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. 2023 Dec 13;41(2):221–241. doi: 10.5114/biolsport.2024.133661

TABLE 3.

Scenario 2: Sarah’s 30-day exercise program generated by generative pre-trained transformer 4.

Day Exercise Duration (min) Intensity
1 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

2 Rest day

3 Low-impact Cardio (Swimming) 30 Moderate (60–70% MHR)

4 Rest day

5 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

6 Rest day

7 Low-impact Cardio (Swimming) 30 Moderate (60–70% MHR)

8 Rest day

9 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

10 Rest day

11 Low-impact Cardio (Swimming) 30 Moderate (60–70% MHR)

12 Rest day

13 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

14 Rest day

15 Low-impact Cardio (Swimming) 30 Moderate (60–70% MHR)

16 Rest day

17 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

18 Rest day

19 Low-impact Cardio (Swimming) 30 Moderate (60–70% MHR)

20 Rest day

21 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

22 Rest day

23 Low-impact Cardio (Swimming) 30 Moderate (60–70% MHR)

24 Rest day

25 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

26 Rest day

27 Low-impact Cardio (Swimming) 30 Moderate (60–70% MHR)

28 Rest day

29 Strength Training (Whole body) 45 Moderate (60–75% 1RM)

30 Rest day

1RM: One repetition maximum. MHR: Maximal heart rate.