Go from a 25 kg to a 70 kg squat in six weeks with Claude as your gym coach

Try it yourself

What you get

A progressive strength plan that adapts to what you log, with form check-ins and changes when something hurts.

Tools

• Claude (a Project) or ChatGPT
• A phone at the gym to log sets

Time / cost: Six weeks, 3 sessions a week (per author)

Steps

1. Week 1: train as normal and log every exercise, weight, set and rep. Don't change anything yet.
2. Let the AI assess your baseline and test your real working weights.
3. Follow the split and the rule: add weight only when every set had form you rate 8/10 or better.
4. Log each set in real time with how it felt. Report any pain right away and film your form when it asks.

Copy-ready prompt

Be my strength coach. Me: [age, height, training history, sessions per week, equipment, injuries]. This week, just log what I do. I'll message every set as 'exercise sets x reps @ weight, form X/10, notes'. After a week, assess where I'm underloading, then build a [3]-day split with a clear progression rule (add weight only when all sets are at least 8/10 form). Track my numbers, tell me the target for next session, and change the plan right away if I report pain. Ask me to film a lift when form matters.

Prompt written by AgentPlays from the source. Fill in the [brackets] and approve before anything is sent or bought.

Watch out: He hurt his lower back on deadlifts after skipping the AI's request to film his form. Get pain checked by a professional.

Proof / source

Detailed write-up The author's own newsletter write-up, with before and after numbers.