Welcome to Gainz City, an 8-week program designed to help you build serious muscle and strength with just four workouts per week. This program combines a variety of compound and isolation exercises, including the bench press, deadlifts, and machine work, ensuring a comprehensive approach to your training. Each session is crafted to push your limits and maximize gains, making it perfect for those ready to elevate their fitness journey. Get ready to transform your physique and unleash your potential!

Gainz city

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Fly (Machine)

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Rear Delt Fly (Machine)

Lateral Raise (Cable)

Deadlift (Barbell)

Leg Press

Leg Extension

Goblet Squat

Good Morning

Leg Curl

Hammer Curl

Lat Pulldown

Bicep Curl (Barbell)

Pull-Up (Bodyweight)

Skull Crusher

Seated Row (Cable)

Tricep Pushdown (Cable)

Squat (Smith Machine)

Walking Lunge

Romanian Deadlift (Barbell)

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