Strength Workouts
Barbell and dumbbell programmes for building muscle and strength. Copy any script into GymScript and follow sets, reps, and rest timers.
12 workouts
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Arm Specialization
Focused bicep and tricep work with drop sets and supersets. Six exercises, moderate weight, high reps for pump. 40 minutes.
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Back Thickness
Build a thick back with horizontal and vertical pulling. Heavy rows, lat pulldowns, face pulls, and shrugs. 50 minutes.
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Beginner Full-Body Barbell
Five fundamental barbell movements covering squat, hinge, push, and pull patterns. Three sets each, load-agnostic — start light and focus on form. 45 minutes, suitable for anyone new to barbell training.
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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.
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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.
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Chest Focus
Build chest size and strength with five pressing and flying variations. Heavy bench, incline press, dumbbell work, and machine finisher. 45 minutes.
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Deadlift Focus
Five deadlift variations in one session: Romanian, conventional, sumo, stiff-leg, and good mornings. Load-agnostic — use a weight that challenges you at the given rep ranges. 50 minutes including full rest periods.
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Full Body Compounds
Hit all major movement patterns in one session: squat, hinge, horizontal push, vertical pull. Three rounds, compound-focused. 60 minutes.
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Intermediate Push Day
Step up your pressing with heavier loads and more volume. Flat, incline, and decline bench plus shoulders and triceps. 60 minutes.
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Legs Hypertrophy
Build leg muscle with higher rep ranges and varied exercises. Quads, hamstrings, glutes, and calves. 55 minutes with full rest periods.
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Overhead Press Day
Shoulder-focused session built around the strict press and push press, with dumbbell accessory work and face pulls for rear-delt balance. 45 minutes — good as a standalone shoulder day or the push portion of PPL.
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Upper Body Accessory
Targeted upper-body work with dumbbells: chest flyes, lateral raises, barbell rows, face pulls, and curl variations. 45 minutes.