Get Workout Routine Recommendations from ChatGPT - AI Custom Home Training Plan

Standing in the gym on day one, feeling lost?

"Treadmill? Weight machines? What do I do and for how long?"

PT sessions are expensive, and YouTube has too many options to choose from...

Using ChatGPT or Claude is like having a free personal trainer!

Today, I'll show you how to create your own workout routine with AI, complete with practical examples.

---

Why are AI workout routines great?

If you observe people at the gym, there are two main groups. The first follows a systematic routine - they bring a notebook with their planned exercises or follow a program from their PT sessions. The second group just goes with the flow - "Today, just 30 minutes on the treadmill," "Should I do chest today?" This kind of thing.

Statistics show that the first group has a goal achievement rate 3 times higher than the second. Why? Because systematic planning allows you to track progress and apply scientifically proven principles (progressive overload, muscle recovery, etc.).

But the problem is that creating such a systematic routine is difficult. PT sessions are expensive (300,000-500,000 won per month), and routines found online don't match your level or goals... So many people end up in the second group.

AI completely solves this problem. What are the advantages?

Advantages

1. Customized - A program just for you Tailored to your goals, fitness level, and available time. "Fat loss" and "muscle gain" require completely different training approaches, and AI distinguishes this accurately to create your routine. Even if you say "I can only do Mon/Wed/Fri for 1 hour each," it creates a 3-day split routine accordingly.

2. Free - Zero cost PT sessions cost 300,000 won per month, 900,000 won for 3 months, but AI is free! You can ask the same question 100 times with no additional cost. Sometimes it's awkward to ask a PT "Can you explain that again?" With AI, there's no such concern.

3. Flexible modifications - Real-time adjustments If you say "This exercise is too hard," it adjusts immediately. With PT, you only meet at scheduled times so mid-course corrections are difficult, but with AI, you can ask "My shoulder hurts today, recommend an alternative exercise" and get instant answers.

4. Progress tracking - Scientific progression It increases intensity progressively week by week. The most important principle in exercise science is "Progressive Overload." You need to gradually increase weight or reps each week for muscles to continue developing, and AI automatically calculates and presents this.

---

Step 1: Enter basic information

Bad example

Too vague:

Create a workout routine

AI will only give you average routines. For example, answering "A typical 3-day split is Monday chest, Wednesday back, Friday legs." Not wrong, but you don't know if it fits you.

Exercise beginners and 6-month veterans need completely different starting points. If a beginner follows a veteran's routine, there's high injury risk, and conversely, if a veteran follows a beginner's routine, progress is slow. Also, diet goals and bulking goals have opposite training methods (heavy weight vs high reps, cardio proportion, etc.).

So asking vaguely gets vague answers. You need to be more specific.

Good example

Specifically:

Create a workout routine for me.

Basic information:
- Age/Gender: 27-year-old female
- Goal: Fat loss (current 28% → target 22%)
- Current exercise experience: Almost none (beginner)
- Available time: 3 times per week, 1 hour each
- Location: Gym (equipment available)
- Disliked exercises: Running (bad knees)

AI response example

🏋️ 12-Week Fat Loss Program (Beginner)

**Goal:**
- 6% body fat reduction (12-week basis)
- Strength improvement and basal metabolic rate increase

**Workout frequency:** 3 times per week (Mon/Wed/Fri)
**Workout time:** 60 minutes per session

---

**Workout structure:**
- Warm-up: 10 minutes
- Strength training: 35 minutes
- Cardio: 10 minutes
- Cool-down: 5 minutes

---

**Weekly program**

**Weeks 1-4: Building foundation**

**Monday - Lower body focus**
1. Warm-up
   - Bike: 5 minutes (low intensity)
   - Dynamic stretching: 5 minutes

2. Strength training
   - Bodyweight squats: 3 sets × 12 reps
   - Bodyweight lunges: 3 sets × 10 reps (each leg)
   - Leg press: 3 sets × 15 reps (light weight)
   - Leg curl: 3 sets × 12 reps
   - Hip bridge: 3 sets × 15 reps

