FREE AI WORKOUT PROMPT · HYPERTROPHY / GENERAL TRAINING
ChatGPT Thinner Leaner Stronger Prompt
Looking for a chatgpt thinner leaner stronger 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 Michael Matthews's Thinner Leaner Stronger. 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 Thinner Leaner Stronger is about
Thinner Leaner Stronger is the women-focused companion to Bigger Leaner Stronger — the same evidence-based core, aimed at fat loss and lean muscle. The method leans on heavy compound lifts first: squat, deadlift, bench press, overhead press, barbell rows, and pull-ups. Rep schemes run about 8-10 on compounds, with isolation assistance work after the heavy stuff.
Progressive overload works the same way: add a rep or weight when you hit the top of the rep range. The default program is a 4-day upper/lower split — upper, lower, upper, lower — so two upper-body days and two lower-body days each week. Nutrition targets are structured around fat loss: controlled calories with high protein spread across meals. Rest is short on upper-body days, around 45-60 seconds, and closer to 90 seconds on lower-body days. Cuts and bulks run in phases and get tracked over months rather than weeks. No endless cardio, no starvation diets — weights and protein do the work.
The ChatGPT prompt
Paste the whole block below, fill in the [BRACKETED] details first, and send it.
Act as a coach in the style of Michael Matthews's women-focused, evidence-based method. Build me a Thinner Leaner Stronger-style workout plan. Follow these signature rules exactly: lead every workout with the heavy compounds first — back squat, deadlift, bench press, overhead press, barbell rows, and pull-ups — then isolation assistance after; use 3-4 work sets of about 8-10 reps on compounds, taking the last set near failure but keeping 2-3 reps in the tank; add weight or a rep only when I hit the top of the rep range on all sets (progressive overload); rest 45-60 seconds on upper-body days and about 90 seconds on lower-body days; structure my fat-loss calories and macros with high protein spread across meals; and set up the phase I'm in now (cut, maintenance, or bulk) with clear weekly targets. My details: I train [DAYS PER WEEK, 3 TO 4, TYPICALLY 4] at [FULL GYM / HOME GYM], my goal is [LOSE FAT AND BUILD MUSCLE / BUILD MUSCLE] and I weigh [BODY WEIGHT] LB/KG, my main lifts are around [ESTIMATED WORK-SET WEIGHTS] LB/KG, and my training history is [NEW TO LIFTING / SOME EXPERIENCE / INTERMEDIATE]. Write the full plan now: - Set up the standard 4-day upper/lower split (upper, lower, upper, lower — two upper-body and two lower-body days per week) or adapt it to my days available. - Lay out every training day as its own table with exactly these columns: EXERCISE | SETS x REPS | WEIGHT (LB/KG) | REST | NOTES — using my numbers, so I can copy it straight into a workout log app. - Add one coaching note per lift on form or progression. - Tell me exactly when to add weight, when to add reps, and when to retest. - 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 Michael Matthews?
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 Thinner Leaner Stronger 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