GVS-inspired, AI-made, 4days/week - version 2

Hypertrophy.
This program was AI-generated based on Geoffrey Verity Schofield principles, but extensively manually modified.
This is version 2, with some minor modifications to improve the hypertrophy focus (e.g. remove chin-up and insert pull-down, only 2 sets, etc.)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Barbell Row

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown (Close Grip)

Lateral Raise (Cable)

Face Pull

Overhead Tricep Extension (Cable)

Upper body 1

Squat (Barbell)

Back Extension (Weighted)

Walking Lunge (Dumbbell)

Incline Curl (Dumbbell)

Leg Curl

Calf Raise (Leg Press)

Hammer Curl (Cable)

Cable Crunch

Lower body + isolations

Bench Press (Dumbbell)

Seated Row (Cable)

Arnold Press

Pullover (Dumbbell)

Dip (Bodyweight)

Reverse Pec Deck

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Upper body 2

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Standing Calf Raise

Leg Extension

Bicep Curl (EZ Bar)

Shrug (Dumbbell)

Hanging Leg Raise

Kettlebell Swing

Lower 2 + others

Incline Bench Press (Barbell)

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