Program Description
Build muscle and strength.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedDec 24, 2024 03:20
- Last EditedJun 18, 2025 09:54

Summary
Transform your physique with the Chat GPT Split, a dynamic 4-week program designed for serious lifters. Committing just 5 days a week, you'll engage in a balanced mix of barbell, dumbbell, and cable exercises targeting major muscle groups, including chest, back, and shoulders. Each session is crafted to build strength and enhance muscle definition, ensuring you push your limits with every rep. Perfect for those with a garage gym setup, this program will elevate your training and deliver impressive results. Get ready to unlock your potential!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
2
Incline Bench Press (Dumbbell)2 Sets
2 Sets
10 Reps
8 Reps
@8
@10
3
Lateral Raise (Dumbbell)2 Sets
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@8
@10
4
Chest Fly (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@10
5
Front Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6
@8
@10
6
Face Pull1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6
@8
@10
Day 2
1
Barbell Row1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@6
@8
@9
2
Lat Pulldown4 Sets
12 Reps
@8
3
Dumbbell Row4 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Bicep Curl (Cable)3 Sets
15 Reps
@8
6
Cable Low Row3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Romanian Deadlift (Barbell)2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Lunge (Dumbbell)3 Sets
12 Reps
@8
4
Standing Calf Raise2 Sets
2 Sets
20 Reps
15 Reps
@8
@8
Day 4
1
Incline Bench Press (Barbell)1 Set
3 Sets
8 Reps
8 Reps
@7
@8
2
Bench Press (Dumbbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Arnold Press4 Sets
10 Reps
@8
4
Chest Fly (Cable)2 Sets
2 Sets
15 Reps
12 Reps
@8
@9
5
Lateral Raise (Cable)3 Sets
15 Reps
@8
6
Shrug (Barbell)2 Sets
2 Sets
15 Reps
15 Reps
@8
@10
Day 5
1
Single Arm Tricep Extension (Cable)4 Sets
15 Reps
@8
2
Overhead Tricep Extension (Dumbbell)3 Sets
15 Reps
@8
3
Dumbbell Bench Pullover3 Sets
12 Reps
@8
4
Seated Row (Cable)4 Sets
12 Reps
@8
5
T-Bar Row4 Sets
10 Reps
@8
6
Upright Row (Cable)4 Sets
12 Reps
@8