Fitness & HealthChatGPT
12-Week Hypertrophy Mesocycle
Develops a structured push/pull/legs block with programmed progressive overload.
Shared by booth4ai
Prompt Instruction
Design a 12-week upper/lower hypertrophy workout program for an intermediate lifter with access to a [Gym / Home Barbell & Dumbbell Setup]. Program weekly set volume between 12-16 sets per muscle group. Detail RPE/RIR progressions and schedule a mandatory deload during Week 7.
Tip: replace anything in [brackets] with your own details before running the prompt.