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Chatgpt
General
Intermediate
Barbell
Plan Details
The Chatgpt routine by wpcb is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest and triceps
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Day 2
Back and Biceps
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 3
Legs
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Glute Bridge
10 Sets x 12 Reps
Day 4
Shoulders and Abs
8 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
4 Sets
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 5
Full-body
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
