Gym Log Founder Special V2
Gym Log Founder Special V2 is a 4-day powerbuilding training approach focused on muscle building and strength. