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Chat GPT
AUDIO TIP
General
Intermediate
None
Plan Details
The Chat GPT routine by kilobyte_21 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push (Chest, Shoulders, & Triceps)
Est. 54 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Tue
Lower Body (Quads + Glutes Focus)
Est. 50 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Wed
Pull (Back & Biceps)
Est. 60 min
7 exercises
Barbell Deadlift
3 Sets x 10,10,5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,9,8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
Legs (Hamstrings, Glutes, & Core)
Est. 67 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Fri
Upper Body Pump (Arms, Chest/Back)
Est. 58 min
7 exercises
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10,10,5 Reps
