4-Day Upper/Lower Body Split Training Program Created by ChatGPT

Artificial intelligence is getting more and more predominant in our lives. Why not use it for your fitness goals? We asked ChatGPT to create a 4-day upper/lower body split training program – and it wasn’t bad at all. Give it a try if you want.

ChatGPT has become a useful tool for people in all kinds of industries. The chatbot, an artificially intelligent robot, that interacts in a conversational way, can do many things from writing books, creating headlines for articles, answering frequently asked questions, translating languages, coding, and much more.

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Of course, this is still in its early use and there is much to be refined. However, if you could ask an AI program to help you out with something that could get you fitter, and you take away the useless or wrong information, wouldn’t you be happy with it?

That is what we are here for. We use our expertise in fitness and health to see if what ChatGPT created for us is actually good. See below the results.

Earlier in 2023 we asked ChatGPT to create a CrossFit workout for beginners and the result was quite disappointing. But this time we were positively surprised with what the program came up with.

4-Day Upper/Lower Body Split Training Program Created by ChatGPT

So, to be specific, we asked ChatGPT to “write a full upper/lower body split training program utilising gym equipment for someone who goes to the gym 4 times a week.” We also specifically asked to have a minimum of 6 exercises each day. More volume usually means more strength and muscle gains.

Here is what the program came up with.

Day 1: Upper Body – Push Focus

1. Barbell Bench Press: 3 sets of 8-10 reps
2. Dumbbell Shoulder Press: 3 sets of 8-10 reps
3. Incline Dumbbell Flyes: 3 sets of 10-12 reps
4. Triceps Dips: 3 sets of 10-12 reps
5. Cable Pushdowns: 3 sets of 10-12 reps
6. Hanging Leg Raises: 3 sets of 12-15 reps (core exercise)

Day 2: Lower Body – Quad/Hamstring Focus

1. Barbell Squats: 3 sets of 8-10 reps
2. Romanian Deadlifts: 3 sets of 8-10 reps
3. Leg Press: 3 sets of 10-12 reps
4. Walking Lunges: 3 sets of 10-12 reps per leg
5. Seated Leg Curls: 3 sets of 10-12 reps
6. Standing Calf Raises: 3 sets of 12-15 reps

Day 3: Rest and Recovery

Source: Andrea Piacquadio on Pexels

Day 4: Upper Body – Pull Focus

1. Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps
2. Bent-Over Rows: 3 sets of 8-10 reps
3. Seated Cable Rows: 3 sets of 10-12 reps
4. Barbell Bicep Curls: 3 sets of 10-12 reps
5. Hammer Curls: 3 sets of 10-12 reps
6. Plank: 3 sets, hold for 30-60 seconds (core exercise)

Day 5: Lower Body – Glute/Calves Focus

1. Barbell Hip Thrusts: 3 sets of 8-10 reps
2. Bulgarian Split Squats: 3 sets of 8-10 reps per leg
3. Leg Press (feet high and wide): 3 sets of 10-12 reps
4. Glute Bridge: 3 sets of 10-12 reps
5. Seated Calf Raises: 3 sets of 10-12 reps
6. Russian Twists: 3 sets of 12-15 reps (core exercise)

Day 6-7: Rest and Recovery

What Do We Think of the 4-Day Upper/Lower Body Split Training Program?

To be honest, it is a quite good training split overall. It is nice to see that ChatGPT decided to further split the upper body exercises into push and pull. The only issue is that, this way, you would only be hitting your chest, triceps (push movements), back and biceps (pull movements) only once a week and that would not be enough if you are at an intermediate level.

The lower split is more well-rounded, even though it says it is quad-focused or calf-focused.

Of course, since this is a workout created by a robot, it is not perfectly created for an individual, but rather something that could be helpful for many people. In this case, if you are above beginner and are just starting to split your programs, then this workout program will fit like a glove for your needs.

The best thing we can say about this 4-day upper/lower body split training program created by ChatGPT is the order of the exercises. It is highly recommended to begin your training day with a compound movement, an exercise that uses multiple muscle groups at the same time to do the required movement.

We see that throughout the days with barbell bench press, barbell squats and deadlifts, pull-ups and barbell hip thrusts.

Source: Your House Fitness

It is also recommended to finish off the day with some isolation exercise to hit specific smaller muscles that you want to go to failure to force muscle growth.

How to Force Muscle Growth – 5 Methods to Accomplish Just That

Of course, if you want to focus more on your chest or back, you should change the exercises given in the workout. But overall, this is not a bad workout to begin with.