggest [NUMBER] exercises I could add, suitable for [EQUIPMENT I HAVE] and [MY LEVEL].
Fit five-minute workouts between meetings with ChatGPT
Suddenly spending 12 to 14 hours a day in a small office, one LinkedIn user asked ChatGPT for a tiny routine of two exercises, three sets each, using just a floor mat and dumbbells, to fit into the five minutes between meetings. He paired it with a tick-box checklist and says that after about two and a half weeks it feels really good.
I'm stuck at my desk most of the day and have about [MINUTES] minutes between meetings. Using only [EQUIPMENT, E.G. A FLOOR MAT AND A PAIR OF DUMBBELLS], give me a mini routine of [NUMBER] exercises with sets and reps that's enough to feel it but not enough to get sweaty. I'm a [BEGINNER / FAIRLY ACTIVE]. Explain good form for each one in a sentence.
Reference: X @Fittrwithkj