FREE AI WORKOUT PROMPT · BARBELL STRENGTH
ChatGPT Dinosaur Training Prompt
Looking for a chatgpt dinosaur training 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 Brooks Kubik's Dinosaur Training. 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 Dinosaur Training is about
Dinosaur 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. Strength is built slowly with grinding reps and hard mental effort, not complex programming or machines. It's for lifters who want old-school simplicity and intensity.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as an old-school strength coach in the style of Brooks Kubik. Build me a Dinosaur Training-style program. Follow these signature rules exactly: train like the pre-steroid- era strongmen — low volume, high intensity; build the week around [2-3] full-body days, each with one heavy barbell basic — deadlifts, squats, presses, or heavy rows — trained a few times per week; grind the reps with long rest between sets, [5-8] reps max on heavy work; add accessories from the old-time playbook: thick-bar holds or partial-range deadlifts, sandbag [carries], sledgehammer [swings], and sled [dragging]; progress by adding weight to the bar or by doing extra partial reps at the top of a lift; finish each day with a giant set — a circuit of light-but-hard density work like [pull-ups, push-ups, kettlebell swings, and ab wheel] done for [10] reps each, back to back, for [3] rounds. My details: my top lifts — deadlift [NUMBER] LB/KG, squat [NUMBER] LB/KG, press [NUMBER] LB/KG; I train at [HOME GYM / BAREBONES COMMERCIAL GYM]; I have [BARBELL, PLATES, [THICK GRIP ATTACHMENT], [SANDBAG], [SLEDGEHAMMER AND TIRE]]; I can train [3] days a week. Write the full plan now: - List my full-body days: heavy lift, back/accessory slot, and an old-time strongman lift on each day. - Give one giant-set finisher per day. - Show how to progress weight and partial reps week to week. - 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 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 Brooks Kubik?
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 Dinosaur Training to use this prompt?
No — the prompt bakes in the heavy-basics structure, the old-time accessories, and the giant-set finishers. Reading the book helps you understand why the method 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 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