ChatGPT Workout Plans: JJR Generator makes it Easy in 2024

Feature image of a workout doing press-ups on a tyre with the ChatGPT symbol beneath her to symbolise the ChatGPT Workout Plan

Do you want an adaptable workout plan at your finger tips that can quickly change as you change?

Imagine combining two decades of fitness expertise, years of personal training insights, and cutting-edge AI technology to create your own ChatGPT workout plan.

That’s exactly what I’ve done. Drawing on my experience as a Personal Trainer and ChatGPT’s almost limitless capabilities, I’ve crafted a program that tailors a unique training package for you.

Whether it’s age, current fitness level, or past injuries, this program adapts to your specific needs through a simple click.

And the best bit? It’s all free!

Ready to smash through your fitness limits?

Let‘s get to the good stuff and show you how easy it is to harness the power of ChatGPT to create a fitter, better you!

If you want the best AI Fitness app for your phone we’ve also got you covered.

Here’s a taste of how easy it is to design your custom workout using JJR;

And if you’re looking for a Meal Plan to compliment your Fitness Plan make sure you check out the JJR Meal Prompt Generator.

If you prefer to use a premade list of ChatGPT Meal Plan Prompts, we have that covered for you.

If you don’t have a ChatGPT account, don’t stress, we have you covered with an AI Workout Generator that doesn’t need ChatGPT.

TL;DR

JJR Fitness Plan Generator

  • Enter your Goals, Age, Fitness Level, etc into the JJR Plan Generator
  • Press the generate button
  • Copy and Paste the output into ChatGPT
  • Receive your Customised Workout Plan
  • Make any changes you want

Creating your ChatGPT Workout Plan

To use the JJR Fitness Prompter follow these 11 easy steps;

  1. Fill out your details using the pull-down menus
Image showing how to select the boxes to enter your personal details into the JJR Fitness Plan Generator

2. Press the Purple Generate Button

Image showing which button to press once your details are entered into the JJR Fitness Plan Generator

3. Copy the text generated by the JJR Prompter.

Image showing which text to highlight and copy from the JJR Fitness Plan Generator

4. Open ChatGPT and create a new conversation.

5. Paste the copied text into the ChatGPT conversation

6. Press send message

Screen shot showing where to paste your text and what button to press on ChatGPT to generate Workout Plan

7. Read the new workout plan and check it works for you and that you understand all the exercises.

Screen shot showing the Workout Plan Generated by using the JJR Fitness Plan Generator Prompt within ChatGPT

8. Make any changes you need by typing exactly what you want to be amended into ChatGPT.

Screenshot showing where to add the changes you wish to make to your Workout Plan

9. If you’re unsure of any exercises, you can use YouTube.com to watch videos on how to correctly complete the movement.

Screenshot of how to utilise YouTube.com to learn how to perform exercises you are unsure of.

10. Complete your 6-week workout plan

11. Come back to the JJR prompter and enter your new personal details and goal, i.e. You have lost 4kg in weight and consider yourself intermediate now instead of a beginner. Follow steps 1-10 and repeat as you build up to your perfect fitness goals!

JJR Fitness Plan Generator

JJR Fitness Plan Generator









Generated Prompt for ChatGPT:


    





Once you’ve selected your options, click the Generate Fitness Plan Prompt and Copy AI Prompt buttons, and paste this text into ChatGPT to create your workout plan.

Further ChatGPT Workout Plan Prompt

Once your workout program has been generated you can ask ChatGPT to make further tweaks to any areas you want to change. To do this simply type the changes you want made into ChatGPT and send the message.

