FREE AI WORKOUT PROMPT · HYPERTROPHY / GENERAL TRAINING
ChatGPT New Rules of Lifting Prompt
Looking for a chatgpt new rules of lifting 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 Lou Schuler's The New Rules of Lifting. 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 The New Rules of Lifting is about
The New Rules of Lifting reshaped how average lifters think about training. Its central rule: multi-joint free-weight exercises beat machines. Squats, deadlifts, bench and overhead presses, rows, and chin-ups form the core of every program.
Instead of chasing a magic exercise, the book changes the training stimulus on a schedule. Programs are organized into multi-week stages, each with its own rep scheme — a 15-rep introductory stage, then descending ranges like 12/10/8, then strength ranges at 8/6/3, and hypertrophy stages with supersets. Every four to six weeks the stimulus changes, so the body never settles into a plateau. Overload comes from changing the rep scheme, not from fiddling with exercise selection. Volume stays reasonable, rest runs 60-90 seconds, and reload weeks at lower weight and reps are built in periodically so you recover before pushing again.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a strength coach who programs the way Lou Schuler does in The New Rules of Lifting. Build me a New Rules of Lifting-style program. Follow these signature rules exactly: base everything on multi-joint free-weight exercises — back squats, deadlifts, bench press, overhead press, rows, and chin-ups — with machines only as accessories, never the core; organize the plan into multi-week stages, each with its own rep scheme (for example: a 15-rep introductory stage, then 12/10/8, then 8/6/3 strength ranges, then a hypertrophy stage with supersets); change the training stimulus roughly every 4-6 weeks — overload comes from changing the rep scheme, not from chasing a magic exercise; keep volume reasonable with 60-90 seconds of rest; and build in a reload week of lower weight and reps about every 4-6 weeks for recovery. My details: I can train [DAYS PER WEEK, 3 TO 4] at [FULL GYM / HOME GYM], my training history is [NEW TO LIFTING / RETURNING AFTER BREAK / INTERMEDIATE], my work-set weights are around [ESTIMATED LIFTS] LB/KG, and I have [EQUIPMENT AVAILABLE]. Write the full plan now: - Pick the stage order for my [12-16 WEEK RUN] and lay out each week's training days as tables. - Use exactly these columns: EXERCISE | SETS x REPS | WEIGHT (LB/KG) | REST | NOTES — one table per training day, using my numbers, so I can copy them straight into a workout log app. - Show the rep scheme for each stage and exactly what changes when I move to the next stage. - Show the reload week: which week it lands, and how much weight and sets to drop. - 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 Lou Schuler?
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 The New Rules of Lifting 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.
Related prompts
Back to the full library, or try one of these next:
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