Tung Nguyen

AI is all the rage, and, for better or worst, it’s only going to grow in influence. We may not be far off from the day when artificial intelligence is your virtual trainer, telling you the best workout to meet your needs by instantly considering how much time you have, what your goals are, how you feel, and other factors. But we’re not there yet. In fact, judging by our recent conversation with ChatGPT, we’re still a ways off. We asked the leading artificial intelligence chatbot for some workout routines and advice. Let’s see what AI said, what AI got right, and what AI needs to improve.

AI workout generator
Mike MacKenzie via www.vpnsrus.com

All of the following text with a white background was generated by ChatGPT.

We said: Give me a bodybuilding workout routine.

ChatGPT said:

Sure! Here’s a sample bodybuilding workout routine that targets major muscle groups. Remember to consult with a fitness professional before starting any new exercise program to ensure it is suitable for your specific needs and abilities.

Day 1: Chest and Triceps

Barbell Bench Press: 3 sets of 8-10 reps

Incline Dumbbell Press: 3 sets of 10-12 reps

Cable Flyes: 3 sets of 12-15 reps

Close-Grip Bench Press: 3 sets of 8-10 reps

Tricep Pushdowns: 3 sets of 10-12 reps

Overhead Tricep Extension: 3 sets of 12-15 reps

Day 2: Back and Biceps

Deadlifts: 3 sets of 8-10 reps

Lat Pulldowns: 3 sets of 10-12 reps

Bent-Over Rows: 3 sets of 10-12 reps

Seated Cable Rows: 3 sets of 12-15 reps

Barbell Bicep Curls: 3 sets of 8-10 reps

Hammer Curls: 3 sets of 10-12 reps

Day 3: Legs and Shoulders

Squats: 3 sets of 8-10 reps

Leg Press: 3 sets of 10-12 reps

Lunges: 3 sets of 10-12 reps per leg

Leg Extensions: 3 sets of 12-15 reps

Shoulder Press: 3 sets of 8-10 reps

Lateral Raises: 3 sets of 10-12 reps

Upright Rows: 3 sets of 10-12 reps

Day 4: Rest

Day 5: Repeat Day 1 (Chest and Triceps)

Day 6: Repeat Day 2 (Back and Biceps)

Day 7: Repeat Day 3 (Legs and Shoulders)

Notes:

Perform each exercise with proper form and control, focusing on the targeted muscle group.

Rest for 60-90 seconds between sets and 2-3 minutes between exercises.

Warm up before each workout with some light cardio and dynamic stretches.

Include cardiovascular exercise (e.g., running, cycling) on your rest days or after your weightlifting sessions to support overall fitness and cardiovascular health.

Adjust the weights used based on your individual strength and abilities, aiming for challenging but manageable sets.

Always prioritize safety and listen to your body. If you experience any pain or discomfort during exercise, stop immediately and seek professional guidance.

This routine is just an example, and there are many other workout variations and techniques that can be effective. It’s important to find a routine that suits your goals, preferences, and schedule.

Verdict: At first glance, this looks like a standard bodybuilding routine, and we like seeing the bench press, squat, and deadlift prioritized. But there are some big holes here. Only three sets for of direct biceps work (plus hammer curls, which work the brachialis, forearms, and biceps)? Worst of all is the leg/shoulder day. Chat tacked shoulders onto leg day, but then left out hamstrings and calves. Where are the leg curls and calf raises? There’s no ab work either. We also don’t like the advice to rest longer between exercises than between sets. There’s no reason for that. In fact, you can rest less or not at all between exercises if switching to another body part. Basically, this looks like a low-volume, beginner’s routine with missing pieces, and yet it says to work body parts twice weekly (or twice over eight days if you rest after the seventh day), which is an advanced split. Chat seems confused. Instead of rushing to repeat the three days, it would’ve been better to do more volume over four or five workout days—and include hamstrings, calves, and abs. (One spelling note: The muscles, even when singular, should be “biceps” and “triceps,” though leaving off the “s” is so common in practice that it’s no wonder AI would spell them incorrectly.)

Grade: C-

AI workout generator
Peter Linforth

Next: We made our request more specific.

We said: Show me the best bodybuilding workout routine.

ChatGPT said:

Here’s a sample bodybuilding workout routine that targets all major muscle groups and focuses on building strength and muscle mass. Remember to consult with a fitness professional or trainer before starting any new exercise program to ensure it is suitable for your fitness level and health condition.

