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ChatGPT unloading week
AUDIO TIP
General
Beginner
None
Plan Details
The ChatGPT unloading week routine by gonel is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Unloading week suggested by chatGpt. Reduce loads to 50-60% of the usual weight. Reduce volume: 2 sets of 8-10 reps. Focus on technique and mobility. The perceived effort should be at 5-6 out of 10. Rest should be: 60-90 secs for compound exercises 30-60 secs for lighter exercises 30-45 secs for abs
Routine detail
Mon
Workout Day #1
Est. 32 min
5 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Plank
2 Sets
Tue
Workout Day #2
Est. 32 min
5 exercises
Barbell Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Wed
Workout Day #3
Est. 27 min
5 exercises
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
EZ Bar French Press
2 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Thu
Workout Day #4
Est. 37 min
2 exercises
Walking
1 Set
Pilates
1 Set
Fri
Workout Day #5
Est. 30 min
5 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 10 Reps
Barbell Front Squat
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