Screenshot showing the reader where to enter further prompts to edit their workout plan in ChatGPT

Once this prompt is entered the new amended plan is written out as per below;

Screenshot showing the output ChatGPT creates once the further prompt is entered into ChatGPT

These changes you can make are almost unlimited. Here are some examples of changes I have used; 

  • “Add new exercises to increase the size of my shoulders”
  • “I have injured my right foot so please change the workout so no exercises will hurt my right foot”
  • “Make sure there is no repetition of exercises in the workout plan”
  • “Edit the workout to target upper body muscle groups”
  • “Add a stretching routine to reduce the risk of injury”
  • “Add more focus on lower body strength”
  • “Include exercises to help with balance”
  • “Modify the workout to improve overall fitness”
  • “Decrease the number of repetitions on lower body exercises”
  • “I don’t have access to a barbell so please change all barbell exercises to Dumbbell exercises”,
  • “Add more High-Intensity exercises”
  • “Reduce the number of cardiovascular exercises”
  • “Add more emphasis to muscle mass”
  • “Add more functional fitness movements”
  • “Increase the number of strength training exercises”
  • “Make the workout more targeted to cardio and strength training”
  • “Increase the variety of exercises”
  • “Add more resistance training”
  • “Add an effective workout to improve cardiovascular fitness”
  • “Focus more on targeting the major muscle groups”
  • “Focus on a full-body workout with progressive overload”,
  • “Gradually increase the difficulty of the workout”
  • “Add more HIIT workouts”

Sample ChatGPT Workout Plans

Here are some sample workout plans I created in a matter of minutes using the JJR Fitness Plan Generator.

Sample Plan 1 – Muscle Gain

Screenshot of the data entered in the JJR Fitness Plan Generator to create Sample 1 - Muscle Gain Fitness Plan

The details above were entered into the JJR Fitness Plan Generator to create the ChatGPT Muscle Gain workout below;

Week 1-2: Building the Foundation

Day 1 – Full-Body Workout

  • Squats: 3 sets of 8-10 reps
  • Push-Ups: 3 sets of 8-10 reps
  • Bent-Over Rows: 3 sets of 8-10 reps
  • Planks: 3 sets of 20-30 seconds (for core strength)

Day 3 – Full-Body Workout

  • Lunges: 3 sets of 8-10 reps per leg
  • Dumbbell Bench Press: 3 sets of 8-10 reps
  • Lat Pulldowns: 3 sets of 8-10 reps
  • Russian Twists: 3 sets of 10-12 reps per side (for obliques)

Day 5 – Full-Body Workout

  • Deadlifts: 3 sets of 8-10 reps
  • Dumbbell Shoulder Press: 3 sets of 8-10 reps
  • Leg Curls: 3 sets of 8-10 reps
  • Bicycle Crunches: 3 sets of 12-15 reps per side (for abs)

Days 2, 4, 6, 7 – Rest or Light Cardio (20-30 minutes)

Week 3-4: Increasing Intensity

Day 1 – Full-Body Workout

  • Squats: 4 sets of 8-10 reps
  • Push-Ups: 4 sets of 8-10 reps
  • Bent-Over Rows: 4 sets of 8-10 reps
  • Planks: 4 sets of 30-40 seconds

Day 3 – Full-Body Workout

  • Lunges: 4 sets of 8-10 reps per leg
  • Dumbbell Bench Press: 4 sets of 8-10 reps
  • Lat Pulldowns: 4 sets of 8-10 reps
  • Russian Twists: 4 sets of 12-15 reps per side

Day 5 – Full-Body Workout

  • Deadlifts: 4 sets of 8-10 reps
  • Dumbbell Shoulder Press: 4 sets of 8-10 reps
  • Leg Curls: 4 sets of 8-10 reps
  • Bicycle Crunches: 4 sets of 15-20 reps per side

Days 2, 4, 6, 7 – Rest or Light Cardio (20-30 minutes)

Week 5-6: Progress and Challenge

Day 1 – Full-Body Workout

  • Squats: 4 sets of 10-12 reps
  • Push-Ups: 4 sets of 10-12 reps
  • Bent-Over Rows: 4 sets of 10-12 reps
  • Planks: 4 sets of 40-50 seconds

Day 3 – Full-Body Workout

  • Lunges: 4 sets of 10-12 reps per leg
  • Dumbbell Bench Press: 4 sets of 10-12 reps
  • Lat Pulldowns: 4 sets of 10-12 reps
  • Russian Twists: 4 sets of 15-20 reps per side

