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
- 4
- Level
- Intermediate
- Gear
- A bar, a rack and a bench, plus the cable stack and leg machines around them.
The sessions Four 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 Upper A
- Bench Press 5 × 5
- Weighted Pull-up or Lat Pulldown 4 × 6
- Overhead Press 3 × 8
- Seated Cable Row 3 × 10
- Face Pull 3 × 15
Heaviest upper day. Take the full three minutes between bench sets.
Day 2 Lower A
- Back Squat 5 × 5
- Romanian Deadlift 3 × 8
- Leg Press 3 × 12
- Hanging Leg Raise 3 × 10
The leg press takes the volume the squat sets cannot afford. Do not turn it into a second squat day.
Day 3 Upper B
- Overhead Press 4 × 6
- T-Bar Row 4 × 8
- Close-Grip Bench Press 3 × 8
- Cable Curl 3 × 12
- Triceps Rope Pushdown 3 × 12
Press day. Squeeze the bar before it leaves the rack — the rep starts in the hands.
Day 4 Lower B
- Deadlift 3 × 5
- Front Squat 3 × 6
- Leg Curl 3 × 12
- Standing Calf Raise 4 × 15
Two bars, both earned. If the deadlift took everything, the front squat stays honest and light.
Get all 8 weeks free with a trainer.
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