Is this a good exercise routine? I want 'lean tantric shaman'. Not 'hypermasculine gymbro'

TimmyAshan1

TimmyAshan1

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This is what ChatGPT suggested for me. I am currently around 26% bodyfat. My main goal is to hit 12% bodyfat with subtle muscle definition, but not 'hypermasculine gymbro' or anything like that

MONDAY – WIDTH + UPPER CHEST​

1️⃣ Incline DB Press – 4×6–8
2️⃣ Barbell Row – 4×8
3️⃣ Lateral Raises – 5×15
4️⃣ Cable or DB Y-Raises – 3×15

TUESDAY – ARMS + LIGHT DELTS​

1️⃣ Seated DB OHP (moderate) – 3×8
2️⃣ Barbell Curl – 4×10
3️⃣ Hammer Curl – 3×12
4️⃣ Overhead DB Tricep Ext – 3×12
5️⃣ Lateral Raises – 3×20 (burnout)

WEDNESDAY – POSTERIOR + WAIST​

1️⃣ Romanian Deadlifts – 4×8
2️⃣ Bulgarian Split Squats (DB) – 3×8–10 each leg
3️⃣ Hanging Leg Raises or Lying Leg Raises – 3×15
4️⃣ Vacuum Holds – 3 rounds
5️⃣ Calf Raises – 4×12

THURSDAY – DELT DOMINANCE​

1️⃣ Overhead Press (lighter) – 4×8
2️⃣ Dumbbell Lateral Raises – 5×15
3️⃣ Rear Delt Raises (DB, bent over) – 4×12–15
4️⃣ Wide-Grip Barbell Rows – 3×10

FRIDAY – UPPER CHEST + ARM PUMP​

1️⃣ Incline DB Press – 4×8
2️⃣ DB Squeeze Press (for upper chest) – 3×12
3️⃣ Barbell Curls – 3×12
4️⃣ Overhead DB Tricep Extensions – 3×12

CARDIO (Mandatory for You)​

5x per week:
60-90 minute walking

1x per week:
60 minute lap swimming
 
TimmyAshan1 said:
This is what ChatGPT suggested for me. I am currently around 26% bodyfat. My main goal is to hit 12% bodyfat with subtle muscle definition, but not 'hypermasculine gymbro' or anything like that

MONDAY – WIDTH + UPPER CHEST​

1️⃣ Incline DB Press – 4×6–8
2️⃣ Barbell Row – 4×8
3️⃣ Lateral Raises – 5×15
4️⃣ Cable or DB Y-Raises – 3×15

TUESDAY – ARMS + LIGHT DELTS​

1️⃣ Seated DB OHP (moderate) – 3×8
2️⃣ Barbell Curl – 4×10
3️⃣ Hammer Curl – 3×12
4️⃣ Overhead DB Tricep Ext – 3×12
5️⃣ Lateral Raises – 3×20 (burnout)

WEDNESDAY – POSTERIOR + WAIST​

1️⃣ Romanian Deadlifts – 4×8
2️⃣ Bulgarian Split Squats (DB) – 3×8–10 each leg
3️⃣ Hanging Leg Raises or Lying Leg Raises – 3×15
4️⃣ Vacuum Holds – 3 rounds
5️⃣ Calf Raises – 4×12

THURSDAY – DELT DOMINANCE​

1️⃣ Overhead Press (lighter) – 4×8
2️⃣ Dumbbell Lateral Raises – 5×15
3️⃣ Rear Delt Raises (DB, bent over) – 4×12–15
4️⃣ Wide-Grip Barbell Rows – 3×10

FRIDAY – UPPER CHEST + ARM PUMP​

1️⃣ Incline DB Press – 4×8
2️⃣ DB Squeeze Press (for upper chest) – 3×12
3️⃣ Barbell Curls – 3×12
4️⃣ Overhead DB Tricep Extensions – 3×12

CARDIO (Mandatory for You)​

5x per week:
60-90 minute walking

1x per week:
60 minute lap swimming
Click to expand...
chatgpt really my nigga😭
 
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TimmyAshan1 said:
This is what ChatGPT suggested for me. I am currently around 26% bodyfat. My main goal is to hit 12% bodyfat with subtle muscle definition, but not 'hypermasculine gymbro' or anything like that

MONDAY – WIDTH + UPPER CHEST​

1️⃣ Incline DB Press – 4×6–8
2️⃣ Barbell Row – 4×8
3️⃣ Lateral Raises – 5×15
4️⃣ Cable or DB Y-Raises – 3×15

