@gainslog.app: I want muscle, not a second job. Save this upper/lower/upper week if you want your exercise choices settled before you walk in. Monday and Friday use the same upper session. Legs get one day here, so this is an upper-body-biased week, not an equal-frequency split. MONDAY, Upper Seated Machine Chest Press: 2 × 8 Lat Pulldown: 2 × 8 Poliquin Cable Tricep Pushdown: 2 × 10 Dumbbell Single Arm Preacher Curl: 2 × 10 Machine Lateral Raise: 2 × 10 WEDNESDAY, Lower Seated Leg Curl: 2 × 10 Stiff Legged Deadlift: 1 × 8 Leg Extension: 2 × 10 Smith Squat: 1 × 8 Smith Hip Thrust: 2 × 8 Standing Calf Press: 1 × 10 Machine Crunch: 1 × 10 FRIDAY, Upper Seated Machine Chest Press: 2 × 8 Lat Pulldown: 2 × 8 Poliquin Cable Tricep Pushdown: 2 × 10 Dumbbell Single Arm Preacher Curl: 2 × 10 Machine Lateral Raise: 2 × 10 Ten working sets each day. The repeated upper session gives you the same exercises to return to, instead of another list to learn. This example comes from GainsLog's minimal-goal Program Builder with a full gym and no exercise history. Log your weights and reps in GainsLog so they're there when the session comes around again. #gainslog #lazymaxxing #upperlower #workoutplan #GymTok

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Friday 04 September 2026 20:14:11 GMT