3. Cardio
   - Elliptical: 10 minutes (moderate intensity)

4. Cool-down
   - Static stretching: 5 minutes

**Wednesday - Upper body focus**
1. Warm-up
   - Elliptical: 5 minutes
   - Arm/shoulder dynamic stretching: 5 minutes

2. Strength training
   - Push-ups (knees down): 3 sets × 10 reps
   - Seated row: 3 sets × 12 reps
   - Dumbbell shoulder press: 3 sets × 12 reps (light weight)
   - Bicep curl: 3 sets × 12 reps
   - Tricep pushdown: 3 sets × 12 reps

3. Cardio
   - Bike: 10 minutes

4. Cool-down
   - Upper body stretching: 5 minutes

**Friday - Full body circuit**
1. Warm-up
   - Bike: 5 minutes
   - Full body stretching: 5 minutes

2. Strength training (Circuit training)
   - Squats: 15 reps
   - Push-ups (knees): 10 reps
   - Plank: 30 seconds
   - Dumbbell row: 12 reps
   - Leg raise: 12 reps
   → 3 rounds, 2-minute rest between sets

3. Cardio
   - Elliptical: 10 minutes

4. Cool-down
   - Full body stretching: 5 minutes

---

💡 **Weeks 1-4 focus:**
- Focus on learning proper form
- Prioritize reps over weight
- Add a day of rest if experiencing muscle soreness

---

Step 2: Goal-specific customized routines

Goal: Strength increase (Male)

Create a strength-building routine for me.

Basic information:
- Age/Gender: 25-year-old male
- Goal: Strength and muscle mass increase
- Current exercise experience: 6 months (beginner-intermediate)
- Available time: 4-5 times per week, 90 minutes each
- Location: Gym
- Current big 3 lifts: Squat 80kg, Bench press 60kg, Deadlift 90kg

AI response

💪 12-Week Strength Program (Beginner-Intermediate)

**Target big 3 weights:**
- Squat: 80kg → 100kg (+20kg)
- Bench press: 60kg → 75kg (+15kg)
- Deadlift: 90kg → 110kg (+20kg)

**Workout split:** 5-day split
- Mon: Chest
- Tue: Back
- Wed: Rest
- Thu: Shoulders
- Fri: Legs
- Sat: Arms
- Sun: Rest

---

**Monday - Chest**

1. Bench press: 5 sets
   - Set 1: 40kg × 12 reps (warm-up)
   - Sets 2-4: 60kg × 5 reps (main)
   - Set 5: 50kg × 8 reps (finisher)

2. Incline dumbbell press: 4 sets × 8-10 reps

3. Chest fly: 4 sets × 12 reps

4. Dips: 4 sets × 10 reps

5. Cable crossover: 3 sets × 15 reps

Rest: 2-3 minutes between sets

---

**Tuesday - Back**

1. Deadlift: 5 sets
   - Set 1: 60kg × 10 reps (warm-up)
   - Sets 2-4: 90kg × 5 reps (main)
   - Set 5: 70kg × 8 reps

2. Pull-ups: 4 sets × max reps
   (Use assist machine if needed)

3. Barbell row: 4 sets × 8 reps

4. Seated row: 4 sets × 10 reps

5. Lat pulldown: 3 sets × 12 reps

6. Face pull: 3 sets × 15 reps

---

**Thursday - Shoulders**

1. Military press: 5 sets × 6-8 reps

2. Side lateral raise: 4 sets × 12 reps

3. Front raise: 4 sets × 12 reps

4. Reverse fly: 4 sets × 12 reps

5. Arnold press: 3 sets × 10 reps

6. Shrug: 3 sets × 15 reps

---

**Friday - Legs**

1. Squat: 5 sets
   - Set 1: 50kg × 12 reps (warm-up)
   - Sets 2-4: 80kg × 5 reps (main)
   - Set 5: 60kg × 10 reps

2. Leg press: 4 sets × 10 reps

3. Leg extension: 4 sets × 12 reps

4. Leg curl: 4 sets × 12 reps

5. Lunges: 3 sets × 10 reps (each leg)

6. Calf raise: 4 sets × 20 reps

---

**Saturday - Arms**

1. Barbell curl: 4 sets × 8-10 reps

2. Hammer curl: 4 sets × 10 reps

3. Concentration curl: 3 sets × 12 reps

4. Close-grip bench press: 4 sets × 8 reps

5. Tricep extension: 4 sets × 10 reps

6. Cable pushdown: 3 sets × 15 reps

---

**Weekly progression (Linear increase)**

| Week | Main weight (Big 3) | Volume |
|------|-------------------|------|
| 1-2 | Current weight | Adaptation |
| 3-4 | +2.5kg | Maintain |
| 5-6 | +5kg | Maintain |
| 7-8 | +7.5kg | Decrease (Deload) |
| 9-10 | +10kg | Increase |
| 11-12 | +12.5kg | Maximum |

