GabLifts v1

Unlock your strength potential with GabLifts v1, an 8-week program designed for serious lifters ready to elevate their game. Committing to five days a week, you'll tackle a balanced mix of push, pull, and leg days, focusing on compound lifts like the bench press, deadlift, and squat, along with accessory movements to enhance muscle growth. Each session is structured around a 4x4 rep scheme, ensuring you build both strength and endurance. Equip yourself with a full gym and get ready to transform your physique and performance!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

PUSH DAY 4X4

Deadlift (Barbell)

PULL DAY 4X4

Squat (Barbell)

LEG DAY 4X4

Seated Overhead Press (Dumbbell)

Seated Wide-Grip Row (Cable)

NO COMPOUND UPPER

Leg Press

Leg Extension

Lying Leg Curl

LOWER PB DAY

PUSH DAY 3X3

PUSH DAY 2X2

LEG DAY 2X2

PULL DAY 2X2

PULL DAY 3X3

LEG DAY 3X3 

PULL DAY 2X2 

Bench Press (Paused)

Squat (Paused)

Deadlift (Paused)

PEAK WEEK

Bent Over Row (Barbell)

UPPER PB LOW RPE

LOWER PB LOW RPE

MAX TEST 

Hardstyle Pank

DELOAD

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