ChatGPTrt W2

Strength and Muscle

1 weeks / 4 days per week

AI made me do it

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Week 1

Incline • Bench Press

Main

5 x 5 reps

Bench Press

Main

4 x 8 reps

Pullover

Supplemental

3 x 12 reps

Bent Over • Row

Main

4 x 8 reps

Pendlay Row

Main

4 x 6 reps

Deadlift

Main

5 x 5 reps

Shrug

Supplemental

4 x 12 reps

Goblet Squat

Supplemental

4 x 10 reps

Hack Squat

Main

4 x 8 reps

Hip Thrust

Main

5 x 6 reps

Glute Bridge

Supplemental

4 x 12 reps

Farmers Carry

Supplemental

5 x 10 reps

Rollout

Assistance

3 x 10 reps

Seated • Overhead • Military Press

Main

4 x 6 reps

Arnold Press

Supplemental

3 x 10 reps

Front • Raise

Supplemental

3 x 12 reps

Preacher Curl

Supplemental

3 x 10 reps

Reverse Grip • Curl

Supplemental

3 x 12 reps

Lying • Skull Crusher

Main

3 x 8 reps

Kickback

Supplemental

3 x 12 reps

Wrist Curl

Supplemental

12 x 50%

12 x 50%

12 reps

12 reps

12 reps

Lying • Neck Flexion

Supplemental

3 x 15 reps

Zercher Squat

Main

4 x 8 reps

Step-up

Supplemental

3 x 12 reps

Romanian Deadlift

Supplemental

3 x 12 reps

Sumo • Squat

Main

4 x 8 reps

Jumping Squat

Supplemental

3 x 12 reps

Hanging • Leg Raise

Supplemental

3 x 12 reps

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