Day 5 – Full-Body Workout

  • Deadlifts: 4 sets of 10-12 reps
  • Dumbbell Shoulder Press: 4 sets of 10-12 reps
  • Leg Curls: 4 sets of 10-12 reps
  • Bicycle Crunches: 4 sets of 20-25 reps per side

Days 2, 4, 6, 7 – Rest or Light Cardio (20-30 minutes)

Sample Plan 2 – Weight Loss

Screenshot of the data entered in the JJR Fitness Plan Generator to create Sample 2 - Weight Loss Fitness Plan

The details above were entered into the JJR Fitness Plan Generator to create the ChatGPT Weight Loss workout below;

Week 1-2: Building the Foundation

Day 1 – Cardio and Strength

  • Warm-up (5 minutes of light jogging or jumping jacks)
  • Cardio (20 minutes of brisk walking, cycling, or jogging)
  • Bodyweight Squats: 3 sets of 12-15 reps
  • Push-Ups: 3 sets of 10-12 reps
  • Rest: 60 seconds between sets
  • Cool down and stretching (5-7 minutes)

Day 2 – Flexibility and Core

  • Yoga or Pilates: 20-25 minutes
  • Planks: 3 sets of 20-30 seconds
  • Russian Twists: 3 sets of 12-15 reps per side
  • Rest: 30 seconds between sets

Day 4 – Cardio and Strength

  • Warm-up (5 minutes of light jogging or jumping jacks)
  • Cardio (20 minutes of brisk walking, cycling, or jogging)
  • Lunges: 3 sets of 12-15 reps per leg
  • Bent-Over Rows (with dumbbells or resistance bands): 3 sets of 10-12 reps
  • Rest: 60 seconds between sets
  • Cool down and stretching (5-7 minutes)

Day 5 – Flexibility and Core

  • Yoga or Pilates: 20-25 minutes
  • Bicycle Crunches: 3 sets of 15-20 reps per side
  • Superman (Back Extensions): 3 sets of 10-12 reps
  • Rest: 30 seconds between sets

Days 3 and 6 – Active Rest

  • Engage in light activities like walking, swimming, or gentle stretching for 30-45 minutes.

Week 3-4: Increasing Intensity

Day 1 – Cardio and Strength

  • Warm-up (5 minutes of light jogging or jumping jacks)
  • Cardio (25 minutes of brisk walking, cycling, or jogging)
  • Bodyweight Squats: 4 sets of 12-15 reps
  • Push-Ups: 4 sets of 10-12 reps
  • Rest: 45 seconds between sets
  • Cool down and stretching (5-7 minutes)

Day 2 – Flexibility and Core

  • Yoga or Pilates: 25-30 minutes
  • Planks: 4 sets of 30-40 seconds
  • Russian Twists: 4 sets of 15-20 reps per side
  • Rest: 30 seconds between sets

Day 4 – Cardio and Strength

  • Warm-up (5 minutes of light jogging or jumping jacks)
  • Cardio (25 minutes of brisk walking, cycling, or jogging)
  • Lunges: 4 sets of 12-15 reps per leg
  • Bent-Over Rows (with dumbbells or resistance bands): 4 sets of 10-12 reps
  • Rest: 45 seconds between sets
  • Cool down and stretching (5-7 minutes)

Day 5 – Flexibility and Core

  • Yoga or Pilates: 25-30 minutes
  • Bicycle Crunches: 4 sets of 15-20 reps per side
  • Superman (Back Extensions): 4 sets of 10-12 reps
  • Rest: 30 seconds between sets

Days 3 and 6 – Active Rest

  • Engage in light activities like walking, swimming, or gentle stretching for 30-45 minutes.

