About this plan
Four days, each anchored by one big lift trained heavy, then finished with bodybuilding volume. Strength and size aren't rivals — this plan chases both in the same week.
One workout per training day, 4 days a week: Squat Day, Bench Day, Deadlift Day and Press Day.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Squat Day
- Barbell Squat 5 × 5
- Leg Press 3 × 10–12
- Lying Leg Curl Machine 3 × 10–12
- Standing Calf Raises using Machine 4 × 12–15
Bench Day
- Barbell Bench Press 5 × 5
- Incline Dumbbell Press 3 × 8–12
- Dumbbell Fly 3 × 12–15
- Triceps Pushdown with Cable 3 × 10–12
Deadlift Day
- Barbell Deadlift 5 × 5
- Wide Grip Lat Pull Down 3 × 8–12
- Seated Cable Rows 3 × 10–12
- Barbell Curl 3 × 10–12
Press Day
- Barbell Shoulder Press 5 × 5
- Dumbbell Lateral Raise 4 × 12–15
- Barbell Upright Row 3 × 10–12
- Barbell Shrugs 3 × 12–15
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
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