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ChatGPT Ultimate Program

by Julio G.
2 athletes joined

Program Description

Build lots of leg strength, stretching, and sprinting if possible

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2025 04:21
  • Last Edited
    Jul 10, 2025 01:21

Summary

The ChatGPT Ultimate Program is a comprehensive 7-week training plan designed for dedicated lifters looking to elevate their strength and conditioning. With six training days each week, you'll tackle a mix of heavy compound lifts, targeted accessory work, and core stabilization exercises. This program emphasizes progressive overload and balanced muscle development, ensuring you build power in your squats, enhance your pushing and pulling strength, and sculpt your core. Get ready to push your limits and achieve your fitness goals with this structured and effective regimen!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 7
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Front Rack Reverse Lunge
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Front Rack Reverse Lunge
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Front Rack Reverse Lunge
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 9
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 6
6
4x20m 90% Accelerations
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 7.5
2
Overhead Press (Barbell)
4
6 reps
RPE 7.5
3
Incline DB Press
4
10 reps
RPE 7
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 7.5
2
Overhead Press (Barbell)
4
6 reps
RPE 7.5
3
Incline DB Press
4
10 reps
RPE 7
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 7.5
3
Incline DB Press
4
10 reps
RPE 7
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline DB Press
4
10 reps
RPE 8
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Incline DB Press
4
10 reps
RPE 8
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Incline DB Press
4
10 reps
RPE 9
4
Rows
4
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 6.5
2
Overhead Press (Barbell)
4
6 reps
RPE 6
3
Incline DB Press
4
10 reps
RPE 6
4
Rows
4
8 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 7
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 7
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 7
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 8
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 8
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Glute-Ham Raise
3
6 reps
RPE 9
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 9
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 6
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4
Glute-Ham Raise
3
6 reps
RPE 6
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 6
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 7
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Seal Row
4
6 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Seal Row
4
6 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Seal Row
4
6 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 6
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 6
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7.5
2
Front Rack Reverse Lunge
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
5
Standing Calf Raise (3-Sec Eccentric)
4 Sets
15 Reps
@7
6
4x20m 90% Accelerations
1 Set
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6 Reps
@7.5
2
Overhead Press (Barbell)
4 Sets
6 Reps
@7.5
3
Incline DB Press
4 Sets
10 Reps
@7
4
Rows
4 Sets
8 Reps
@8
5
Face Pull
3 Sets
15 Reps
@7
6
Hanging Leg Raise
3 Sets
15 Reps
-
7
4x100m 70% 60 Second Rest
1 Set
-
Day 3
1
Stretching
1 Set
-
2
Walk/Jog
1 Set
30 mins
-
Day 4
1
Front Squat (Barbell)
4 Sets
6 Reps
@7-7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Glute-Ham Raise
3 Sets
6 Reps
@7
5
Seated Calf Raise
3 Sets
20 Reps
-
6
DB Step Ups (Knee Height) Per Leg
3 Sets
10 Reps
@7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1 Set
-
Day 5
1
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
2
Seal Row
4 Sets
6 Reps
@8
3
Dip (Weighted)
3 Sets
10 Reps
@7
4A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
4B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
7
10min Incline Treadmill
1 Set
-
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
@7.5
2
Walking DB Lunges
3 Sets
20 Reps
-
3
Goblet Squat Drop Set
1 Set
1 Set
1 Set
8-10 Reps
8-12 Reps
15-
-
-
-
4
Cossack Lunge
3 Sets
10 Reps
@8
5A
Standing Calf Raise
1 Set
15 Reps
-
5B
Bent Knee Raises
1 Set
15 Reps
-
6
High Knees + Skips + Bounds 3rnds
1 Set
-