Ai workoutplan

I asked OpenAi to create me a ppl workout plan and it came up with this:

Here is a detailed push-pull-legs workout plan and diet plan that can help you achieve your fitness goals:

Workout Plan:

Day 1: Push
Warm up with 5-10 minutes of light cardio and dynamic stretching.
Perform 3 sets of 8-12 repetitions of the following exercises:
Bench press
Incline press
Shoulder press
Tricep extension
Bicep curl
Finish with 5-10 minutes of static stretching.
Day 2: Pull
Warm up with 5-10 minutes of light cardio and dynamic stretching.
Perform 3 sets of 8-12 repetitions of the following exercises:
Bent-over row
Lat pulldown
Seated cable row
Pull-up
Hammer curl
Finish with 5-10 minutes of static stretching.
Day 3: Legs
Warm up with 5-10 minutes of light cardio and dynamic stretching.
Perform 3 sets of 8-12 repetitions of the following exercises:
Barbell squat
Leg press
Lunges
Calf raises
Leg extension
Finish with 5-10 minutes of static stretching.
Diet Plan:

Eat a balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats.
Drink plenty of water to stay hydrated and support your workouts.
Limit your intake of processed and sugary foods, and avoid alcohol and caffeine.
Eat small, frequent meals throughout the day to keep your energy levels up and support muscle growth and recovery.
Include protein-rich foods, such as chicken, fish, eggs, and tofu, in every meal to support muscle growth and repair.
This push-pull-legs workout plan and diet plan is a general guide, and can be adjusted to suit your individual needs and goals. It is important to listen to your body and make changes as needed to ensure that you are achieving the best results and staying healthy and injury-free.

Based or cringe?

  1. 2 months ago
    Anonymous

    if its only 3 days why the fuck would i do 6 lifts hitting the same shit and losing efficiency

    • 2 months ago
      Anonymous

      You do it 3 days rest one and do it again.
      Or if you a maniac you do it consecutively untill you feel burnt out then take a couple days off.
      Throw in some abb days if you wanna break up the workouts or have sore muscles.

      • 2 months ago
        Anonymous

        yea but currently i do stronglifts which is also 3 days but hits muscles all over the body. im never too tired to lift on the next day so isnt it best to always have whole body working instead of a couple things pushed to max

        • 2 months ago
          Anonymous

          You want to get strong or you want to get aesthetic. You can grow the size of your muscles more with an isolated 8-12 rep range and higher volume than a 5x5 compound.

  2. 2 months ago
    Anonymous

    Based. If you actually do this for months on end while properly pushing yourself and trying to progress weight every week you will make good bro gains.

    My selfmade split looks pretty similar

    • 2 months ago
      Anonymous

      Mine looks also similar but I may like this Ai wp actually more lol

  3. 2 months ago
    Anonymous

    very basic but if you put effort into this you would look better than 80% of population. leg day seems a bit much imo

  4. 2 months ago
    Anonymous

    seems fine. I would do pull -ups before lat pulldowns.

  5. 2 months ago
    Anonymous

    I told the AI to give me the perfect arm workout for hypertrophy. Do you agree with AI-chan's choices?

    • 2 months ago
      Anonymous

      I do hammercurls at the end cause i broke my thumb a few months back and the holding the dongle on the end of the cable seems to strain it abit.

      • 2 months ago
        Anonymous

        you can always do cable curls with an attachment

    • 2 months ago
      Anonymous

      These AIs seem pretty smart. Can you use them for porn?

    • 2 months ago
      Anonymous

      What site is this? Did OpenAI change design?

    • 2 months ago
      Anonymous

      Checked, the ai is part of the vascularity conspiracy

  6. 2 months ago
    Anonymous

    Bro can you get your AI to generate me a meal plan for 2500 cals with 300grams of protein included. 3-5 meals no snacks

    • 2 months ago
      Anonymous

      Here is a sample meal plan for 2500 calories with 300 grams of protein included:

      Sure thing bro

      Breakfast: 1 cup oatmeal with 1 scoop protein powder and 1 cup blueberries (340 calories, 25 grams protein)
      Lunch: 1 cup quinoa with 1 cup roasted vegetables and 4 ounces grilled chicken (375 calories, 40 grams protein)
      Dinner: 6 ounces salmon with 1 cup steamed broccoli and 1 cup brown rice (525 calories, 40 grams protein)
      Snack: 1 hard-boiled egg and 1 small apple (150 calories, 7 grams protein)
      This meal plan provides a total of 1290 calories and 112 grams of protein. You can adjust the portions or swap out some of the ingredients to reach your desired calorie and protein intake. It's also a good idea to vary your meals and include a variety of healthy, nutrient-dense foods to ensure that you are getting all the essential nutrients your body needs.

