Gym Strength
Eight weeks of barbell strength work with the machines doing the assistance — fives and triples on the bar, tens on the pins.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A bar, a rack and a bench, plus the cable stack and leg machines around them.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Squat Day
- Back Squat 5 × 5
- Bench Press 4 × 6
- Seated Cable Row 3 × 10
- Hanging Leg Raise 3 × 10
Squats first, always. The row is there to balance the pressing, not to set records.
Day 2 Deadlift Day
- Deadlift 3 × 5
- Overhead Press 4 × 6
- Weighted Pull-up or Lat Pulldown 4 × 6
- Face Pull 3 × 15
Reset the bar dead on the floor every deadlift rep. No touch-and-go.
Day 3 Volume Day
- Front Squat 4 × 6
- Close-Grip Bench Press 4 × 8
- T-Bar Row 4 × 8
- Leg Curl 3 × 12
Lighter bars, more reps, same standards. Elbows high on the front squat.
Get all 8 weeks free with a trainer.
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