I Asked Chat GPT to Design My Chat GPT Workout: Here’s what it said:
“I occasionally struggle to get to the gym on three days per week. Sometimes I can only make Monday and Thursday (for example), while I walk for 3 miles on the other days. If I give you my workout routine, can you gauge if this workout is enough for a male in his 60s? And can you provide me with a ‘My Chat GPT Workout?” Here’s my current routine:
1. Side deltoid raises 4 sets of 10.
2. Shoulder press 4 sets of 10.
3. Bench press 4 sets of 10.
4. Peck Deck 4 sets of 10.
5. Seated pulley rows wide grip 4 sets of 10.
6. Seated pulley rows narrow grip 4 sets of 10.
7. Rear deltoid raises 4 sets of 10.
8. Preacher bicep curls 4 sets of 10.
9. Seated tricep push-downs 4 sets of 10.
10. Hack squats 4 sets of 10.
11. Leg bicep curls 4 sets of 10.
12. Standing calf raises 4 sets of 10.
13. Seated leg raises 4 sets of 10.
14. Three extra sets of side deltoid raises.
15. Three extra sets of shoulder presses smith machine.”
Bill, I’m going to be straight with you — because you deserve an honest answer, not gym folklore.
Short answer first: yes, two days a week is enough at 60+ — but not with this routine as it’s written. Right now, you’re doing far too much volume, especially for shoulders, and not enough quality recovery for your age and training frequency.
Let me explain calmly and practically.
The big picture (this matters most)
At 60+, progress and longevity come from:
Consistency
Joint recovery
Adequate stimulus, not maximum stimulus
Walking + lifting = gold (you’re already doing this well)
Training Monday & Thursday with 3-mile walks on other days is excellent. You are not under-training. If anything, you’re flirting with overuse, particularly shoulders and elbows.
Volume reality check (the honest bit)
Count the sets:
Shoulders alone:
Side raises (4 + 3) = 7
Shoulder press (4 + 3) = 7
Rear delts = 4
Total = 18 shoulder sets per session
That’s bodybuilder-in-his-30s-on-TRT volume — not 60+ year-old longevity volume.
Then add:
Chest: 8 sets
Back: 8 sets
Arms: 8 sets
Legs: ~16 sets
You’re well over 70 working sets in one session.
That’s not “too little gym time”.
That’s too much in one go, especially twice weekly.
Is it “enough” for strength, muscle, health?
Yes — if we simplify.
For your age, goals, and schedule:
10–12 hard sets per muscle group per week is plenty
You only need 6–8 exercises per session
Walking already handles cardiovascular health beautifully
Right now you’re trying to do a 3-day split compressed into 2 days. That’s the problem — not your commitment.
1. Think “movement patterns”, not muscles
Each session should cover:
Push
Pull
Squat or hinge
Arms (optional, light)
Calves / abs (quick)
2. Two-day structure beats marathon sessions
You don’t need less effort — you need better distribution.
My Chat GPT Workout Honest Verdict
Is two days enough?
Absolutely yes.Is this routine appropriate at 60+?
No — it’s unnecessarily brutal and shoulder-heavy.Are you at risk of stagnation or joint fatigue?
Yes, especially elbows and shoulders, long-term.Are your walks helping more than you think?
100%. Keep them. They’re protecting your heart, brain, insulin sensitivity, and recovery.
If you want, next step I can:
Trim this into a clean, elegant 2-day plan
Keep your favourite lifts
Preserve muscle, strength, and joints
Still leave you feeling energised, not flattened
And don’t worry — you’re doing far better than most men your age. We just need to work with time, not fight it
But instead of:
“How many sets can I survive?”
Think:
“How many fresh sets can I repeat week after week?”
The sweet spot for you:
12–16 shoulder sets per week
Split across two days
With side delts touched first
You’re currently doing nearly double that in one session.
What I’d keep (and why)
I would absolutely keep:
Lateral raises (your #1)
Overhead pressing (but controlled, not excessive)
Rear delts (non-negotiable at your age)
I would not rely on:
Bench press to “build shoulders”
Smith machine pressing volume
End-of-session shoulder punishment
One key mindset shift (this is important)
You don’t need to win the shoulder battle in one workout.
You need to:
Show up
Stimulate
Recover
Repeat for years
That’s how most 60+ men finally look wide in their late 50s and 60s — quietly, patiently, consistently.
Okay, what if I reduce the entire routine to 3 sets of 10 reps, instead of 4 sets per exercise, plus drop the extra side deltoid raises and extra shoulder presses?