Day 1: Chest and Triceps

Bench Press: 3 sets of 8-10 reps

Incline Dumbbell Press: 3 sets of 10-12 reps

Dumbbell Flyes: 3 sets of 12-15 reps

Tricep Dips: 3 sets of 8-10 reps

Close Grip Bench Press: 3 sets of 10-12 reps

Tricep Pushdowns: 3 sets of 12-15 reps

Day 2: Back and Biceps

Deadlifts: 3 sets of 8-10 reps

Wide Grip Pull-Ups: 3 sets of 10-12 reps

Bent-Over Barbell Rows: 3 sets of 10-12 reps

Lat Pulldowns: 3 sets of 12-15 reps

Barbell Bicep Curls: 3 sets of 8-10 reps

Hammer Curls: 3 sets of 10-12 reps

Preacher Curls: 3 sets of 12-15 reps

Day 3: Legs

Squats: 3 sets of 8-10 reps

Leg Press: 3 sets of 10-12 reps

Lunges: 3 sets of 12-15 reps per leg

Leg Extensions: 3 sets of 10-12 reps

Hamstring Curls: 3 sets of 10-12 reps

Calf Raises: 3 sets of 12-15 reps

Day 4: Shoulders and Abs

Shoulder Press: 3 sets of 8-10 reps

Dumbbell Lateral Raises: 3 sets of 10-12 reps

Bent-Over Dumbbell Reverse Flyes: 3 sets of 12-15 reps

Upright Rows: 3 sets of 10-12 reps

Plank: 3 sets of 30-60 seconds

Russian Twists: 3 sets of 12-15 reps per side

Hanging Leg Raises: 3 sets of 10-12 reps

Day 5: Rest

Note: This is just a sample routine, and you can customize it according to your preferences and goals. It’s important to gradually increase the weights you lift as you get stronger and always prioritize proper form and technique to prevent injuries. Additionally, make sure to include adequate rest and recovery days in your schedule to allow your muscles to repair and grow.

Verdict: Better. We like the four-day training split, especially because we have a separate leg day and then a shoulder/abs day. Bench presses, deadlifts, and squats are again prioritized with the addition of shoulder presses. There’s leg curls (called “hamstring curls”) and calf raises, though only three sets of each. Overall, this looks low-volume and oddly so. Only nine sets for upper back, for example, which is the same number prescribed for the much smaller triceps. We’d like to see many of these exercises done for four sets and a few more exercises, too. Our favorite part is the ab routine, with nine sets and three good exercises that each work different ab areas.

Grade: B-

Next: Maybe we need to get really specific. We wondered if AI could just give us the routine of a famous bodybuilder. So we went with the most popular current bodybuilder in the world, four-time Classic Physique Mr. Olympia Chris Bumstead.

We said: Show me Chris Bumstead’s workout routine

ChatGPT said:

As of my knowledge cutoff in September 2021, Chris Bumstead is a professional bodybuilder who competes in the Classic Physique division. While I don’t have access to specific updates or changes to his workout routine beyond that date, I can provide you with a general overview of a typical bodybuilding workout routine that many athletes in his division might follow. Keep in mind that individual routines may vary based on personal preferences and specific goals.

Verdict: Horrible. We thought this would be easy, but AI flunked. It included another confusingly inadequate (low volume, high frequency) workout routine similar to the first one above. A Google search finds numerous websites purporting to tell us Bumstead’s workout routine, but Chat couldn’t muster a guess. That’s because the free version of Chat doesn’t consult the broad internet but instead relies on a “wide variety of sources,” such as Wikipedia, news articles, books, and scientific journals. So, no Cbum.

Grade: F

Okay, so, can AI give us good advice for a specific training concern?

We said: My legs are small compared to my upper body. How should I train to bring up my legs?

ChatGPT said:

If you want to bring up your leg size and proportionally balance your physique, here are some tips to help you train your legs effectively:

Prioritize leg training: Make leg training a priority in your workout routine. Dedicate specific days or sessions to focus solely on your legs. This will allow you to give them adequate attention and effort.

Squats: Squats are one of the most effective exercises for building leg size and strength. They target the quads, hamstrings, and glutes. Start with bodyweight squats and gradually add weight as you become more comfortable and confident with the movement. You can progress to barbell squats, goblet squats, or other variations based on your fitness level and equipment availability.

Deadlifts: Deadlifts are another compound exercise that engages multiple muscle groups, including the legs, lower back, and glutes. They can help develop overall leg strength and size. Start with lighter weights to ensure proper form, and gradually increase the weight as you progress.

Lunges: Lunges are great for targeting the quads, hamstrings, and glutes individually. They also improve balance and stability. Include various lunge variations such as walking lunges, reverse lunges, or Bulgarian split squats to add variety to your leg workouts.

Leg press: The leg press is an excellent exercise for targeting the quads, hamstrings, and glutes. It can be a beneficial addition to your leg routine, especially if you want to focus on building leg size. Adjust the seat and foot positioning to target different parts of your legs.

Incorporate plyometrics: Plyometric exercises, such as box jumps, squat jumps, or lunges with explosive movements, can help improve power and explosiveness in your leg muscles. These exercises can stimulate muscle growth and enhance overall leg development.

Increase volume and intensity: To promote muscle growth in your legs, gradually increase the volume and intensity of your leg workouts. This can be achieved by adding more sets and reps, increasing the weights used, or reducing rest periods between sets.

