About this plan
Three full-body days built around the barbell basics. Add a little weight each session while the reps feel strong, and rest about two minutes between sets of the big lifts. Eight weeks is enough to build real momentum.
One workout per training day, 3 days a week: Day A — Squat Focus, Day B — Hinge Focus and Day C — Mixed.
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.
Day A — Squat Focus
- Barbell Squat 3 × 5
- Barbell Bench Press 3 × 5
- Dumbbell Bent-over Row 3 × 8–10
- Front Plank 3 sets
Day B — Hinge Focus
- Barbell Deadlift 3 × 5
- Barbell Shoulder Press 3 × 5
- Wide Grip Lat Pull Down 3 × 8–10
- Crunches 3 × 12–15
Day C — Mixed
- Barbell Squat 3 × 5
- Incline Dumbbell Press 3 × 8–10
- Seated Cable Rows 3 × 8–10
- Barbell Curl 3 × 10–12
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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