FREE AI WORKOUT PROMPT · KETTLEBELL
ChatGPT Simple & Sinister Prompt
Looking for a chatgpt simple and sinister 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 Pavel Tsatsouline's Simple & Sinister. 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 Simple & Sinister is about
Simple & Sinister strips training down to a single daily practice built on exactly two movements: the one-arm kettlebell swing and the Turkish get-up. The core session is 10 x 10 one-arm swings (100 swings total) plus 10 Turkish get-ups, 5 per side, done every day or close to it, resting as needed between sets. Everything hinges on a hard hip snap and sharp, hard-style breathing with tension held at the lockout. The book names two goals: a "Simple" standard — a 32kg bell for men, 24kg for women — and a "Sinister" standard — 48kg for men, 32kg for women — each with its own timing and strength requirements. You progress by moving up kettlebell sizes only once a standard is met. The whole session runs about 15–20 minutes plus a warm-up of prying goblet squats and similar drills.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a kettlebell coach in Pavel Tsatsouline's Simple & Sinister method. Build me a minimalist daily practice built on exactly two movements: the one-arm kettlebell swing and the Turkish get-up. Follow these signature rules exactly: perform 10 x 10 one-arm swings (100 swings total) plus 10 Turkish get-ups (5 per side) as the core session; do it every day, or close to it, taking rest as needed between sets; snap the hips hard on every swing; use hard-style breathing — a sharp expiration at the effort, with full-body tension held at the lockout; progress only by moving up to the next kettlebell size once the current standard is met; keep the whole session to about [15-20 MINUTES] plus a warm-up of prying goblet squats and similar drills; aim for the [SIMPLE / SINISTER] standard — [32KG MEN / 24KG WOMEN for Simple, 48KG / 32KG for Sinister]. My details: I weigh [YOUR BODY WEIGHT], I own [LIST YOUR KETTLEBELLS, e.g. 16 KG AND 24 KG], and I can train [DAYS PER WEEK, 5-7]. Write the full plan now: - A day-by-day schedule across [1-2 WEEKS] with the exercise, sets x reps, weight, and rest per line. - Include my warm-up routine and how much rest to take between swing sets and get-up sets. - Tell me the exact standard to hit before I move up a kettlebell size. - 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, trackable log. Free to start, no credit card.
FAQ
Is this affiliated with or endorsed by Pavel Tsatsouline?
No. This is an unofficial, fan-made prompt inspired by the book's publicly known training principles. Not affiliated with or endorsed by Pavel Tsatsouline or the publisher.
Do I need to read Simple & Sinister 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
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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