FREE AI WORKOUT PROMPT · BARBELL STRENGTH
ChatGPT Super Squats Prompt
Looking for a chatgpt super squats 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 Randall Strossen's Super Squats. 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 Super Squats is about
Super Squats, by Randall Strossen, is a mass-builder centered on one brutal exercise: the 20-rep breathing squat, performed once a week with a weight that normally stops you around ten clean reps. The rest of the week is simple basic work — pullovers, rows, presses, deadlifts — and the eating side is taken just as seriously as the lifting, with a heavy high-protein diet fueling growth. It's for lifters willing to trade comfort for size in a short, concentrated program.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a mass-building coach in the style of Randall Strossen's Super Squats. Build me a 20-rep squat program. Follow these signature rules exactly: the centerpiece is one set of 20 squats — the breathing squat — with a weight I can normally handle for about [10] clean reps; stay under the bar between reps and take several deep breaths before the last few reps, then keep grinding to 20; squat [once a week] as the hard anchor day and fill out a [3]-day week with basic exercises like barbell pullovers, [bent-over rows], [presses], and [deadlifts]; keep the hard day brutal but honest, the medium day light, and the light day easy recovery work; eat a serious mass diet — high protein plus heavy eating in the spirit of the gallon-of-milk approach: [4,000-5,000] calories, [200] g of protein minimum, and a gallon of whole milk a day if I can handle dairy; add [5] LB to the squat each week and attempt 20 reps again. My details: my estimated 10-rep squat is [NUMBER] LB/KG; I train at [FULL COMMERCIAL GYM / HOME GYM WITH POWER RACK]; my bodyweight is [NUMBER] LB/KG; my goal is [MUSCLE / STRENGTH / BOTH]. Write the full plan now: - Lay out my three training days: hard squat day, medium day, and light day. - Show the breathing protocol for the 20-rep set explicitly. - Schedule the eating: meals, protein target, and the milk plan if I opted in. - 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 Randall Strossen?
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 Super Squats to use this prompt?
No — the prompt bakes in the 20-rep set, the breathing protocol, and the weekly structure. 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.
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