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If you don’t care about the details and just want the workout, here the ChatGPT prompt that should get you good results.

Please read it and adjust it to your information:

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Can you make a workout program using these details:

I am advanced body builder. Weight: 85kg Hight: 183cm

Larger muscle groups: 15-20 sets per week, 6-12 rep range, rest 1-3 minute Smaller muscle groups: 12-15 sets per week, 12-20 rep range, rest 30-90 seconds 2-3 sessions per muscle group

Chest (Pectorals) Back (This is often treated as one group for this rule, encompassing Lats, Traps, Rhomboids, Erector Spinae, etc. Some people might track vertical pulling and horizontal pulling volume separately if getting very specific). Shoulders (Deltoids - often including front, side, and rear delts together for this count, though some may track side/rear delts separately if specializing). Quadriceps (Quads) Hamstrings Glutes (While hit during squats/deadlifts, direct glute work sets are counted here). Biceps Triceps Calves (I don't need this, my calves are big enough) Abs

the program should demonstrates good balance between opposing and related muscle groups

3 days workout, 7 exercise per day max I'm genetically better off with:

• 3–4 intense lifting sessions/week
• At least 48 hours between heavy sessions of the same muscle group
• Rotate in deload weeks every 5th week (50–60% volume)