I asked the AI to make my next push-pull-leg split routine. This is what it come up with. What do you think?

[armour1984]

Day 1: Push (Shoulders, Chest, Triceps)

1. Warm-up: 5-10 minutes of cardiovascular exercise
2. Compound Exercise (Heavy): Seated Dumbbell Shoulder Press - 4 sets x 4-6 reps (using heavy weights with maximum effort)
3. Intensity Technique: Rest-pause Sets - Arnold Press - 3 sets x Max reps (performing as many reps as possible, resting briefly, and then performing more reps)
4. Isolation Exercise: Lateral Raises - 3 sets x 10-12 reps (using moderate weights with controlled form)
5. Superset: Close Grip Bench Press - 3 sets x 10-12 reps + Cable Rope Pushdowns - 3 sets x 10-12 reps (alternating between close grip bench press and cable rope pushdowns with no rest in between)
6. Finisher: Dumbbell Front Raises - 2 sets x Max reps (using moderate weights with controlled form)
7. Cool-down: 5-10 minutes of light cardiovascular exercise and stretching

Day 2: Pull (Back, Biceps)

1. Warm-up: 5-10 minutes of cardiovascular exercise
2. Compound Exercise (Heavy): Pull-ups - 4 sets x 4-6 reps (using bodyweight or added weight with maximum effort)
3. Intensity Technique: Drop Sets - Barbell Rows - 3 sets x 8-10 reps (starting with a heavy weight and decreasing the weight with each set, without resting)
4. Isolation Exercise: Hammer Curls - 3 sets x 10-12 reps (using moderate weights with controlled form)
5. Superset: Preacher Curls - 3 sets x 10-12 reps + Cable Face Pulls - 3 sets x 10-12 reps (alternating between preacher curls and cable face pulls with no rest in between)
6. Finisher: Wide Grip Pull-ups - 2 sets x Max reps (using bodyweight or added weight with controlled form)
7. Cool-down: 5-10 minutes of light cardiovascular exercise and stretching

Day 3: Legs (Quads, Hamstrings, Calves)

1. Warm-up: 5-10 minutes of cardiovascular exercise
2. Compound Exercise (Heavy): Squats - 4 sets x 4-6 reps (using heavy weights with maximum effort)
3. Intensity Technique: Supersets - Leg Press + Leg Extensions - 3 sets x 8-10 reps (alternating between leg press and leg extensions with no rest in between)
4. Isolation Exercise: Romanian Deadlifts - 3 sets x 10-12 reps (using moderate weights with controlled form)
5. Superset: Standing Calf Raises - 3 sets x 10-12 reps + Leg Curls - 3 sets x 10-12 reps (alternating between standing calf raises and leg curls with no rest in between)
6. Finisher: Walking Lunges - 2 sets x Max reps (using bodyweight or dumbbells with controlled form)
7. Cool-down: 5-10 minutes of light cardiovascular exercise and stretching

Day 4: Rest day or Active Recovery (e.g., light cardiovascular exercise, stretching, yoga)

Day 5: Push (Shoulders, Chest, Triceps)

1. Warm-up: 5-10 minutes of cardiovascular exercise
2. Compound Exercise (Heavy): Barbell Shoulder Press - 4 sets x 4-6 reps (using heavy weights with maximum effort)
3. Intensity Technique: Rest-pause Sets - Incline Dumbbell Bench Press - 3 sets x Max reps (performing as many reps as possible, resting briefly, and then performing more reps)
4. Isolation Exercise: Cable Lateral Raises - 3 sets x 10-12 reps (using moderate weights with controlled form)
5. Superset: Dips - 3 sets x 10-12 reps + Skull Crushers - 3 sets x 10-12 reps (alternating between dips and skull crushers with no rest in between)
6. Finisher: Cable Rope Rear Delt Flyes - 2 sets x Max reps (using moderate weights with controlled form)
7. Cool-down: 5-10 minutes of light cardiovascular exercise and stretching

Day 6: Pull (Back, Biceps)

