ChatGPT Ultimate Program

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Front Rack Reverse Lunge

Leg Extension

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise (3-Sec Eccentric)

4x20m 90% Accelerations

Heavy Squat & Quads

Pull-Up (Weighted)

Overhead Press (Barbell)

Incline DB Press

Rows

Face Pull

Hanging Leg Raise

4x100m 70% 60 Second Rest

Push/Pull Core

Stretching

Walk/Jog

Rest

Front Squat (Barbell)

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Glute-Ham Raise

Seated Calf Raise

DB Step Ups (Knee Height) Per Leg

Shuttle Runs 3x5x10m W 15s Rest Between

Posterior Chain (Power)

Bench Press (Barbell)

Seal Row

Dip (Weighted)

Russian Twist (Dumbbell)

10min Incline Treadmill

Upper body + Arms

Walking DB Lunges

Goblet Squat Drop Set

Cossack Lunge

High Knees + Skips + Bounds 3rnds

Volume Squat & Athletics

Establishing Base

Establishing Volume

Add 5-10Lbs

Add 5-10LBS

Peaking Add 5-10lbs

Peak Week

Deload

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