FREE AI WORKOUT PROMPT · HYPERTROPHY / GENERAL TRAINING
ChatGPT Bigger Leaner Stronger Prompt
Looking for a chatgpt bigger leaner stronger 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 Michael Matthews's Bigger Leaner Stronger. 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 Bigger Leaner Stronger is about
Bigger Leaner Stronger is a lean-muscle program for men, written in plain language and built on what the research actually supports. The core of the method is the "Big 6": the bench press, squat, deadlift, overhead press, barbell row, and pull-up. Free-weight compounds come first in every workout; isolation and assistance moves come after, not before.
Rep schemes sit around 8-10 reps on compounds, with the last set taken close to failure but keeping two to three reps in the tank. You do not grind every set to failure. Progressive overload drives the whole method: add a small amount of weight, or a rep, once you hit the top of the rep range across all sets. Training runs 3-6 days a week depending on your schedule — a 3-day full-body split, a 4-day upper/lower, or a longer split. Diet is structured around clear cut or bulk targets with high protein at the center. Rest between sets is 60-90 seconds. Nothing exotic: heavy basics, done consistently.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a hypertrophy coach in the style of Michael Matthews's evidence-based method. Build me a Bigger Leaner Stronger-style workout plan. Follow these signature rules exactly: lead every workout with the "Big 6" free-weight compounds — barbell bench press, back squat, deadlift, overhead press, barbell row, and pull-up — then add isolation/assistance work after; use 3-4 work sets of about 8-10 reps on compounds, taking only the last set close to failure with 2-3 reps left in the tank (never grind every set to failure); add small weight or a rep every session, but only once I hit the top of the rep range across all sets (progressive overload); rest 60-90 seconds between sets; and keep my cut or bulk calories and macros structured, with high protein at the center of every meal. My details: I train [DAYS PER WEEK, 3 TO 6] at [FULL GYM / HOME GYM], my current goal is [BUILD MUSCLE / LOSE FAT] and I weigh [BODY WEIGHT] LB/KG, my main lifts are around [ESTIMATED WORK-SET WEIGHTS] LB/KG, and I have [EQUIPMENT AVAILABLE]. Write the full plan now: - Choose the best [3-DAY FULL BODY / 4-DAY UPPER LOWER / 5-DAY SPLIT] schedule for my days available, then lay out every training day of the week as its own table. - Include for each lift: exercise, sets x reps, working weight (LB/KG from my numbers), rest, and one coaching note. - Use exactly these columns: EXERCISE | SETS x REPS | WEIGHT (LB/KG) | REST | NOTES — with one table per training day so I can copy it straight into a workout log app. - State the progression rule in one sentence: when do I add weight, when do I add reps, and how many sessions before I test again? - End with exactly 3 bullet takeaways titled "Next session".
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 Michael Matthews?
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 Bigger Leaner Stronger to use this prompt?
No — the prompt bakes in the method and its progression rules. Reading the book helps you understand why it 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.
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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