💡 **Core principles:**
- Focus on increasing compound movement (Big 3) weights
- Adequate rest between sets (2-3 minutes)
- Deload once per week (Week 8)
- Protein intake 1.6-2g per kg body weight

---

Step 3: Home training routine

Prompt

Create a home workout routine.

Conditions:
- Equipment: None (bodyweight only)
- Space: Small (yoga mat size)
- Time: 5 times per week, 30 minutes
- Goal: Full body strength + fat loss
- Noise concern: Must be careful (no jumping movements)

AI response

🏠 30-Minute Home Workout Routine (Zero noise)

**5-day weekly routine**
- Mon/Wed/Fri: Strength training
- Tue/Thu: Core + flexibility

---

**Monday - Upper body & Core**

1. Warm-up (3 minutes)
   - Arm circles: 30 seconds
   - Shoulder shrugs: 30 seconds
   - Neck stretches: 30 seconds
   - Torso twists: 30 seconds
   - March in place: 60 seconds

2. Main circuit (20 minutes)
   Repeat the following sequence 3 times
   10-second rest between exercises, 2-minute rest between circuits

   - Push-ups: 15 reps (knees down OK)
   - Plank: 40 seconds
   - Diamond push-ups: 10 reps
   - Side plank: 30 seconds each
   - Pike push-ups: 12 reps
   - Mountain climbers: 30 seconds (slow)
   - Superman: 15 reps

3. Cool-down (7 minutes)
   - Child's pose: 1 minute
   - Cat-cow: 1 minute
   - Upper body stretching: 5 minutes

---

**Tuesday - Core focus**

1. Warm-up (3 minutes)
   - Lying knee hugs: 1 minute
   - Pelvic tilt: 1 minute
   - Torso twists: 1 minute

2. Core circuit (20 minutes)
   Each exercise 40 seconds ON, 20 seconds rest
   3 rounds total

   - Plank
   - Dead bug
   - Russian twist
   - Leg raise
   - Bird dog (20 seconds each)
   - Side plank (20 seconds each)
   - Heel taps
   - Bicycle crunches

3. Cool-down (7 minutes)
   - Core stretching

---

**Wednesday - Lower body**

1. Warm-up (3 minutes)
   - March in place: 1 minute
   - Leg swings: 1 minute
   - Ankle rotations: 1 minute

2. Lower body circuit (20 minutes)
   Each exercise 15 reps × 4 sets
   90-second rest between sets

   - Squats: 15 reps
   - Split squats (each leg): 12 reps
   - Side lunges (each leg): 10 reps
   - Hip bridge: 20 reps
   - Single-leg deadlift (each leg): 10 reps
   - Wall sit: 30 seconds
   - Calf raise: 25 reps

3. Cool-down (7 minutes)
   - Lower body stretching

---

**Thursday - Yoga/Stretching**

1. Yoga flow (30 minutes)
   - Cat-cow: 2 minutes
   - Down dog-cobra flow: 5 minutes
   - Warrior sequence: 5 minutes
   - Pigeon pose: 2 minutes each
   - Seated forward fold: 3 minutes
   - Lying twist: 2 minutes each
   - Savasana: 5 minutes

---

**Friday - Full body HIIT (Low intensity)**

1. Warm-up (3 minutes)

2. HIIT circuit (20 minutes)
   Each exercise 30 seconds ON, 30 seconds rest
   4 rounds

   - Burpees (no jump): 30 seconds
   - Plank to down dog: 30 seconds
   - Inchworm: 30 seconds
   - Crab walk: 30 seconds
   - Bear crawl: 30 seconds

3. Cool-down (7 minutes)

---

**Progress checklist**

Weekly goals:
- Weeks 1-2: Learn movements, correct form
- Weeks 3-4: Reps +20%
- Weeks 5-6: Circuit rounds +1
- Weeks 7-8: Exercise time +10 seconds
- Weeks 9-12: Challenge advanced variations

💡 **Home workout success tips:**
1. Same time every day (create routine)
2. Yoga mat essential (joint protection)
3. Prepare water
4. Use phone timer

---

Step 4: Request exercise modifications

Prompt

I have the lower body routine from above but:
- Squats put too much strain on my knees
- Lunges are difficult to balance
- Want to reduce time to 30 minutes

Please modify with alternative exercises.

