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BoostcampPNG

ChatGPT Workout

by Mejia J.

Program Description

To achieve an Aesthetic Physique with an emphasis on a V tapper. This is a full body 3 day workout. This program was suggested by ChatGPT.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 21, 2025 04:55
  • Last Edited
    Jun 18, 2025 12:43

Summary

Transform your fitness journey with the ChatGPT Workout, a comprehensive 10-week program designed for those ready to elevate their strength training. Committing just three days a week, you'll engage in a balanced mix of compound and isolation movements, targeting all major muscle groups for optimal results. Expect to build muscle and improve your overall fitness with exercises like the Incline Bench Press and Trap Bar Deadlift, all while utilizing a full gym setup. Get ready to push your limits and achieve your goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@6-8
2
Lat Pulldown
4 Sets
8-10 Reps
@8-10
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
8
Ab Wheel
3 Sets
15-20 Reps
-
Day 2
1
Trap Bar Deadlift
4 Sets
5-6 Reps
-
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
-
3
Arnold Press
3 Sets
10-12 Reps
-
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
5
Reverse Pec Deck
3 Sets
15-16 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
8
Wood Chop
3 Sets
15-16 Reps
-
9
Glute Bridge (Dumbbell)
3 Sets
18-20 Reps
-
Day 3
1
Hack Squat
4 Sets
6-8 Reps
-
2
Pendlay Row
4 Sets
8-10 Reps
-
3
Floor Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
5
Y Raise
3 Sets
15-16 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
8
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
9
Glute Kickback (Cable)
3 Sets
12-15 Reps
-