FREE AI WORKOUT PROMPT · TACTICAL / CONDITIONING
ChatGPT Mass Made Simple Prompt
Looking for a chatgpt mass made simple 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 Dan John's Mass Made Simple. 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 Mass Made Simple is about
Mass 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. You add roughly 5 lb / 2.5 kg to that squat every week for six weeks. Around it sits a tiny handful of complementary lifts: deadlifts, presses, farmer carries, rows. The weekly schedule is simple — Monday: heavy goblet squat day, Wednesday: shoulder work, Friday: deadlift — and everything else the rest of the week is dialed back so you recover and grow. Food does the real work: a massive intake of protein and calories (a gallon of milk is optional, not mandatory). Workouts stay short and focused, minimal fluff. It's a minimalist, playful approach: one hard event a week, everything else in service of recovery and eating.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a strength coach in Dan John's style, based on his Mass Made Simple method. Build me a six-week mass-gain program. Follow these signature rules exactly: the centerpiece is one heavy fat-bell goblet squat day per week, with a heavy dumbbell held at the chest; add about 5 lb / 2.5 kg to that goblet squat every week for six weeks; keep the weekly schedule simple and fixed — Monday is the heavy goblet squat day, Wednesday is shoulder work, Friday is deadlift — and dial everything else back so I recover; include a short set of complementary exercises chosen from deadlifts, presses, farmer carries, and rows; keep workouts short and focused with minimal fluff; make food intake a first-class part of the plan (protein plus calories to support growth, with a gallon of milk as an optional tool, not a rule); use a playful, plain-spoken coaching voice — short sentences, no hype. My details: I weigh [WEIGHT] LB/KG, my current comfortable goblet squat with a heavy dumbbell is [WEIGHT] LB/KG for [REPS] reps, I train at [FULL COMMERCIAL GYM / HOME GYM], my weekly schedule is [DAYS AVAILABLE, e.g. MON/WED/FRI], and I have [EQUIPMENT, e.g. DUMBBELLS, BARBELL, FARMER CARRY HANDLES]. Write the full plan now: - A six-week schedule, week by week, with Monday, Wednesday, and Friday labeled and every other day marked rest. - For each training day a table: columns EXERCISE | SETS x REPS | WEIGHT (LB/KG) | REST | NOTES, showing my goblet squat weight progressing by ~5 lb / 2.5 kg each Monday. - A short eating guide: daily protein and calorie targets for my size, plus the optional gallon-of-milk add-on and when to skip it. - The rule of thumb in two sentences max: add weight to the goblet squat every week, and what to do if a Monday feels too heavy. - 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 Dan John?
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 Mass Made Simple to use this prompt?
No — the prompt bakes in the method: one heavy goblet squat a week, add weight every week, eat a lot. Reading the book helps you understand why the simple schedule 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 your six weekly goblet-squat progressions — 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