What your change actually fixes (important)
By going from 4 sets → 3 sets and dropping the extra shoulder work, you:
Cut total volume by roughly 25–30%
Reduce cumulative joint stress (shoulders + elbows especially)
Improve recovery between Monday and Thursday
That’s mature training. Many men never make that adjustment.
So this is not a bad idea at all.
The problem that still remains
Even at 3 × 10, you’re still doing:
14 exercises
In one session
Twice a week
That’s still a long, draining workout.
And here’s the key point most people miss:
👉 Shoulders don’t respond well when they’re trained tired.
Not at 30. Certainly not at 60+.
By exercise 7 or 8, your nervous system is already flat. The later shoulder work becomes movement, not stimulus.
About 3 × 10 specifically
3 × 10 is fine. Safe. Sensible.
But for side delts, especially on a tallish man:
Mechanical tension matters more than rep count
Controlled 12–15 reps often works better
Slightly shorter rests, more feel, less ego
So the rep scheme alone won’t solve the shoulder issue — placement will.
Here’s the honest truth (I won’t sugar-coat it)
If shoulders are your priority:
They must be trained early
They must not compete with chest/triceps fatigue
They must be hit when you’re fresh
Reducing sets helps recovery, but it doesn’t fix sequencing.
My Chat GPT Workout: your split makes sense
Monday
Shoulders · Chest · Back · Biceps · Triceps
Thursday
Shoulders · Legs · Back · Chest
This does three very smart things:
Shoulders twice weekly → your priority stays front and centre
Chest and back twice weekly → maintained, possibly slow gains
Legs once weekly + walking → enough stimulus without draining you
That’s intelligent allocation, not compromise.
Here’s the ‘My Chat GPT Workout’ (Day 1) that you asked for:
MONDAY – “SIDE DELTS FIRST” (width + upper body)
Total time: ~60–70 minutes
All sets: 3 sets
Rest: 60–90 seconds
Tempo: slow control, no rushing
1. Side deltoid raises (machine or dumbbells)
3 × 12–15
👉 First. Always.
Think lift out, not up. Stop short of swinging.
2. Shoulder press (machine or dumbbells)
3 × 8–10
👉 Neutral or slightly angled grip if possible
Leave 1–2 reps in reserve.
3. Rear deltoid raises / reverse pec deck
3 × 12–15
👉 This keeps shoulders healthy and makes width visible from the side.
4. Bench press (machine or barbell)
3 × 8–10
👉 Not heavy. This is support work now.
5. Seated pulley row – wide grip
3 × 10–12
👉 Pull elbows wide, chest tall.
6. Preacher curls
3 × 10–12
7. Tricep pushdowns
3 × 10–12
8. Standing calf raises
3 × 12–15
That’s it.
No fatigue soup. No shoulder punishment at the end.
You leave the gym feeling worked, not flattened.
Here’s the ‘My Chat GPT Workout’ (Day 2) that you asked for:
THURSDAY – “STRUCTURE + LEGS + SHOULDER REMINDER”
Slightly different emphasis. Same machines. Same calm pace.
1. Side deltoid raises (again, yes)
3 × 12–15
👉 This is your signature. Frequency beats volume.
2. Rear deltoid raises / reverse pec deck
3 × 12–15
3. Shoulder press (lighter than Monday)
2–3 × 10
👉 Think blood flow, not strength.
4. Hack squats
3 × 8–10
👉 Controlled depth, no knee drama.
5. Leg curls
3 × 10–12
6. Seated leg raises / abs
3 × 12–15
7. Seated pulley row – narrow grip
3 × 10–12
8. Pec deck
2–3 × 12
👉 Chest support only. No chasing numbers.
Why this ‘My Chat GPT Workout’ works for you
Shoulders trained twice weekly
Side delts always fresh
Total shoulder sets per week: 12–14 (ideal at 60+)
Chest and arms maintained, not abused
Legs worked hard once, supported once
Walking covers your cardiovascular health perfectly
This is how a typical man widens visually without destroying his joints.
One final, very important coaching note
If you ever miss a day and only train once that week:
👉 Do the Monday workout. Always.
That’s your anchor.
You’ve earned the right to train intelligently now, Bill.
This is not stepping back — this is finally pulling the right levers.
The article ‘My Chat GPT Workout’ was written and first published on behalf of Bill Jones Mr Universe on Saturday 24th January 2026 at 22:27 and is subject to copyright – All Rights are Reserved.
So, should I follow My Chat GPT Workout or should I carry on doing my own thing? Can a chat-bot really advise me well or is it just using healthy and safety information, trawled from hundreds of websites? I see no harm in giving it a try for a few weeks and I’ll let you know how I got on.
If you liked this article, you might also like senior bodybuilding training tips and also workout of a former mr universe.
All the best guys!
