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PureGymGainz
by Zion G.
5.0
(1 rating)
Program Description
Moving weight
Program Overview
Level
Novice
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 02, 2024 12:27
Last Edited
May 07, 2024 10:16
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Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
4 Sets
6-8 Reps
3
Behind-the-Neck Push Press
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)
3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)
4 Sets
6B
Knee Raise (Captain's Chair)
4 Sets
7
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch
3 Sets
10 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4A
Dip (Weighted)
4 Sets
4B
Neck Curl
4 Sets
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
2km Row
1 Set
7-10 mins
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Machine)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
7A
Pull-Up (Bodyweight)
4 Sets
7B
Leg Raise (Captain's Chair)
4 Sets
7C
Knee Raise (Captain's Chair)
4 Sets
8
Neck Curl
3 Sets
20 Reps
Day 4
1
Squat (Barbell)
1 Set
20 Reps
2
Farmer's Walk (Weighted)
1 Set
15 mins
3A
Prowler Push
3 Sets
4 Reps
3B
Walking Lunge
3 Sets
4
Hamstring Curl
3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)
4 Sets
5B
Knee Raise (Captain's Chair)
4 Sets
6
Neck Curl
3 Sets
20 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Zion G.Man
3 months ago
0 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I’m writing on behalf of my friend Joe Brassfield “I’ve been working out for nearly 10 years now and have never really put on any size of notice strength. Let me tell you…this programme hit the spot. I’m bigger than ever. I’ve finally made it to the 1st team and all the guys love