ChatGPTrt W1

Strength and Muscle

1 weeks / 4 days per week

AI made me do it

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Week 1

Bench Press

Main

5 x 8 reps

Incline • Bench Press

Main

4 x 8 reps

Fly

Supplemental

3 x 10 reps

Bent Over • Row

Main

5 x 6 reps

Bent Over • Row

Main

4 x 8 reps

Deadlift

Main

5 x 5 reps

Shrug

Supplemental

4 x 12 reps

Squat

Main

5 x 5 reps

Bulgarian Split Squat

Main

4 x 8 reps

Romanian Deadlift

Main

5 x 6 reps

Hip Thrust

Supplemental

4 x 10 reps

Standing • Calf Raise

Supplemental

4 x 12 reps

Side • Bend

Supplemental

3 x 12 reps

Overhead • Press

Main

4 x 6 reps

Lateral • Raise

Supplemental

3 x 12 reps

Seated • Bent Over • Reverse Fly

Supplemental

3 x 12 reps

Curl

Main

4 x 8 reps

Hammer Curl

Supplemental

3 x 10 reps

Close Grip • Bench Press

Main

4 x 6 reps

Standing • Triceps Extension

Supplemental

3 x 10 reps

Wrist Curl

Supplemental

3 x 12 reps

Lying • Neck Flexion

Supplemental

3 x 15 reps

Front • Squat

Main

4 x 8 reps

Seated • Good morning

Supplemental

5 x 5 reps

Step Up

Supplemental

5 x 5 reps

Glute Bridge

Supplemental

4 x 12 reps

Standing • Calf Raise

Supplemental

4 x 12 reps

Russian Twist

Supplemental

3 x 15 reps

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