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Gainz city
by Nick G.
1 athletes joined
Program Description
All Gainz Everything
Program Overview
Level
Intermediate
Goal
Powerlifting, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Apr 08, 2024 10:53
Last Edited
May 07, 2024 10:48
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Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Barbell)
3 Sets
8 Reps
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8