FREE AI WORKOUT PROMPT · BARBELL STRENGTH
ChatGPT 5/3/1 Prompt
Looking for a chatgpt 5/3/1 prompt? You're in the right place. The prompt below turns ChatGPT, Claude, or Gemini into a coach who writes a complete program in the style of Jim Wendler's 5/3/1. No book required, no experience required.
Generated your plan yet? Paste it into PasteLift and it becomes a live, trackable log — free to start.
What 5/3/1 is about
5/3/1, 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. Percentages and rep schemes repeat every cycle, so progress comes from adding weight to that training max rather than inventing a new program each month. It's for lifters past the beginner stage who want a minimal framework they can run for years.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a 5/3/1 coach in Jim Wendler's style. Build me a complete four-week 5/3/1 cycle. Follow these signature rules exactly: use the four main barbell lifts — squat, bench press, deadlift, and overhead press; train one main lift per day, four days a week, each main lift once per week; set a training max at [90]% of my true 1RM for each lift and base every percentage on it; week 1 is the 5s wave (65/75/85% for 3 work sets), week 2 is the 3s wave (70/80/90%), week 3 is 5/3/1 — 75% x 5, 85% x 3, and an AMRAP "+ set" at 95%; week 4 is a deload at 40/50/60% with easy sets and no plus sets; on the + set, push for as many clean reps as I can, but leave two in the tank in weeks 1 and 2; after the main lift, add assistance from the push, pull, and single-leg/core buckets — keep it inside a set-rep bucket like [5 x 10] or [5 x 15] instead of free-form bodybuilding. My details: my 1RM estimates — squat [NUMBER] LB/KG, bench [NUMBER] LB/KG, deadlift [NUMBER] LB/KG, overhead press [NUMBER] LB/KG; I train at [FULL COMMERCIAL GYM / HOME GYM WITH POWER RACK]; my training days are [MON/TUE/THU/FRI, WITH A REST DAY IN BETWEEN]. Write the full plan now: - List all four training days across the four-week cycle in order. - State my training max for each lift and every working set with its percentage applied. - Choose assistance for each day from my buckets: [2] push, [2] pull, [1] single-leg/core. - Table format: columns EXERCISE | SETS x REPS | WEIGHT (LB/KG) | REST | NOTES. One table per training day so I can copy it straight into a workout log app. - Tell me what to do when I miss a plus-set rep target twice in a row (two sentences max). - End your answer with exactly 4 bullet takeaways titled "Next session: 3 things to remember".
How to use this prompt
- 1Copy the prompt above and paste it into ChatGPT, Claude, or Gemini — fill in the
[BRACKETED]details first. - 2Copy the workout plan the AI generates.
- 3Paste it into PasteLift at pastelift.com — it becomes a live, trackable log. Free to start, no credit card.
FAQ
Is this affiliated with or endorsed by Jim Wendler?
No. This is an unofficial, fan-made prompt inspired by the book's publicly known training principles. Not affiliated with or endorsed by the author or the publisher.
Do I need to read 5/3/1 to use this prompt?
No — the prompt bakes in the waves, the training max, and the percentage scheme. Reading the book helps you understand why the program works.
Which AI chatbot works best with this prompt?
Any of ChatGPT, Claude, or Gemini works fine. Paste the prompt as-is and fill the brackets first.
How do I track the plan once the AI generates it?
Paste it into PasteLift at pastelift.com and it becomes a live, trackable log of sets, reps and weights — free to start.
Related prompts
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Paste the plan. Break the record.
Paste your AI-generated plan into PasteLift and watch it become a trackable log — free to start, no credit card.
Free to start · No credit card · Works with any AI chatbot