I Tried an AI Workout Plan (CRAZY RESULTS)

Summary

Mario Rios tests a ChatGPT-generated back-and-biceps hypertrophy workout. He says the exercise choices and rep ranges were mostly solid, but some rest periods and biceps exercises needed adjustment. Overall, he rates it 7/10 and says the output quality depended on clearly specifying goals and details such as reps and rest times.

Key Training and Self-Care Tips

• Prioritize good form over heavier weights. Use a load that lets you complete the target reps with sound technique, reducing the weight if needed. Rios emphasizes that good form helps prevent injury and target the intended muscles.
• Warm up before lifting. The plan suggested 5–10 minutes of light cardio followed by dynamic movements. Rios chose a bike warm-up before deadlifts.
• Stay hydrated. Rios recommends drinking plenty of water during training and says hydration is an important part of his pre-workout routine.
• Adjust rest periods to the exercise and your needs. ChatGPT suggested 1–2 minutes for several movements. Rios generally prefers around 2–3 minutes for demanding sets, while noting that rest needs vary.
• Use progressive, exercise-specific practice to improve pull-ups. Rios recommends doing as many pull-ups as you can, then adding 3–5 negative repetitions. He credits this approach with helping him improve.
• Include variety in your training. Rios suggests alternating barbell and dumbbell curls every 4–6 weeks. He also discusses varying farmer carries between heavier, shorter efforts and lighter, longer efforts.
• Keep weekly training volume adaptable. He suggests roughly 8–12 sets per muscle group per workout and about 20–25 sets per week, while noting that individual responses differ. Around 10 sets per session has often worked well for him.
• Choose exercises that suit your body and setup. He would replace uncomfortable preacher curls with cable curls and favors farmer carries for broader forearm training. He also suggests unilateral pulldowns to address a personal lat imbalance.
• Avoid ego lifting. Rios’s overall advice is to build strength gradually rather than forcing the prescribed reps with too much weight.

Workout Reviewed

The AI plan included deadlifts, pull-ups, bent-over rows, lat pulldowns, barbell curls, hammer curls, preacher curls, and concentration curls. Rios liked the back exercises overall but felt the biceps section had excessive volume and would omit or replace some movements.

Presenters and Sources

• Presenter: Mario Rios
• Workout plan source: ChatGPT
• Sponsor mentioned: Manscaped — Handy Man compact face shaver