Rishil

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This workout plan was solely generated by ChatGPT with the prompt below, I’ve not changed or added anything to it. I’m going to follow it for 8-weeks and see how it is.

Prompt to ChatGPT o1-preview: Generate me a workout plan for the next 8 weeks. It should include an upper body, lower body and full body workout each week. In each workout you should incorporate strength, some sort of cardio whether it is HIIT or supersets, and core in at least once or twice a week. Please aim to make the exercises functional exercises, olympic lifts and CrossFit incorporated parts.

8-Week Workout Plan

Week 1

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Arm circles
• PVC pipe pass-throughs

Strength:

1. Push Press - 4 sets x 6 reps
2. Pull-Ups - 4 sets x 8 reps (use assistance if needed)
3. Bent-Over Barbell Row - 4 sets x 8 reps

Cardio/HIIT:

• EMOM (Every Minute on the Minute) for 12 minutes:
  • Minute 1: 10 Kettlebell Swings
  • Minute 2: 10 Burpees
  • Minute 3: Rest

Core:

• Plank Holds - 3 sets x 60 seconds

---

Workout 2: Lower Body

Warm-up (10 mins):

• Air squats
• Lunges
• Dynamic stretches

Strength:

1. Back Squat - 5 sets x 5 reps
2. Romanian Deadlift - 4 sets x 8 reps
3. Walking Lunges - 3 sets x 12 reps per leg

Cardio/HIIT:

• 4 Rounds for Time:
  • 400m Run
  • 15 Box Jumps
  • 15 Wall Balls

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Mobility drills

Strength:

1. Clean and Jerk - 5 sets x 3 reps
2. Thrusters - 4 sets x 8 reps

Cardio/HIIT:

• AMRAP (As Many Rounds As Possible) in 15 minutes:
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Core:

• Hanging Leg Raises - 3 sets x 12 reps

---

Week 2

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Shoulder dislocates
• Band pull-aparts

Strength:

1. Bench Press - 5 sets x 5 reps
2. Bent-Over Dumbbell Row - 4 sets x 8 reps
3. Seated Dumbbell Shoulder Press - 4 sets x 8 reps

Cardio/HIIT:

• Tabata Protocol (4 minutes):
  • Alternating between Push-Ups and Mountain Climbers (20 seconds on, 10 seconds rest)

Core:

• Russian Twists - 3 sets x 20 reps

---

Workout 2: Lower Body

Warm-up (10 mins):

• Leg swings
• Hip circles
• Bodyweight squats

Strength:

1. Deadlift - 5 sets x 5 reps
2. Front Squat - 4 sets x 6 reps
3. Bulgarian Split Squat - 3 sets x 10 reps per leg

Cardio/HIIT:

• For Time:
  • 21-15-9 reps of:
    • Kettlebell Swings
    • Goblet Squats

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Dynamic stretches

Strength:

1. Snatch - 5 sets x 3 reps
2. Overhead Squat - 4 sets x 6 reps

Cardio/HIIT:

• EMOM for 15 minutes:
  • Minute 1: 15 Wall Balls
  • Minute 2: 12 Burpees
  • Minute 3: 15 Box Jumps

Core:

• Ab Wheel Rollouts - 3 sets x 10 reps

---

Week 3

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Arm swings
• Scapular push-ups

Strength:

1. Strict Press - 5 sets x 5 reps
2. Chin-Ups - 4 sets x 8 reps
3. Incline Dumbbell Bench Press - 4 sets x 8 reps

Cardio/HIIT:

• AMRAP in 12 minutes:
  • 5 Handstand Push-Ups (or pike push-ups)
  • 10 Ring Rows
  • 15 Dips

Core:

• Hanging Knee Raises - 3 sets x 15 reps

---

Workout 2: Lower Body

Warm-up (10 mins):

• High knees
• Butt kicks
• Dynamic lunges

Strength:

1. Sumo Deadlift - 5 sets x 5 reps
2. Leg Press - 4 sets x 10 reps
3. Glute Bridges - 4 sets x 12 reps

Cardio/HIIT:

• 5 Rounds for Time:
  • 200m Sprint
  • 20 Air Squats
  • 15 Box Jumps

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Mobility drills

Strength:

1. Power Clean - 5 sets x 3 reps
2. Thrusters - 4 sets x 10 reps

Cardio/HIIT:

• For Time:
  • 50 Double-Unders
  • 40 Kettlebell Swings
  • 30 Burpees
  • 20 Pull-Ups
  • 10 Overhead Squats

Core:

• Plank with Shoulder Taps - 3 sets x 20 taps

---

Week 4

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Band pull-aparts
• External rotations

Strength:

1. Push Jerk - 5 sets x 5 reps
2. Barbell Rows - 4 sets x 8 reps
3. Dumbbell Flyes - 4 sets x 10 reps

Cardio/HIIT:

• EMOM for 12 minutes:
  • Minute 1: 10 Pull-Ups
  • Minute 2: 15 Push-Ups
  • Minute 3: Rest

Core:

• V-Ups - 3 sets x 15 reps

---

Workout 2: Lower Body

Warm-up (10 mins):

• Leg swings
• Hip openers
• Bodyweight lunges

Strength:

1. Front Squat - 5 sets x 5 reps
2. Good Mornings - 4 sets x 8 reps
3. Step-Ups - 3 sets x 12 reps per leg

Cardio/HIIT:

• For Time:
  • 21-15-9 reps of:
    • Deadlifts
    • Box Jumps

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Dynamic stretches

Strength:

1. Snatch Balance - 5 sets x 3 reps
2. Overhead Lunges - 4 sets x 8 reps per leg

Cardio/HIIT:

• AMRAP in 15 minutes:
  • 10 Kettlebell Swings
  • 10 Burpees
  • 200m Run

Core:

• Russian Twists - 3 sets x 20 reps

---

Week 5

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Shoulder mobility drills
• Scapular retractions

Strength:

1. Incline Bench Press - 5 sets x 5 reps
2. Single-Arm Dumbbell Rows - 4 sets x 8 reps per arm
3. Arnold Press - 4 sets x 10 reps

Cardio/HIIT:

• Tabata Protocol (4 minutes):
  • Alternating between Battle Ropes and Push-Ups

Core:

• Ab Wheel Rollouts - 3 sets x 12 reps

---

Workout 2: Lower Body

Warm-up (10 mins):

• Dynamic stretches
• High knees
• Butt kicks

Strength:

1. Deadlift - 5 sets x 3 reps (increase weight)
2. Hack Squat - 4 sets x 8 reps
3. Hamstring Curls - 4 sets x 10 reps

Cardio/HIIT:

• 5 Rounds for Time:
  • 400m Run
  • 20 Wall Balls
  • 15 Box Jumps

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Mobility drills

Strength:

1. Clean and Jerk - 5 sets x 2 reps (increase weight)
2. Thrusters - 4 sets x 10 reps

Cardio/HIIT:

• EMOM for 15 minutes:
  • Minute 1: 10 Pull-Ups
  • Minute 2: 15 Push-Ups
  • Minute 3: 20 Air Squats

Core:

• Plank Holds - 3 sets x 90 seconds

---

Week 6

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Arm circles
• Band pull-aparts

Strength:

1. Bench Press - 5 sets x 3 reps (increase weight)
2. Weighted Pull-Ups - 4 sets x 6 reps
3. Military Press - 4 sets x 8 reps

Cardio/HIIT:

• AMRAP in 12 minutes:
  • 5 Muscle-Ups (or substitute with 5 Pull-Ups + 5 Dips)
  • 10 Push-Ups
  • 15 Box Jumps

Core:

• V-Ups - 3 sets x 20 reps

---

Workout 2: Lower Body

Warm-up (10 mins):

• Leg swings
• Hip circles
• Bodyweight squats

Strength:

1. Back Squat - 5 sets x 3 reps (increase weight)
2. Romanian Deadlift - 4 sets x 8 reps
3. Pistol Squats - 3 sets x 8 reps per leg

Cardio/HIIT:

• For Time:
  • 50 Air Squats
  • 40 Walking Lunges
  • 30 Kettlebell Swings
  • 20 Box Jumps
  • 10 Burpees

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Dynamic stretches

Strength:

1. Snatch - 5 sets x 2 reps (increase weight)
2. Overhead Squat - 4 sets x 6 reps

Cardio/HIIT:

• EMOM for 15 minutes:
  • Minute 1: 15 Wall Balls
  • Minute 2: 15 Kettlebell Swings
  • Minute 3: 15 Burpees

Core:

• Russian Twists - 3 sets x 25 reps

---

Week 7

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Shoulder dislocates
• Scapular push-ups

Strength:

1. Push Press - 5 sets x 3 reps (increase weight)
2. Bent-Over Barbell Row - 4 sets x 8 reps
3. Incline Dumbbell Bench Press - 4 sets x 8 reps

Cardio/HIIT:

• Tabata Protocol (4 minutes):
  • Alternating between Pull-Ups and Push-Ups

Core:

• Hanging Leg Raises - 3 sets x 15 reps

---

Workout 2: Lower Body

Warm-up (10 mins):

• High knees
• Butt kicks
• Dynamic lunges

Strength:

1. Deadlift - 5 sets x 2 reps (increase weight)
2. Front Squat - 4 sets x 6 reps
3. Glute Bridges - 4 sets x 15 reps

Cardio/HIIT:

• 4 Rounds for Time:
  • 200m Sprint
  • 25 Air Squats
  • 20 Box Jumps

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Mobility drills

Strength:

1. Power Clean - 5 sets x 2 reps (increase weight)
2. Thrusters - 4 sets x 12 reps

Cardio/HIIT:

• For Time:
  • 60 Double-Unders
  • 50 Kettlebell Swings
  • 40 Burpees
  • 30 Pull-Ups
  • 20 Overhead Squats
  • 10 Muscle-Ups (or substitute with 10 Pull-Ups + 10 Dips)

Core:

• Plank with Shoulder Taps - 3 sets x 30 taps

---

Week 8

Workout 1: Upper Body

Warm-up (10 mins):

• Jump rope
• Arm swings
• Band pull-aparts

Strength:

1. Strict Press - 5 sets x 3 reps (increase weight)
2. Weighted Chin-Ups - 4 sets x 6 reps
3. Arnold Press - 4 sets x 10 reps

Cardio/HIIT:

• AMRAP in 15 minutes:
  • 5 Handstand Push-Ups
  • 10 Ring Rows
  • 15 Dips

Core:

• Ab Wheel Rollouts - 3 sets x 15 reps

---

Workout 2: Lower Body

Warm-up (10 mins):

• Leg swings
• Hip openers
• Bodyweight squats

Strength:

1. Back Squat - 5 sets x 2 reps (increase weight)
2. Sumo Deadlift - 4 sets x 6 reps
3. Bulgarian Split Squat - 3 sets x 10 reps per leg

Cardio/HIIT:

• For Time:
  • 21-15-9 reps of:
    • Deadlifts
    • Box Jumps
    • Wall Balls

---

Workout 3: Full Body

Warm-up (10 mins):

• Rowing machine
• Dynamic stretches

Strength:

1. Snatch - 5 sets x 2 reps (increase weight)
2. Clean and Jerk - 5 sets x 2 reps (increase weight)

Cardio/HIIT:

• EMOM for 15 minutes:
  • Minute 1: 15 Wall Balls
  • Minute 2: 15 Burpees
  • Minute 3: 15 Box Jumps

Core:

• V-Ups - 3 sets x 25 reps

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Note: Increase weights progressively each week, aiming for a 2.5% to 5% increase depending on how you feel. Always prioritize form over weight to prevent injuries. Ensure proper nutrition and rest for optimal recovery.