AI response

✅ Modified lower body routine (30 minutes, knee protection)

**Changes made:**

1. Squats → Wall sit + Hip bridge
   - Reason: Gentler knee angle, less strain
   - Effect: Same stimulation for thighs + glutes

2. Lunges → Leg raises (lying down)
   - Reason: No balance needed
   - Effect: Front thigh stimulation

3. Time reduction: Rest between sets 90 seconds → 60 seconds

---

**New routine (30 minutes)**

1. Warm-up (3 minutes)

2. Main exercises (22 minutes)
   3 sets, 60-second rest between sets

   - Wall sit: 45 seconds
   - Hip bridge: 20 reps
   - Side leg raise (each leg): 15 reps
   - Clamshell (each leg): 15 reps
   - Donkey kick (each leg): 12 reps
   - Calf raise: 20 reps

3. Cool-down (5 minutes)

💡 Knee protection tips:
- Essential knee warm-up before exercise
- Stop immediately if pain is felt
- Consider wearing knee support

---

💡 Practical tips

Tip 1: Request progress tracking

Create an exercise log template in this format:

Items to record:
- Date
- Completed exercises
- Sets/weight/reps
- Condition (1-10)
- Next goal

Tip 2: Get video recommendations

I don't know how to do the "dead bug" movement in today's workout routine.
Explain how to do it and give me recommended YouTube search terms.

Tip 3: Weekly updates

I finished 4 weeks of training.
I want to increase intensity for the next 4 weeks, how should I modify?

Current level:
- Push-ups: Can do 20 consecutive
- Plank: Can hold 1 minute 30 seconds
- Squats: Can do 30

---

Injury prevention prompts

Before starting the workout routine:

My weak points:
- Chronic shoulder pain
- Lower back disc (mild)
- Weak wrists

Recommend exercises to avoid and alternatives.

AI response

⚠️ Exercises to avoid & alternatives

**Exercises to avoid:**

1. For shoulder pain:
   ❌ Overhead press
   ❌ Pull-ups
   ❌ Dips

   ✅ Alternatives:
   - Seated row (light weight)
   - Band pull-apart
   - Face pull (for rehabilitation)

2. For lower back disc:
   ❌ Deadlift
   ❌ Good morning
   ❌ Sit-ups

   ✅ Alternatives:
   - Bird dog
   - Dead bug
   - Plank (knees down)

3. For weak wrists:
   ❌ Regular push-ups
   ❌ Plank (palms)

   ✅ Alternatives:
   - Push-up bars
   - Fist push-ups
   - Elbow plank

💡 **Additional rehabilitation exercises:**
- Shoulders: Band internal/external rotation
- Lower back: McKenzie exercises
- Wrists: Wrist stretching & strengthening

---

Workout prompt collection

# Basic routine request
"[Goal] [Frequency] [Duration] workout routine. Beginner level."

# Target specific area
"4-week program focused on losing belly fat."

# By time of day
"20-minute morning routine to start the day."

# Progress update
"Did it for 4 weeks, too easy now. Upgrade to next level."

# Injury alternative
"Planning to do [exercise] today but [body part] hurts. Recommend alternative."

---

12-week progression example

After receiving a 12-week program from AI:

Week 1: "Week 1 complete! Tell me precautions for next week."
Week 4: "Week 4 results [data]. Evaluate and adjust please."
Week 8: "Mid-point check. How's progress vs. goal?"
Week 12: "12 weeks complete! Help set goals for next 12 weeks."

---

Conclusion

Using AI workout routines:

• Save PT costs (300,000 won/month → 0 won)
• Customized program
• Modify anytime

The key is to receive the AI routine and practice consistently!

A routine you can stick to is better than a perfect routine.

---

Next post preview: 📌 Get AI summaries of stretching and yoga videos