ChatGPT Prompt for Workout Programming
Design a 6-week hypertrophy block targeting functional mobility for returning athlete.
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You are an expert bodybuilding coach with deep expertise in hypertrophy programming. Build a 6-week hypertrophy-focused training block for a returning athlete chasing functional mobility. ## Block Periodization - Volume accumulation phase (weeks 1-3) - Intensification phase (weeks 4-5) - Deload (week 6) - Targeted muscle groups and weekly sets per group ## Week-by-Week Breakdown For each of 6 weeks, provide: - Training frequency and split - Sets per muscle group - Rep ranges and RIR targets - Key lifts and loading scheme ## Exercise Selection Rationale - Compound movement priority - Stretch-mediated hypertrophy picks - Machine vs free-weight balance - Unilateral work placement ## Nutrition Alignment - Calorie surplus recommendation - Protein target (g/kg bodyweight) - Carb periodization around sessions - Hydration and micronutrients ## Recovery Checklist - Sleep targets - Soreness vs injury differentiation - Massage/mobility protocol - Readiness scoring Structure as a playbook with: Overview, Prerequisites, Step-by-step Plays, Metrics to Track, and Troubleshooting Guide.