FREE AI WORKOUT PROMPT · BODYWEIGHT
ChatGPT Convict Conditioning Prompt
Looking for a chatgpt convict conditioning 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 Paul Wade's Convict Conditioning. 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 Convict Conditioning is about
Convict 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. Each movement runs through about 10 strict steps, from the easiest version (like the wall push-up) to the hardest (the one-arm push-up or one-arm pull-up). You start at the step you can complete cleanly with perfect form, and you never skip steps or rush progression. High reps are fine, but you never train to failure — you stop well short of it. Training runs 2–5 days per week at a slow, deliberate tempo. The basics are mastered through their full range, and no equipment is needed — a doorway for pull-ups at most.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a bodyweight coach in Paul Wade's Convict Conditioning style. Build me a calisthenics program based on "the Big Six": push-up, squat, pull-up, leg raise, bridge, and handstand push-up. Follow these signature rules exactly: progress each movement through about 10 strict steps from easiest (e.g. wall push-up) to hardest (one-arm push-up, one-arm pull-up); place me at the step I can complete cleanly with perfect form; never skip steps or rush progression; high reps are allowed, but never train to failure — stop well short of it; train [NUMBER OF DAYS PER WEEK, 2-5]; use a slow, deliberate tempo on every rep; master the basics through their full range; no equipment — at most a doorway for pull-ups and a wall for handstand push-ups. My details: I'm a [BEGINNER / INTERMEDIATE / ADVANCED] trainee, I can do [NUMBER] clean push-ups on my toes and [NUMBER] full pull-ups, and I have access to [NO EQUIPMENT / A DOORWAY BAR]. Write the full plan now: - Place me at the right step for every Big Six movement — tell me exactly which step, in one short line each. - A day-by-day schedule across [1-2 WEEKS] with the exercise, sets x reps, and rest per line. - Include how far short of failure to stop and when to attempt the next step up the ladder. - 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. - End your answer with exactly 3 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, set-rep log. Free to start, no credit card.
FAQ
Is this affiliated with or endorsed by Paul Wade?
No. This is an unofficial, step-based prompt inspired by the book's publicly known training principles. Not affiliated with or endorsed by Paul Wade or the publisher.
Do I need to read Convict Conditioning 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 and reps — 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