Week 5-6: Progress and Challenge

Day 1 – Cardio and Strength

  • Warm-up (5 minutes of light jogging or jumping jacks)
  • Cardio (30 minutes of brisk walking, cycling, or jogging)
  • Bodyweight Squats: 4 sets of 12-15 reps
  • Push-Ups: 4 sets of 10-12 reps
  • Rest: 45 seconds between sets
  • Cool down and stretching (5-7 minutes)

Day 2 – Flexibility and Core

  • Yoga or Pilates: 30-35 minutes
  • Planks: 4 sets of 40-50 seconds
  • Russian Twists: 4 sets of 15-20 reps per side
  • Rest: 30 seconds between sets

Day 4 – Cardio and Strength

  • Warm-up (5 minutes of light jogging or jumping jacks)
  • Cardio (30 minutes of brisk walking, cycling, or jogging)
  • Lunges: 4 sets of 12-15 reps per leg
  • Bent-Over Rows (with dumbbells or resistance bands): 4 sets of 10-12 reps
  • Rest: 45 seconds between sets
  • Cool down and stretching (5-7 minutes)

Day 5 – Flexibility and Core

  • Yoga or Pilates: 30-35 minutes
  • Bicycle Crunches: 4 sets of 15-20 reps per side
  • Superman (Back Extensions): 4 sets of 10-12 reps
  • Rest: 30 seconds between sets

Days 3 and 6 – Active Rest

  • Engage in light activities like walking, swimming, or gentle stretching for 30-45 minutes.

Remember to stay hydrated, maintain a balanced diet, and get enough sleep to support your weight loss journey. As you progress, consider increasing the intensity of your workouts or adding some variety to keep things engaging and effective.

ChatGPT and its Role in Fitness

Image of the ChatGPT logo above a muscular man with his top off, signifying ChatGPT and it's role in fitness

ChatGPT is a game changing AI language model developed by OpenAI and it’s changing the fitness industry as we speak.

It‘s digested huge amounts of extensive health and fitness information from across the internet. With the right prompts it is then able to apply this knowledge to create personalised workout plans that fit to your unique goals, circumstances and preferences.

If you use the right prompts/commands ChatGPT can become your digital personal trainer, offering fitness guidance that’s both informed and adaptable.

As you improve your fitness, ChatGPT’s plans can evolve with you, accommodating changes in your routine, improvements in your fitness levels, and shifts in your health goals. This responsive approach allows your workouts to remains effective and engaging over time.

Whether you’re a beginner aiming to build stamina or a pro focusing on strength training, ChatGPT can create a plan that understands your current fitness level, wanted outcomes, and even exercises to avoid due to injury. The model’s growing database includes countless exercises, workout styles, and wellness tips to suit event he most niche needs.

Using ChatGPT to write you workout plans doesn’t replace the human touch of us personal trainers but it can be a massive advantage if money and time are a consideration when looking for your next workout plan.

You can create your personalised fitness plans with ChatGPT then discuss them with your personal trainer and refine them further for a gold standard in Fitness experience and ideas.

If you don’t have the budget, or the time to travel to a PTI, or don’t like training with PTIs or in public gyms, the ChatGPT workout plans you can generate through this website are a great option.

Couple the plans generated with YouTube and you can check the correct form of exercises listed and see how to do any movements you are unsure of. This will save you money, and time and put you fully in control of your fitness journey.

Remember to explore a wide variety of fitness options to reach your peak level!

Benefits of Using ChatGPT for Workout Plans

Image of a women in good shape, working out with the ChatGPT logo and a list of benefits written beneath the logo to signify the Benefits of using ChatGPT for Workout Plans

There are a ton of benefits to harnessing ChatGPT to create your fitness plan. Here’s a few of them:

Cost and Time reduction

Skip out the middle man by removing the expense paid to gym PTIs and time travelling to and from to see them.

Flexibility and Customisation

ChatGPT can personalise and tweak or completely change your fitness plans at the click of a button. It can easily accommodate changes to your schedule, fitness levels, and personal goals. It can design a whole host of programs to; build muscle, increase running endurance, improve flexibility, and increase strength, the list is almost endless. 

