I asked ChatGPT to build a beginner workout plan — and it actually made me want to go to the gym

Once the ball dropped in Times Square and 2026 officially began, I was doing what I usually do: watching from home with a bag of sour cream & onion chips and a soda within arm’s reach. But something felt different this year. Instead of reaching for junk food, I found myself snacking on apple slices with peanut butter — a small but telling shift.

While I wined and dined on my fruity snack, I also made a promise to myself that I’d take a serious stab at going to the gym all year long to reach those “new year, new me” goals so many people like me adopt.

With that in mind, I convened with my old buddy ChatGPT to accomplish two objectives: build a workout plan for someone who’s kicking off their journey at the gym and an accompanying diet plan. Here's how it went.

ChatGPT built a workout plan that actually felt doable

To get this process started, I put ChatGPT to work with the following prompt:

I'd like to get in the gym to get fit for the new year. Build me a workout plan for someone who's starting their workout journey.

I figured being more specific about what kind of person I am in relation to what workout plan I seek would make my AI gym buddy’s suggestions better catered to me.

Thankfully, that sentiment proved true as ChatGPT laid out an efficient gym game plan with a “Big Picture” concept that was broken down into five key areas:

• Goal: Build strength, improve fitness, and create a habit
• Frequency: 3 days per week
• Workout length: 45–60 minutes
• Focus: Full-body workouts + basic cardio
• Rest days: At least 1 day between workouts

It followed that up by displaying an example of a proper workout schedule, with Monday and Friday being set aside for “Workout A - Full Body Basics,” while Wednesday is designated as the day for “Workout B - Full Body (Different Angles)."

My first gym day: Workout A

For my first session, I chose Workout A, which ChatGPT designed as a full-body routine. The instructions were clear: two to three sets per exercise, eight to 12 reps, and 60–90 seconds of rest between sets.

Here’s what it had me do:

• Goblet squat (legs and core)
• Machine chest press or dumbbell bench press
• Lat pulldown
• Seated dumbbell shoulder press
• Dumbbell Romanian deadlift
• Plank (20–40 seconds)

ChatGPT didn’t just stop there — it also offered a breadth of additional tips on how to approach my 2026 gym goals.

What shocked me the most was how ChatGPT turned into a motivational speaker, as it told me uplifting statements such as “consistency beats intensity every time,” “everyone starts somewhere,” and “showing up > being perfect” (that’s my favorite one). With the addition of a section all about body recovery and eating habits, ChatGPT gave me everything I needed to seize the day and hit the gym with a confident mindset.

Bottom line

Planet Fitness, here I come! And it’s all thanks to the assistance of my favorite AI chatbot turned digital gym trainer. I can only see this process improving once ChatGPT Health becomes widely available — gym trainees will most likely use it to sync it with their preferred fitness apps and gain better insight into their planned lifestyle changes.

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