About this plan
Four days built around the squat, bench, deadlift, and press at low reps and high intent. Volume is trimmed so the bar can move heavy — run it when you want the numbers on the bar to climb.
One workout per training day, 4 days a week: Squat Heavy, Bench Heavy, Deadlift Heavy and Press Heavy.
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 Heavy
- Barbell Squat 5 × 3–5
- Barbell Front Squat 3 × 5
- Leg Press 3 × 8
- Front Plank 3 sets
Bench Heavy
- Barbell Bench Press 5 × 3–5
- Close Grip Barbell Bench Press 3 × 5–6
- Seated Cable Rows 3 × 8
- Dumbbell Lateral Raise 3 × 12
Deadlift Heavy
- Barbell Deadlift 5 × 3–5
- Barbell Good Mornings 3 × 6–8
- Wide Grip Lat Pull Down 3 × 8
- Barbell Shrugs 3 × 10
Press Heavy
- Barbell Shoulder Press 5 × 3–5
- Barbell Incline Bench Press 3 × 6–8
- Chin Ups 3 × 6–8
- Barbell Curl 3 × 8–10
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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