20 FREE PROMPTS · INSPIRED BY THE GREATS
AI Workout Prompts, Inspired by the Greats
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Strength, hypertrophy, fat loss, running, home training, and more — every prompt built for one specific outcome. Free.
Barbell strength
ChatGPT Starting Strength PromptStarting Strength PromptStarting Strength, first written with Lon Kilgore and refined across later editions by Mark Rippetoe, lays out the simplest possible route to getting strong: a handful of barbell lifts practiced hard and heavy.Get the promptChatGPT 5/3/1 Prompt5/3/1 Prompt5/3/1, by Jim Wendler, is a simple answer to "how do I keep getting stronger after the novice phase": four main barbell lifts — squat, bench press, deadlift, and overhead press — each trained once a week, with weights set by four-week waves calculated from a training max.Get the promptChatGPT Power to the People PromptPower to the People PromptPower to the People argues that strength is a skill and that you need very little to build it: exactly two lifts — the deadlift and a heavy one-side press — trained often, submaximally, with reps always left in the tank.Get the promptChatGPT Super Squats PromptSuper Squats PromptSuper Squats, by Randall Strossen, is a mass-builder centered on one brutal exercise: the 20-rep breathing squat, performed once a week with a weight that normally stops you around ten clean reps.Get the promptChatGPT Dinosaur Training PromptDinosaur Training PromptDinosaur Training, by Brooks Kubik, is a return to the way strongmen trained before the steroid era: heavy barbell basics, low volume, long rests, and plenty of odd-object work like thick bars, sandbags, sledgehammers, and sled dragging.Get the promptChatGPT The Barbell Prescription PromptBarbell Prescription PromptJonathon Sullivan and Andy Baker wrote The Barbell Prescription to show that strength training isn't just for the young: older lifters benefit from the same novice barbell progression as anyone, provided it's adjusted for slower recovery, stiffer joints, and blood-pressure concerns.Get the promptChatGPT Science and Practice of Strength Training PromptScience and Practice of Strength Training PromptVladimir Zatsiorsky's Science and Practice of Strength Training is the sport-science textbook on how strength is actually built: programming that manipulates intensity — the percentage of your one-rep max — and volume, organized in waves and cycles.Get the promptChatGPT Bigger Leaner Stronger PromptBigger Leaner Stronger PromptBigger Leaner Stronger is a lean-muscle program for men, written in plain language and built on what the research actually supports.Get the prompt
Kettlebell
ChatGPT Enter the Kettlebell PromptEnter the Kettlebell PromptEnter the Kettlebell is Pavel Tsatsouline's short, direct introduction to hard-style kettlebell training.Get the promptChatGPT Simple & Sinister PromptSimple & Sinister PromptSimple & Sinister strips training down to a single daily practice built on exactly two movements: the one-arm kettlebell swing and the Turkish get-up.Get the prompt
Bodyweight
ChatGPT Convict Conditioning PromptConvict Conditioning PromptConvict Conditioning is Paul Wade's bodyweight-only system built around "the Big Six" movements: the push-up, the squat, the pull-up, the leg raise, the bridge, and the handstand push-up.Get the promptChatGPT You Are Your Own Gym PromptYou Are Your Own Gym PromptYou Are Your Own Gym is Mark Lauren's equipment-free bodyweight system for building a full dumbbell-style physique: squats, push-ups, pull-ups when a bar is around, lunges, bridges, and core work arranged around fatigue-scaled rep schemes.Get the prompt
Tactical / conditioning
ChatGPT Tactical Barbell PromptTactical Barbell PromptTactical Barbell, by K.Get the promptChatGPT Mass Made Simple PromptMass Made Simple PromptMass Made Simple, by Dan John, strips gaining size down to one centerpiece: a fat-bell goblet squat — a heavy dumbbell held at the chest — trained once a week, on heavy Monday.Get the prompt
Running / endurance
ChatGPT Born to Run PromptBorn to Run PromptBorn to Run follows the Tarahumara runners of Mexico's Copper Canyon, who run astonishing distances in sandals.Get the promptChatGPT 80/20 Running Prompt80/20 Running Prompt80/20 Running, by Matt Fitzgerald, is built on one rule: roughly 80 percent of your weekly running at low intensity and 20 percent at moderate-to-hard intensity.Get the promptChatGPT The Hybrid Athlete PromptHybrid Athlete PromptThe Hybrid Athlete, by Alex Viada, is about training heavy strength and serious endurance at the same time.Get the prompt
Hypertrophy / general training
ChatGPT Thinner Leaner Stronger PromptThinner Leaner Stronger PromptThinner Leaner Stronger is the women-focused companion to Bigger Leaner Stronger — the same evidence-based core, aimed at fat loss and lean muscle.Get the promptChatGPT The New Rules of Lifting PromptNew Rules of Lifting PromptThe New Rules of Lifting reshaped how average lifters think about training.Get the promptChatGPT Body by Science PromptBody by Science PromptBody by Science makes the case that you need far less exercise than you think — as long as the intensity is extreme.Get the prompt
Every prompt is free, unofficial, and fan-made — inspired by each book's publicly known training principles. No affiliation with or endorsement by any author or publisher.