Gym Log Founder Special
Gym Log Founder Special is a 4-day powerbuilding training approach focused on strength and muscle maintenance. Use it as a starting point for organizing and tracking consistent training.
What is the Gym Log Founder Special?
Gym Log Founder Special is a 4-day powerbuilding training approach focused on strength and muscle maintenance. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 4×5 @ RPE 7
- Chest-Supported Dumbbell Row — 3×8–12
- Incline Dumbbell Press — 3×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Triceps Pressdown — 2×10–15
Start with the bench work. Rest 2–3 minutes on bench and 60–90 seconds on accessories. Keep 1–3 reps in reserve on most accessory sets.
- Back Squat — 3×5 @ RPE 7
- Romanian Deadlift — 3×6–10
- Reverse Hack Squat / Leg Press — 3×8–12
- Leg Curl — 3×10–15
- Calf Raise — 2×10–20
Squat is the only heavy knee-dominant barbell lift. Keep the reverse hack squat controlled and use it for efficient quad volume.
- Bench Press — 3×6 @ RPE 7
- Seated Cable Row — 3×8–12
- Dumbbell Shoulder Press — 3×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Dumbbell Curl — 2×8–15
This second bench exposure should feel easier than Day 1. Superset rows/pulldowns with delt or arm work to stay inside the time limit.
- Barbell Hip Thrust — 3×6–10
- Reverse Hack Squat / Leg Press — 3×10–15
- Bulgarian Split Squat — 2×8–12/leg
- Cable Leg Curl — 3×10–15
- Cable Crunch or Plank — 2×10–15 or 30–60 sec
No additional squat or deadlift is needed. Keep this session productive but leave enough recovery for the next week.
- Bench Press — 5×4 @ RPE 7.5
- Chest-Supported Dumbbell Row — 3×8–12
- Incline Dumbbell Press — 3×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Triceps Pressdown — 2×10–15
Add a small amount of load to bench only if Week 1 was crisp. Do not force the increase if RPE runs high.
- Reverse Hack Squat / Leg Press — 4×8–12
- Romanian Deadlift — 3×6–10
- Walking Reverse Lunge — 2×8–12/leg
- Leg Curl — 3×10–15
- Calf Raise — 2×10–20
Week 2 deliberately removes barbell squatting. Use the reverse hack squat / leg press as the primary quad movement and keep it 1–3 reps shy of failure.
- Bench Press — 4×5 @ RPE 7–7.5
- Seated Cable Row — 3×8–12
- Dumbbell Shoulder Press — 2×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Dumbbell/Cable Curl — 2×8–15
Use the same technique and setup as the first bench exposure. Progress reps or load only while bar speed and form remain consistent.
- Barbell Hip Thrust — 3×8–10
- Reverse Hack Squat / Leg Press — 3×10–15
- Dumbbell Step-Up — 2×8–12/leg
- Cable Leg Curl — 3×10–15
- Ab Wheel or Cable Crunch — 2×8–15
Keep this lower session moderate. The goal is muscle maintenance and growth without creating unnecessary fatigue before the next bench week.
- Bench Press — 5×3 @ RPE 8
- Chest-Supported Dumbbell Row — 3×8–12
- Incline Dumbbell Press — 3×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Triceps Pressdown — 2×10–15
This is the heaviest planned bench work of the block. Keep every rep technically clean and stop short of a grinder.
- Back Squat — 4×4 @ RPE 7.5–8
- Romanian Deadlift — 3×6–10
- Reverse Hack Squat / Leg Press — 3×8–12
- Leg Curl — 3×10–15
- Calf Raise — 2×10–20
Week 3 is the second and final squat exposure. The reverse hack squat / leg press supplies additional quad volume without needing more barbell work.
- Bench Press — 3×5 @ RPE 7.5
- Seated Cable Row — 3×8–12
- Dumbbell Shoulder Press — 3×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Dumbbell Curl — 2×8–15
Keep this bench exposure submaximal after the heavier Day 1. Use supersets for the final accessories if needed.
- Barbell Hip Thrust — 3×6–10
- Reverse Hack Squat / Leg Press — 3×10–15
- Bulgarian Split Squat — 2×8–12/leg
- Cable Leg Curl — 3×10–15
- Cable Crunch or Plank — 2×10–15 or 30–60 sec
No deadlift this week. Keep the session focused on recoverable hypertrophy so Week 4 can introduce the single deadlift exposure.
- Bench Press — 4×2 @ RPE 8 + optional single @ RPE 8
- Chest-Supported Dumbbell Row — 3×8–12
- Incline Dumbbell Press — 2×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Triceps Pressdown — 2×10–15
Week 4 peaks bench intensity without testing a true max. Skip the optional single if the doubles are already near RPE 8.
- Deadlift — 3×3 @ RPE 7.5–8
- Reverse Hack Squat / Leg Press — 3×8–12
- Dumbbell Reverse Lunge — 2×8–12/leg
- Leg Curl — 3×10–15
- Calf Raise — 2×10–20
This is the only conventional deadlift exposure in the four-week block, and there is no barbell squat in Week 4. Keep the deadlift submaximal and technically clean; use 2×3 if recovery is poor.
- Bench Press — 3×4 @ RPE 7.5
- Seated Cable Row — 3×8–12
- Dumbbell Shoulder Press — 2×8–12
- Lat Pulldown — 3×8–12
- Cable Lateral Raise — 2×12–20
- Dumbbell/Cable Curl — 2×8–15
Keep this final bench session controlled. The goal is quality volume and consolidation, not another peak effort.
- Barbell Hip Thrust — 3×8–10
- Reverse Hack Squat / Leg Press — 3×10–15
- Dumbbell Step-Up — 2×8–12/leg
- Cable Leg Curl — 3×10–15
- Cable Crunch or Plank — 2×10–15 or 30–60 sec
Finish the block without another heavy hinge or squat. Keep 2–3 reps in reserve and use this session to accumulate useful hypertrophy work.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured powerbuilding routine with a clear weekly schedule.
Goal
Strength and muscle maintenance
Progression
Bench is trained twice each week: one primary strength exposure and one lower-stress volume exposure. The primary bench work progresses from 4×5 in Week 1 to 5×4, 5×3 and 4×2 in Week 4, using RPE as the guardrail rather than forcing fixed percentages. Squat appears only in Weeks 1 and 3. Deadlift appears only in Week 4, and Week 4 contains no barbell squat. Accessories use double progression: add reps within the listed range before adding a small amount of load, while keeping most sets 1–3 reps in reserve. After Week 4, take several easier sessions or reduce load/volume before beginning another block.
Accuracy note
Gym Log original program built for an experienced lifter training in a well-equipped home gym. It follows the requested four-week structure, weekly bench practice, alternating squat exposure, one deadlift week with no squat, and efficient hypertrophy work. The reverse hack squat / leg press is used for lower-body volume to make the plan fit the available home-gym equipment.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Gym Log Founder Special
How many days per week is the Gym Log Founder Special?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Gym Log Founder Special for?
People seeking a structured powerbuilding routine with a clear weekly schedule.
Can I track the Gym Log Founder Special in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.