Strength Workouts
Barbell and dumbbell programmes for building muscle and strength. Copy any script into GymScript and follow sets, reps, and rest timers.
-
Arm Specialization
Focused bicep and tricep work with drop sets and supersets. Six exercises, moderate weight, high reps for pump. 40 minutes.
-
Back Thickness
Build a thick back with horizontal and vertical pulling. Heavy rows, lat pulldowns, face pulls, and shrugs. 50 minutes.
-
Beginner Pull Day
A beginner-friendly back and biceps session. Covers vertical and horizontal pulling patterns plus arms — takes around 45 minutes including rest periods.
-
Beginner Push Day
A beginner-friendly chest, shoulders, and triceps session. Four exercises covering all major pushing muscles — takes around 45 minutes including rest periods.
-
Chest Focus
Build chest size and strength with five pressing and flying variations. Heavy bench, incline press, dumbbell work, and machine finisher. 45 minutes.
-
Full Body Compounds
Hit all major movement patterns in one session: squat, hinge, horizontal push, vertical pull. Three rounds, compound-focused. 60 minutes.
-
Intermediate Push Day
Step up your pressing with heavier loads and more volume. Flat, incline, and decline bench plus shoulders and triceps. 60 minutes.
-
Legs Hypertrophy
Build leg muscle with higher rep ranges and varied exercises. Quads, hamstrings, glutes, and calves. 55 minutes with full rest periods.
-
Upper Body Accessory
Targeted upper-body work with dumbbells: chest flyes, lateral raises, barbell rows, face pulls, and curl variations. 45 minutes.