Embark on an 8-week journey with GabLifts v1, a comprehensive program designed to build strength and muscle through a focused 5-day split. Each week, you'll tackle dedicated push, pull, and leg days, complemented by targeted accessory work to enhance your overall performance. With a mix of compound and isolation exercises, you'll engage all major muscle groups, ensuring balanced development and improved functional strength. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!

GabLifts v1

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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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