Maintain a balanced diet: Ensure you are consuming enough calories and nutrients to support muscle growth and recovery. Focus on consuming an adequate amount of protein to provide the building blocks for muscle repair and growth.

Remember, consistency is key. Stick to your leg training routine and give your muscles sufficient time to recover and grow. It may take time, but with dedication and persistence, you can achieve more proportionate leg development. If you’re new to training or have any underlying health conditions, it’s always a good idea to consult with a qualified fitness professional before starting any new exercise program.

Verdict: Now we’re getting somewhere! This was very good advice. We love that Chat first mentioned prioritizing leg training and that it focused on compound lower body exercises, even including deadlifts. Another plus: With “lunges,” Chat mentions walking lunges, reverse lunges, and Bulgarian split squats for variety. We’re getting away from the low-volume basics of the previous routines, and we’re all for it. We also like that Chat advised increasing volume and intensity and even threw in a reminder about diet. Minor quibbles: Despite what many “experts” say, studies have proven squats do little to engage the hamstrings, and we’d designate plyometrics as optional.

Grade: A

AI workout generator
Alexander Koch

After that, we decided to present an even more specific question to see if ChatGPT could create a more individualized routine than before.

We said: I only have three days per week to workout. My three biggest priorities are increasing my deadlift, growing my arms, and defining my abs. How should I train my body?

ChatGPT said:

To optimize your training with only three days per week and focus on increasing your deadlift, growing your arms, and defining your abs, you can follow a well-rounded program that incorporates compound exercises and targeted isolation exercises. Here’s a sample training plan that you can follow:

Day 1: Deadlift and Back

Deadlift: Perform 3-4 sets of 4-6 reps with heavy weights to focus on strength and overall muscle development in your posterior chain.

Bent-over Rows: Perform 3 sets of 8-10 reps to target your upper back and lats.

Pull-ups or Lat Pulldowns: Perform 3 sets of 8-10 reps to further engage your back muscles.

Dumbbell Shrugs: Perform 3 sets of 10-12 reps to target your traps.

Day 2: Arm and Shoulder Focus

Barbell or Dumbbell Bicep Curls: Perform 3 sets of 8-10 reps to target your biceps.

Tricep Dips or Skull Crushers: Perform 3 sets of 8-10 reps to target your triceps.

Hammer Curls: Perform 3 sets of 8-10 reps to work your brachialis and forearms.

Overhead Press: Perform 3 sets of 6-8 reps to target your shoulders and triceps.

Lateral Raises: Perform 3 sets of 10-12 reps to further isolate your side delts.

Day 3: Core and Abs

Plank: Hold for 60 seconds, rest for 30 seconds, and repeat for 3 sets.

Hanging Leg Raises: Perform 3 sets of 10-12 reps to target your lower abs.

Russian Twists: Perform 3 sets of 12-15 reps to engage your obliques.

Cable Woodchoppers: Perform 3 sets of 10-12 reps on each side to work your rotational muscles.

Bicycle Crunches: Perform 3 sets of 15-20 reps to target your entire core.

Remember to warm up properly before each workout and stretch afterward to prevent injuries. Additionally, prioritize progressive overload by gradually increasing the weights you lift or the difficulty of the exercises over time. Lastly, ensure you’re eating a well-balanced diet to support your muscle growth and recovery.

Verdict: First, the good. We like the deadlift advice and the fact that there’s one workout devoted to deadlift, back, and trapezius. And we love the ab routine: five very good exercises (including hanging leg raises and bicycle crunches, which science ranks the best) for 15 total sets, covering all ab areas: front, sides, and inner. But we do wish Chat had mentioned diet and cardio for defining the abs. And now for the really bad. In contrast to all the volume for abs, there’s very little for arms: one exercise and three sets for triceps and one direct exercise and three sets for biceps! Our second goal was growing arms, but Chat gave us barely more than enough work to warmup. And as for the rest of the body, it threw in six sets for shoulders and nothing for chest or legs. Chat wants us to always skip leg day? The wording of the question must’ve thrown it off from prescribing a full-body workout, but that still doesn’t explain why it dished up 15 sets for abs but only nine for arms. We like days 1 and 3 but those would’ve been the days for more body parts, and day 2 sucks.

Grade: C

AI workout generator
Tung Nguyen

AI WORKOUT GENERATOR: CONCLUSION (FOR NOW)

ChatGPT is a work-in-progress, obviously. But that’s the point of artificial intelligence. It learns from feedback and gets smarter and smarter. We can’t recommend going to ChatGPT for workout routines now. There were just too many glitches and some glaring mistakes. Based on our requests, AI is much better at training recommendations (see the very good leg training advice) than constructing routines. A year from now it may be proficient at both. Count on The Barbell to stay on top of this. Artificial intelligence is here, and it’s on digital GH, growing bigger and bigger. AI will increasingly impact our daily lives, including, no doubt, our workouts.