Use ChatGPT To Create An AI-Generated Workout Plan

Use ChatGPT to create an AI generated workout plan - Leveled Up Dads

Let’s dive into the world of fitness where the only heavy lifting is done by your fingers on a keyboard, and your personal trainer is an AI that doesn’t judge you for sneaking in that extra slice of pizza last night. Welcome to the future of home workouts, where ChatGPT is your new fitness buddy, ready to craft a workout plan as unique as the dad jokes you tell.

Understanding Your Needs

Before we ask our silicon coach for help, let’s do a little homework. Grab a pen, or open a new note on your phone, because it’s time to jot down:

  • Your Schedule: Are you a morning warrior or a night owl? Find those precious minutes between changing diapers and Zoom calls.
  • Home Workout Equipment: Whether it’s a full home gym or just a pair of mismatched dumbbells, every bit counts.
  • Fitness Goals: Looking to bulk up, slim down, or just keep up with your toddler without getting winded? It’s important to know.

The Magic of ChatGPT in Fitness

ChatGPT isn’t just another AI. It’s your personalized coach, nutritionist, and cheerleader all rolled into one. It understands your needs, adapts to your equipment, and even throws in a joke or two to keep you motivated.

Step-by-Step Guide to Your AI Workout Plan

  1. Kickoff Conversation: Start by telling ChatGPT about your schedule, equipment, and goals.
  2. Tailored Workouts: Expect a mix of exercises that can be done with your equipment and bodyweight moves for those equipment-free days.
  3. Flexible Scheduling: ChatGPT will craft a plan that fits into your life, not the other way around.

Exercises to Expect

  • Bodyweight Heroes: Push-ups, squats, and lunges will become your best friends.
  • Dumbbell Dynamos: Get ready to curl, press, and row your way to glory.
  • Resistance Band Routines: These stretchy bands will test your limits in the best way.
  • Cardio With a Twist: Who knew chasing your dog could count as a workout?

Overcoming Common Challenges

  • Lack of Time: ChatGPT understands you’re juggling a lot. It will tailor your workout to the amount of time you allot.
  • Limited Equipment: No gym? No problem. ChatGPT is resourceful with what you’ve got.

My Personalized Workout

I used the following prompt in ChatGPT:

create a weekly fitness routine. I'd like to work out from home 3 days a week for 30 to 45 minutes a session. I have a bowflex xceed and a floor-standing punching bag. I also do kickboxing classes in a gym on mondays and saturdays

And here’s what ChatGPT gave me:

Creating a weekly fitness routine with your specifications and equipment in mind, alongside your kickboxing classes, can help you achieve a balanced approach to fitness that targets strength, endurance, flexibility, and cardiovascular health. Here’s a structured plan for you:

Weekly Fitness Routine Overview

  • Monday: Kickboxing class at the gym
  • Tuesday: Rest or active recovery
  • Wednesday: Strength Training with Bowflex Xceed
  • Thursday: Rest or active recovery
  • Friday: Cardio and Punching Bag Workout
  • Saturday: Kickboxing class at the gym
  • Sunday: Rest or light activity (e.g., walking, yoga)

Detailed Routine

Wednesday: Strength Training with Bowflex Xceed (30-45 minutes)

  • Warm-up (5-10 minutes): Light jogging in place or dynamic stretches to get your muscles warmed up.
  • Circuit 1 (Repeat 2-3 times):
    • Squats (10-12 reps) for lower body strength.
    • Bench Press (10-12 reps) for chest and triceps.
    • Seated Rows (10-12 reps) for back and biceps.
    • Rest 1 minute between sets.
  • Circuit 2 (Repeat 2-3 times):
    • Leg Extensions (10-12 reps) to target your quads.
    • Standing Bicep Curls (10-12 reps) for arm strength.
    • Tricep Pushdowns (10-12 reps) focusing on triceps.
    • Rest 1 minute between sets.
  • Cool Down (5 minutes): Stretch focusing on the major muscle groups worked today.

Friday: Cardio and Punching Bag Workout (30-45 minutes)

  • Warm-up (5-10 minutes): Jump rope or high knees to elevate your heart rate.
  • Punching Bag Drills (20-30 minutes):
    • Round 1-3: Focus on jab, cross combinations; 2 minutes per round with 1 minute of rest in between.
    • Round 4-6: Incorporate hooks and uppercuts, increasing intensity; 2 minutes per round with 1 minute of rest in between.
    • Round 7: Freestyle with high intensity, incorporating kicks if you’re comfortable and the bag supports it; 3 minutes.
  • Core and Cool Down (5-10 minutes):
    • Core exercises: Plank holds (3 sets of 30 seconds to 1 minute), bicycle crunches (2 sets of 15 reps per side).
    • Cool Down: Stretch focusing on legs, arms, and core.

Additional Tips

  • Flexibility: Incorporate stretching or yoga on your rest or active recovery days to improve flexibility and aid in recovery.
  • Variability: You can switch up the order of the strength exercises on the Bowflex Xceed to keep the workouts engaging and challenging.
  • Progress Tracking: Keep a log of your workouts, including the weight used, reps, and sets for strength training, to monitor your progress over time.
  • Stay Hydrated: Ensure adequate hydration before, during, and after workouts.
  • Listen to Your Body: Adjust the intensity of your workouts based on how you feel. Recovery is crucial, especially when combining strength training with high-intensity kickboxing classes.

This routine provides a balanced mix of activities to promote overall fitness while allowing for adequate recovery. You can adjust the intensity and volume of the workouts to align with your fitness level and goals.

That’s a pretty nice output! I’m happy with how it came out and will give it a try before asking to adjust it.


How accurate are AI-generated workout plans? They’re surprisingly good, thanks to your detailed input and ChatGPT’s understanding of fitness principles.

Can I really get fit with home equipment? Absolutely. It’s not about the gear; it’s about the consistency and effort you put in.

How do I adjust the plan if it’s too easy or hard? Just chat with ChatGPT. It’s always ready to recalibrate based on your feedback.

What if I miss a workout? Life happens. ChatGPT will help you get back on track without guilt-tripping you.

How often should I change my workout plan? Every 4-6 weeks, or whenever you feel like you’ve hit a plateau. ChatGPT will keep things fresh.

Can ChatGPT incorporate dietary advice into my workout plan? While it can offer general advice, it’s best to consult with a nutritionist for a tailored diet plan.


There you have it, dads. An AI-generated workout plan is not just a futuristic dream but a very present reality. With ChatGPT, you’ve got a workout partner that’s as committed to your fitness journey as you are. So, why wait? Let’s get those dad bods in shape, one laugh-filled workout at a time.

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I'm just a Dad trying to help other Dads level up their lives. I like comic books (and comic con!), coffee, creative outlets, and making extra money.

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