Adaptability

Life is unpredictable, and so is your fitness journey. ChatGPT’s real-time adaptability allows you to modify your workout plans based on your progress, feedback, and changing circumstances. This is great perk to deal with life incidents like if you pick up an injury that restricts certain movements. With ChatGPT, you write a couple of instructions and create an entirely new workout schedule with all the exercises you cannot do replaced with ones you can complete.

Convenience and Accessibility

You can download ChatGPT onto your phone, and with this ease of access you can plan and adjust your workouts anytime, any place, anywhere, keeping your fitness gains uninterrupted, consistent and on point.

Data-Driven Guidance

ChatGPT’s recommendations come from a huge pool of fitness data and trends. This means you benefit from well-researched, scientifically-backed workout plans, enhancing the effectiveness of your fitness routine.

So with ChatGPT and the JJR Fitness Prompter available on your phone, you have detailed, effective and adaptable workout plans available to you at the click of a button. 

Additional Tips When Using ChatGPT Workout Plans

While ChatGPT offers a great framework for workout planning, adding a few key strategies can massively improve its effectiveness:

Incorporate Rest Days

Rest is a must-have to give your body a chance to heal and repair. ChatGPT can help design a balanced routine that includes rest days to allow your body to recover and grow stronger.

Get the Right Food Plan

Pair your ChatGPT-generated workout plan with nutritional guidance. A balanced diet fuels your workouts and aids in recovery. ChatGPT can suggest nutritional tips based on your individual needs.

Stay Flexible and Listen to Your Body

Be open to adjusting your ChatGPT-generated workout plan based on how your body feels. Regularly reassess and update your plan to match your current fitness levels and goals.

Consistency and Patience

Fitness is a journey, not a sprint. ChatGPT can help you stay on track, but consistent effort and patience are key to seeing results.

ChatGPT Workout Plan Limitations

While ChatGPT can be a useful tool, it’s important to remember that it’s not a substitute to completely rely on for professional fitness advice.

AI is getting better and more accurate every day, but it still has potential to provide inconsistent or generic recommendations. Always read through your workout plan in advance and check it fits your needs.

If you’re new to working out then consulting a certified fitness professional is a good idea to get you started.

Wrapping Up

So there you have it, your own customisable workout plan generator at the click of a button. I have generated and followed the plans myself and have had great results in strength and muscle gain.

Now you have your workout plan ready, get out there, smash your goals and head back when you are ready to create the next workout.

If you don’t already have ChatGPT on your phone and are unsure how to get it, this guide shows you how to get it done on Android and iPhone and click here for more details on AI advancements in fitness

Interested in a new fitness challenge? Take a look at HYROX – The functional fitness race that’s gone worldwide.

FAQ’s

Can you use ChatGPT to create a workout plan?

Yes, ChatGPT can be used to create workout plans. It generates exercise routines based on information provided by you, such as fitness goals, preferences, and medical considerations. Use the JJR Fitness Plan Generator to input all the prompt details you need to create your perfect workout plan with ChatGPT.

What are the exercises for ChatGPT?

ChatGPT can suggest various exercises depending on your goals and preferences. For instance, if you request a strength training plan, it might include exercises like squats, pull-ups, and lunges. The specific exercises it recommends will depend on the information you give to ChatGPT, like your fitness goals, available equipment, and workout environment​​. There are a host of great ChatGPT prompts to improve your fitness.

Can I use ChatGPT as a personal trainer?

While ChatGPT can help in creating workout plans and offering fitness-related information, it is not a replacement for a personal trainer. It lacks the capability to tailor workouts to your specific body shape or build and doesn’t ask follow-up questions that could refine its advice. A human trainer provides personalised attention, motivation, and form corrections, which ChatGPT cannot​​.

How to use ChatGPT for free?

ChatGPT is available for free through OpenAI’s platform. To use it, visit the OpenAI website and interact with the ChatGPT chatbot. You’ll need to create an account, but the basic version is free. Remember that it operates within its programming limitations and should not replace professional advice for specialised needs.

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