‘I Asked AI To Make Me A Glute-Building Workout Plan. Here’s What It Nailed—And Where It Failed’

Everyone’s been there: You’re standing in the gym, staring down the same old workout routine you’ve done 1,000 times, already spacing out as you start your first circuit or mile on the tread. You know exactly what to expect, and your head and heart just aren’t in it.

If you’ve been stuck in a workout rut for months (or years!), it can be really difficult to break that pattern. Barriers abound: It’s hard to know what to do next, how to use new gym equipment, and which moves will target the areas you’re working on. Plus, personal trainers and app subscriptions can be pricey and time-intensive.

That’s where AI has entered the chat. Take ChatGPT, for instance, a free chatbot launched in November 2022 that has become a surprisingly common resource for gym-goers looking to refresh their routines.

A few months ago, I was chatting with my younger brother, and he mentioned some of his recently-graduated friends, former collegiate athletes who were used to quality, trainer-led workouts, had turned to AI services like ChatGPT to create new workout routines. I was surprised and intrigued.

Could a chatbot really curate a healthy, sustainable, goal-specific regimen? It sounded almost too good to be true.

Of course, using AI tools comes with a learning curve. So, I decided to test it out. I asked ChatGPT to build me a three-week glute-and-quad strength training plan—and then brought it to a fitness expert, trainer Kristina Earnest, CPT, to see what it got right, and where it totally flopped.

Spoiler: It delivered solid programming for muscle targeting, but fell short on safety, recovery, and personalization.

I asked AI to create a glute- and quad-focused strength plan for me. Here’s what it gave me.

As requested, the chatbot pumped out a three-week program designed to target and strengthen my glutes and quads. It included three circuits per week, with four moves per circuit (as requested), and even noted I should work out on alternate days—”three to four times per week.”

When I asked how heavy my weights should be, it suggested: “Choose a weight that allows you to complete the recommended number of reps for each exercise with proper form, but still challenges you.” Sigh.

However, I was impressed with the clarity and formatting. The plan was easy to follow and included a wide range of glute and quad-focused moves.

What AI Did Well

The programming logic made sense.

When I took the AI-generated program to Earnest for her expert-opinion, she noted that the circuits made sense for the muscle groups I wanted to target, and included a solid mix of exercises to activate different movement patterns.

“ChatGPT did a great job of evaluating the end goal and what movements would target the muscle groups requested,” she said.

She also pointed out that the variety of exercises were great for improving neuromuscular connection—a.k.a., your brain’s ability to recruit and activate the right muscles.

Still, it didn’t *quite* get the job done.

Where AI Missed the Mark

It doesn’t know your body—or how to help it recover.

The plan didn’t take my fitness level into account. And the four to five time/week lower-body training suggestion? Not ideal, according to Earnest.

“Your lower body and posterior chain are very powerful, which means you’re going to be using heavier dumbbells than you would on an upper body day,” Earnest said. “Lifting strong means you need to give your body time to recover. I wouldn’t recommend doing a leg workout four to five days per week.”

Her advice: Start with one to two lower-body focused sessions per week, and prioritize lifting heavier in those sessions over adding volume (meaning more reps or exercise).

You have to explicitly ask for form cues.

ChatGPT didn’t include form tips or coaching cues unless I asked directly. That’s a major red flag for beginners, Earnest pointed out.

“When meeting with a personal trainer, they might give you a similar circuit but [they] can also provide real time technique adjustments, modifications, and progressions,” Earnest said.

Without cues, it’s easy to use poor form—and increase your risk of injury.

To test this, I asked the bot again: “Can you give me form pointers for these moves?” It responded with a detailed, bulleted guide for each.

Lesson learned: The quality of your AI workout depends on the quality of your prompts.

It missed warm-ups, cooldowns, and injury-prevention tips.

While it certainly was easy to create a brand new workout plan from the comfort of my couch, there were some obvious IRL training benefits I was missing. There was no warm-up, no cool-down, and no guidance on how to prevent injury.

A real trainer (or trainer-led workout) would include mobility work, a warm-up, and a cool-down to make sure your body is ready to go and help you recover afterwards, Earnest said.

This is especially important when you’re lifting heavier or increasing your training volume.

When To Use AI For Workout Info—And When To Avoid It

Try it if:

• You want fresh ideas or structure

• You’re bored of your usual routine

• You know how to lift safely and have experience programming workouts

Skip it if:

• You’re brand new to lifting or post-injury

• You need specific guidance or coaching

• You’re training for a particular event or goal

And remember: It’s a tool, not a trainer.

