My AI Generated Fitness Plan / Workout Routine

I gave AI access to some of my health data and asked it to help me generate a workout plan to help me get in shape before my anniversary.

Caloric Intake Calculation

Your Resting Metabolic Rate (RMR) varies daily, but based on the data you provided, your average RMR appears to be around 2,250 kcal/day.

To determine Total Daily Energy Expenditure (TDEE), we apply an activity multiplier. Since you're working out daily, a moderate activity level (1.55x RMR) is a reasonable estimate.

TDEE=RMR×1.55TDEE = RMR \times 1.55TDEE=RMR×1.55TDEE=2,250×1.55=3,488 kcal/dayTDEE = 2,250 \times 1.55 = 3,488 \text{ kcal/day}TDEE=2,250×1.55=3,488 kcal/day

To lose fat while maintaining muscle, you should aim for a 500-700 calorie deficit per day. This would put you at:

• Target Caloric Intake: ~2,800-3,000 kcal/day

• Macronutrient Breakdown:

  • Protein: ~200-230g (1-1.2g per lb of body weight)

  • Fats: ~70-90g (20-30% of total intake)

  • Carbs: Remainder of calories (usually ~300-350g)

I'll create a detailed meal plan after you try the workout plan for a bit.

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7-Day Gym Routine (45-Min Daily Workouts)

Monday - Back & Biceps

1. Pull-Ups – 4 sets x 8-12 reps

2. Lat Pulldown – 4 sets x 10-12 reps

3. Seated Cable Row – 4 sets x 10-12 reps

4. Dumbbell Bicep Curls – 4 sets x 12 reps

5. Hammer Curls – 4 sets x 12 reps

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Tuesday - Chest & Triceps

1. Flat Barbell Bench Press – 4 sets x 8-12 reps

2. Incline Dumbbell Press – 4 sets x 10-12 reps

3. Cable Flys – 4 sets x 12 reps

4. Triceps Rope Pushdowns – 4 sets x 12 reps

5. Dips (Bodyweight or Weighted) – 4 sets x 8-12 reps

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Wednesday - Legs & Abs

1. Barbell Squats – 4 sets x 8-12 reps

2. Leg Press – 4 sets x 12 reps

3. Romanian Deadlifts (Dumbbells or Barbell) – 4 sets x 10 reps

4. Hanging Leg Raises – 4 sets x 15 reps

5. Ab Rollouts (from Knees or Standing) – 4 sets x 15 reps

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Thursday - Shoulders & Traps

1. Seated Dumbbell Shoulder Press – 4 sets x 10 reps

2. Lateral Raises – 4 sets x 12 reps

3. Face Pulls (Cable Machine) – 4 sets x 12 reps

4. Dumbbell Shrugs – 4 sets x 12 reps

5. Rear Delt Flys (Machine or Dumbbells) – 4 sets x 12 reps

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Friday - Back & Biceps (Variation)

1. Deadlifts – 4 sets x 6-8 reps

2. Pull-Ups (Weighted if Strong Enough) – 4 sets x 10 reps

3. Dumbbell Rows – 4 sets x 12 reps

4. Preacher Curls (EZ Bar or Dumbbells) – 4 sets x 12 reps

5. Cable Curls (Straight Bar or Rope) – 4 sets x 12 reps

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Saturday - Chest & Triceps (Variation)

1. Incline Barbell Bench Press – 4 sets x 10 reps

2. Flat Dumbbell Press – 4 sets x 10 reps

3. Chest Dips – 4 sets x 10 reps

4. Overhead Dumbbell Triceps Extensions – 4 sets x 12 reps

5. Skull Crushers (EZ Bar or Dumbbells) – 4 sets x 12 reps

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Sunday - Legs & Core

1. Bulgarian Split Squats – 4 sets x 10 reps per leg

2. Hip Thrusts – 4 sets x 12 reps

3. Seated Calf Raises – 4 sets x 15 reps

4. Cable Rope Crunches – 4 sets x 15 reps

5. Planks (Weighted if Possible) – 4 sets x 45 seconds

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Next Steps:

1. Track Your Lifts – Let me know how much weight you are lifting so we can progressively overload.

2. Diet Plan – Once you complete your first week of workouts, I'll create a meal plan for fat loss while keeping muscle.

3. Body Fat Estimate – If you can, try to get a body composition scan or use a smart scale.

Try this workout plan for a week, track your weights, and then update me. I’ll adjust your routine based on progress and feedback. Let’s make that six-pack happen by September 27, 2025! 💪🔥