TUESDAY – ARMS + LIGHT DELTS​

1️⃣ Seated DB OHP (moderate) – 3×8
2️⃣ Barbell Curl – 4×10
3️⃣ Hammer Curl – 3×12
4️⃣ Overhead DB Tricep Ext – 3×12
5️⃣ Lateral Raises – 3×20 (burnout)

WEDNESDAY – POSTERIOR + WAIST​

1️⃣ Romanian Deadlifts – 4×8
2️⃣ Bulgarian Split Squats (DB) – 3×8–10 each leg
3️⃣ Hanging Leg Raises or Lying Leg Raises – 3×15
4️⃣ Vacuum Holds – 3 rounds
5️⃣ Calf Raises – 4×12

THURSDAY – DELT DOMINANCE​

1️⃣ Overhead Press (lighter) – 4×8
2️⃣ Dumbbell Lateral Raises – 5×15
3️⃣ Rear Delt Raises (DB, bent over) – 4×12–15
4️⃣ Wide-Grip Barbell Rows – 3×10

FRIDAY – UPPER CHEST + ARM PUMP​

1️⃣ Incline DB Press – 4×8
2️⃣ DB Squeeze Press (for upper chest) – 3×12
3️⃣ Barbell Curls – 3×12
4️⃣ Overhead DB Tricep Extensions – 3×12

CARDIO (Mandatory for You)​

5x per week:
60-90 minute walking

1x per week:
60 minute lap swimming
Click to expand...
Niggas really using chatgpt for a workout plan
 
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Reactions: belowavgheight
for biceps do 2x failure bayesian curls and 3x failure preacher curls, for triceps do a form of 3-4x failure pushdown in addition to overhead (yes it sounds crazy, but the triceps only have one real movement, and they fill 70% of the upper arm, so they need a ton of training if you wanna be athletically lean), because as someone with ~5-7%BF, this is where I'm most lacking towards the female gaze, so an arm focus is necessary. I'd otherwise recommend using a modified PPLRULR split (push pull legs rest upper lower rest) where you swap biceps with triceps (so that the bicep is trained on a seperate day to it being used as a secondary muscle in pull excersises to assure optimal hypertrophy, numerical growth and rest), because it's more optimal as far as resting while still making every session roughly the same time, and attaining similar levels of hypertrophy per muscle group per week.
 
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Reactions: TimmyAshan1
trvegoy said:
for biceps do 2x failure bayesian curls and 3x failure preacher curls, for triceps do a form of 3-4x failure pushdown in addition to overhead (yes it sounds crazy, but the triceps only have one real movement, and they fill 70% of the upper arm, so they need a ton of training if you wanna be athletically lean), because as someone with ~5-7%BF, this is where I'm most lacking towards the female gaze, so an arm focus is necessary. I'd otherwise recommend using a modified PPLRULR split (push pull legs rest upper lower rest) where you swap biceps with triceps (so that the bicep is trained on a seperate day to it being used as a secondary muscle in pull excersises to assure optimal hypertrophy, numerical growth and rest), because it's more optimal as far as resting while still making every session roughly the same time, and attaining similar levels of hypertrophy per muscle group per week.
Click to expand...
Thank you, appreciate it <3
 
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Reactions: trvegoy and belowavgheight
PabloTacos2121 said:
Niggas really using chatgpt for a workout plan
Click to expand...
Tbh I use ChatGPT for almost everything in my life now. I'm too addicted. That's also why I'm asking on here as well, because I know that ChatGPT likely won't give me 100% accurate info; but as long as it's 'good enough' I'm fine with it.
 
What the fuck is this split, i dont know your gym level but asumming you are a begginer do a full body split
 
aimar12913en said:
What the fuck is this split, i dont know your gym level but asumming you are a begginer do a full body split
Click to expand...
Yeah I'm mostly a beginner. 26% bodyfat atm. My goal is 12% bf at least by January/February next year
 
no legs?
 
TimmyAshan1 said:
Yeah I'm mostly a beginner. 26% bodyfat atm. My goal is 12% bf at least by January/February next year
Click to expand...
At your currrent situation is posible to gain muscle while burning fat beginner have it easy, focus on a full body you dont need that much working series per muscle group + full body is the meta fot naturals
 
TimmyAshan1 said:
I don't know well wednesday covers it though, and I'm also walking/swimming a lot as well. Could probably add some regular squats and leg presses?
Click to expand...
i would do at least 1 exercise for calves and 2 for hamstrings/quads/glutes it would add more to ur routine but definitely grow legs
 
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