5 Prompts To Try With ChatGPT To Build A Better Workout

• “Create a glutes-and-quads workout for a beginner lifter that includes a warm-up and cool-down.”

• “Write a 30-minute dumbbell-only strength routine with form tips for each exercise.”

• “Suggest a 3-day weekly plan to build lower body strength with rest day recommendations.”

• “Modify this routine for someone with knee pain.”

• “Explain how to do a Romanian deadlift with proper form and common mistakes to avoid.”

Here Was My Conversation With ChatGPT

Me: I want a 3-week workout program that will help tone and sculpt my glutes and quads. The workout should include at least 4 moves per circuit, with three different circuits, and I want the whole workout to last about 30 minutes. Please tell me how many days I should be doing these workouts, and how heavy my weights should be when using dumbbells.

ChatGPT: Sure, here’s a three-week workout program that will help tone and sculpt your glutes and quads:

Week 1

Circuit 1:

1. Dumbbell squats – 3 sets of 12 reps

2. Dumbbell lunges – 3 sets of 12 reps (each leg)

3. Romanian deadlifts – 3 sets of 12 reps

4. Glute bridges – 3 sets of 12 reps

Circuit 2:

1. Step-ups – 3 sets of 12 reps (each leg)

2. Bulgarian split squats – 3 sets of 12 reps (each leg)

3. Leg press – 3 sets of 12 reps

4. Donkey kicks – 3 sets of 12 reps (each leg)

Circuit 3:

1. Goblet squats – 3 sets of 12 reps

2. Hip thrusts – 3 sets of 12 reps

3. Calf raises – 3 sets of 12 reps

4. Curtsy lunges – 3 sets of 12 reps (each leg)

For the first week, you can do this workout on alternate days, which means you will be working out 3-4 times a week.

For weights, start with a weight that allows you to complete 12 reps with good form, but also challenges you. As you progress through the program, you can gradually increase the weight.

Week 2

Circuit 1:

1. Dumbbell sumo squats – 3 sets of 12 reps

2. Dumbbell reverse lunges – 3 sets of 12 reps (each leg)

3. Stiff-legged deadlifts – 3 sets of 12 reps

4. Hip abductor machine – 3 sets of 12 reps

Circuit 2:

1. Box jumps – 3 sets of 12 reps

2. Dumbbell step-ups – 3 sets of 12 reps (each leg)

3. Leg extension machine – 3 sets of 12 reps

4. Dumbbell lying leg curls – 3 sets of 12 reps

Circuit 3:

1. Dumbbell front squats – 3 sets of 12 reps

2. Barbell hip thrusts – 3 sets of 12 reps

3. Seated calf raises – 3 sets of 12 reps

4. Single-leg press – 3 sets of 12 reps (each leg)

For the second week, you can increase the weight of the dumbbells, and perform the workout 4-5 times a week.

Week 3

Circuit 1:

1. Barbell back squats – 3 sets of 12 reps

2. Dumbbell walking lunges – 3 sets of 12 reps (each leg)

3. Good mornings – 3 sets of 12 reps

4. Cable kickbacks – 3 sets of 12 reps (each leg)

Circuit 2:

1. Plyometric lunges – 3 sets of 12 reps (each leg)

2. Dumbbell Bulgarian split squats with heel lift – 3 sets of 12 reps (each leg)

3. Barbell deadlifts – 3 sets of 12 reps

4. Seated leg curls – 3 sets of 12 reps

Circuit 3:

1. Barbell front squats with pulse – 3 sets of 12 reps

2. Barbell glute bridges with leg extension – 3 sets of 12 reps

3. Donkey calf raises – 3 sets of 12 reps

4. Dumbbell

Me: I am a 26 year old woman, how heavy should my weights be?

ChatGPT: The weight of your dumbbells should be based on your current strength and fitness level. As a general guideline, you should choose a weight that allows you to complete the recommended number of reps for each exercise with proper form, but still challenges you.

For example, if you can easily complete all 12 reps with the weight you’ve chosen, it’s probably too light, and you should increase the weight. On the other hand, if you’re struggling to complete the reps with good form, the weight is likely too heavy, and you should decrease the weight.

As a starting point, you can choose dumbbells that are light to moderate in weight, such as five to 10 pounds. As you progress and get stronger, you can gradually increase the weight of the dumbbells. Remember to always prioritize good form over the amount of weight you’re lifting.

Meet the expert: Kristina Earnest, CPT, is a personal trainer and leads a variety of workouts online, on her app, and IRL.

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• AI nailed the muscle targeting—but missed recovery windows.

• You have to ask a lot of questions, including about form cues and modifications.

• Use AI for structure and inspiration to break workout boredom, not personalized plans.

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