1. Warm-up: 5-10 minutes of cardiovascular exercise
2. Compound Exercise (Heavy): Deadlifts - 4 sets x 4-6 reps (using heavy weights with maximum effort)
3. Intensity Technique: Drop Sets - Pull-downs - 3 sets x 8-10 reps (starting with a heavy weight and decreasing the weight with each set, without resting)
4. Isolation Exercise: Concentration Curls - 3 sets x 10-12 reps (using moderate weights with controlled form)
5. Superset: Hammer Strength Rows - 3 sets x 10-12 reps + Cable Bicep Curls - 3 sets x 10-12 reps (alternating between Hammer Strength rows and cable bicep curls with no rest in between)
6. Finisher: Chin-ups - 2 sets x Max reps (using bodyweight or added weight with controlled form)
7. Cool-down: 5-10 minutes of light cardiovascular exercise and stretching

Day 7: Legs (Quads, Hamstrings, Calves)

1. Warm-up: 5-10 minutes of cardiovascular exercise
2. Compound Exercise (Heavy): Front Squats - 4 sets x 4-6 reps (using heavy weights with maximum effort)
3. Intensity Technique: Supersets - Hack Squats + Leg Extensions - 3 sets x 8-10 reps (alternating between hack squats and leg extensions with no rest in between)
4. Isolation Exercise: Glute Bridges - 3 sets x 10-12 reps (using moderate weights with controlled form)
5. Superset: Seated Calf Raises - 3 sets x 10-12 reps + Hamstring Curls - 3 sets x 10-12 reps (alternating between seated calf raises and hamstring curls with no rest in between)
6. Finisher: Bulgarian Split Squats - 2 sets x Max reps (using bodyweight or dumbbells with controlled form)
7. Cool-down: 5-10 minutes of light cardiovascular exercise and stretching

 

[dawn16]

@armour1984 Yeh fuck chest

 

[tenderloin]

@dawn16 Bahaha that's what I noticed. A program for people who don't need to grow their chest

 

[armour1984]

@dawn16 Yeah, I've also asked to prioritize delts and arms...

 

[stlwalker]

@armour1984 The barbell rows and pullups seems kinda fatiguing. Hack sqauts plus leg extension as well and you all all of the rest pause plus superset in one session is gonna be tough
Overall its okay would trim down some volume and add in straight sets instead of too much intensity approach

 

[armour1984]

@stlwalker intensity was in my prompt... didn't want to see the same routine you find allover the internet, I wanted it to come up with something different

 

[stlwalker]

@armour1984 I see ! Well then overall its pretty decent
Would do chest before shoulders and on second back day would do arms before back as to arm specalise a bit but im just nitpicking here

 

[stlwalker]

And holy shit no abs

 

[armour1984]

@stlwalker Fuck didn't notice that. I'm gonna report chatgpt for abusive behavior

 

[stlwalker]

@armour1984 Ong chatgpt gonna kill someone with this no abs workout , imagine squatting with a weak core smh

 

[armour1984]

@stlwalker wait a moment I'm gonna ask it why this no abs bullshit

 

[armour1984]

It apologized and added abs every day instead of the finisher for the day.

Sooooo we went from too little abs to too much abs.

 

[stlwalker]

@armour1984 Am curious whats the general consensus on abs volume?

 

[drew89]

@armour1984 Arnold presses…”finishers”…shoulder presses before chest pressing…stretching…deadlifting…biceps on back days… Bad AI

 

[armour1984]

Asking this just for fun and for outside-of-the-box thinking.
This is made for an expert bodybuilder and there are intensity techniques.

 

[smmr1321]

@armour1984 I’ve messed around with ChatGPT and other LLMs this way. The programs they come up with are probably better than most cookie cutter programs out there because you can refine them by stating your preferences and equipment and more.

The problem with AI (and every other program out there) is that they can’t account for your own autoregulation. I never found the “optimal” program until I started using my own feedback to adjust intensity, volume, weekly progression, etc.

 

[dawn16]

@armour1984 Not enough sets tbh

 

[armour1984]

@dawn16 In and out of the gym in 30 minutes. The ai has places to see and people to talk to.

 

[dawn16]

@armour1984 Okay well then do even less sets and you’ll be done in 15 min! Then you’ll make even less gains, but hey you will be done quickly at least, that’s what’s most important.

 

[shannw7]

@dawn16 Classic volumemaxxer response

50 sets per session should do, right?