watchnerd
Level 8 Valued Member
So ChatGPT can do fitness program design:
openai.com
But it take some training to do so.
Input:
Output:
Hmmm.
Not horrible for a bot, but 20-30 min of conditioning work after weightlifting practice isn't going to work well. So let's iterate:
Input:
Output:
Better, but it's lumping all the technique work together.
Let's try to see if we can get it smarter about separating all the technique work.
Input:
Output:
Oooh, getting closer. But I don't want to do presses the day before I jerk.
Input:
Output:
Not bad!
I'm curious to see if I can teach it how to do loading for sets, reps, RM, etc, next.
What are your fitness and programming experiences with Chat GPT?

ChatGPT: Optimizing Language Models for Dialogue
We’ve trained a model called ChatGPT which interacts in a conversational way. The dialogue format makes it possible for ChatGPT to answer followup questions, admit its mistakes, challenge incorrect premises, and reject inappropriate requests. ChatGPT is a sibling model to InstructGPT, which is...

But it take some training to do so.
Input:
make me a 4 day a week olympic weightlifting training program
Output:
Here is a sample 4-day per week Olympic weightlifting training program:
Day 1:
Day 2:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch balances and muscle snatches
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
- Conditioning: 20-30 minutes of moderate-intensity cardio (cycling, running, rowing, etc.)
Day 3: Rest day
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch pulls and clean pulls
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
- Conditioning: 20-30 minutes of high-intensity interval training (HIIT)
Day 4:
Day 5:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch and clean pauses and catch work
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
- Conditioning: 20-30 minutes of moderate-intensity cardio (cycling, running, rowing, etc.)
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch and clean drop and catch
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
- Conditioning: 20-30 minutes of high-intensity interval training (HIIT)
Hmmm.
Not horrible for a bot, but 20-30 min of conditioning work after weightlifting practice isn't going to work well. So let's iterate:
Input:
make me a 4 day a week olympic weightlifting training program without conditioning
Output:
Day 1:
Day 2:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch balances and muscle snatches
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
Day 3: Rest day
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch pulls and clean pulls
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
Day 4:
Day 5:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch and clean pauses and catch work
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch and clean drop and catch
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
Better, but it's lumping all the technique work together.
Day 1:
Day 2:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch balances and muscle snatches
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
Day 3: Rest day
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch pulls and clean pulls
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
Day 4:
Day 5:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch and clean pauses and catch work
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Technique work: Snatch and clean and jerk technique drills, such as snatch and clean drop and catch
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
Let's try to see if we can get it smarter about separating all the technique work.
Input:
make me a 4 day a week olympic weightlifting training program without conditioning, and with 2 days of snatch practice and 2 days of clean and jerk practice
Output:
Day 1:
Day 2:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Snatch technique work: Snatch balances, muscle snatches, snatch pulls
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
Day 3: Rest day
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Clean and jerk technique work: Clean and jerk pauses and catch work, clean pulls, jerk balances
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
Day 4:
Day 5:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Snatch technique work: Snatch drops and catch, snatch pauses and catch work
- Strength training: Squats (front, back, or overhead) and pressing (bench press, push press, or jerk)
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Clean and jerk technique work: Clean drops and catch, clean and jerk pauses and catch work
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
Oooh, getting closer. But I don't want to do presses the day before I jerk.
Input:
make me a 4 day a week olympic weightlifting training program without conditioning, and with 2 days of snatch practice and 2 days of clean and jerk practice, and pressing only on the same day as clean and jerk technique work
Output:
Day 1:
Day 2:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Snatch technique work: Snatch balances, muscle snatches, snatch pulls
- Strength training: Squats (front, back, or overhead)
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Clean and jerk technique work: Clean and jerk pauses and catch work, clean pulls, jerk balances
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
- Pressing: Bench press, push press, or jerk
- Day 3: Rest day
Day 4:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Snatch technique work: Snatch drops and catch, snatch pauses and catch work
- Strength training: Squats (front, back, or overhead)
- Day 5:
- Warm-up: 10-15 minutes of dynamic stretching and mobility exercises
- Clean and jerk technique work: Clean drops and catch, clean and jerk pauses and catch work
- Strength training: Deadlifts and pulling (bent over rows, pull-ups, etc.)
- Pressing: Bench press, push press, or jerk
Not bad!
I'm curious to see if I can teach it how to do loading for sets, reps, RM, etc, next.
What are your fitness and programming experiences with Chat GPT?