      • 2 months ago
        Anonymous

        Dumbass AI can’t even understand what we ask for

        • 2 months ago
          Anonymous

          These AI's don't work like machine people from SciFi. They're language models and they simply try to continue/complete the text you prompted it with based on their data model.They don't have thoughts or agency, they don't understand what they're doing. They will always give you what it thinks you want. Pic rel is what it spat out after i changed the prompt wording a little. Now it follows the calorie requirement.

          What site is this? Did OpenAI change design?

          It's OpenAi ChatGPT with the light theme.

          • 2 months ago
            Anonymous

            That lil bro just build me a todoapp and a webscraper and yotube downloader in perfect syntax. Also you can ask it basically everything and it will explain every concept to you.

            This thing is insane. Look at g.

            • 2 months ago
              Anonymous

              I don't believe you.

      • 2 months ago
        Anonymous

        lol thanks for trying lad gunna loose alot of gains following that one. Can still get some meal ideas off it tho

  7. 2 months ago
    Anonymous

    I asked the AI to create a 6day plan with only free weights:

    Here is a 6-day PPL (push-pull-legs) workout plan that uses only free weights:

    Day 1: Push

    Bench press: 3 sets of 8-10 reps
    Incline dumbbell press: 3 sets of 8-10 reps
    Military press: 3 sets of 8-10 reps
    Tricep dips: 3 sets of 8-10 reps
    Lateral raises: 3 sets of 8-10 reps
    Day 2: Pull

    Pull-ups: 3 sets of 8-10 reps
    Bent-over rows: 3 sets of 8-10 reps
    Bicep curls: 3 sets of 8-10 reps
    Hammer curls: 3 sets of 8-10 reps
    Face pulls: 3 sets of 8-10 reps
    Day 3: Legs

    Squats: 3 sets of 8-10 reps
    Lunges: 3 sets of 8-10 reps per leg
    Leg press: 3 sets of 8-10 reps
    Calf raises: 3 sets of 8-10 reps
    Glute bridges: 3 sets of 8-10 reps
    Day 4: Rest

    Day 5: Push

    Bench press: 3 sets of 8-10 reps
    Incline dumbbell press: 3 sets of 8-10 reps
    Military press: 3 sets of 8-10 reps
    Tricep dips: 3 sets of 8-10 reps
    Lateral raises: 3 sets of 8-10 reps
    Day 6: Pull

    Pull-ups: 3 sets of 8-10 reps
    Bent-over rows: 3 sets of 8-10 reps
    Bicep curls: 3 sets of 8-10 reps
    Hammer curls: 3 sets of 8-10 reps
    Face pulls: 3 sets of 8-10 reps
    Day 7: Legs

    Squats: 3 sets of 8-10 reps
    Lunges: 3 sets of 8-10 reps per leg
    Leg press: 3 sets of 8-10 reps
    Calf raises: 3 sets of 8-10 reps
    Glute bridges: 3 sets of 8-10 reps
    This workout plan includes exercises for the chest, shoulders, triceps, biceps, back, legs, and calves. It is designed to be performed 3 days per week with at least 1 day of rest between each workout.

    It is important to follow a balanced diet and to warm up properly before each workout to avoid injury and to maximize your results. You can also adjust the number of sets, reps, and exercises to suit your fitness level and goals.

  8. 2 months ago
    Anonymous

    That won't make me look like superman

  9. 2 months ago
    Anonymous

    It told me to do biceps curls both on the push and the pull day

  10. 2 months ago
    Anonymous

    >doing cardio
    lol

    You'll have gigantic tri's and comparatively pathetic biceps. The thinking man's fizik, but you should be aware of this.

  11. 2 months ago
    Anonymous

    No deadlifts

  12. 2 months ago
    Anonymous

    actually not bad, depending on how you do your squats and lunges you might want to add some direct hamstring work

  13. 2 months ago
    Anonymous

    How do I sex Cortana?

    • 2 months ago
      Anonymous

      Stick your dick in a USB port

  14. 2 months ago
    Anonymous

    Do I have to pay to use this AI?
    You mean I don't mind but I'm unsure as to if this things actually going to be able to beat out workout programs from ex olympians for example.

    • 2 months ago
      Anonymous

      No it's free for now. That thing is insane

      • 2 months ago
        Anonymous

        Awesome thanks for the heads up man, I'll definatly take a gander.

Your email address will not be published.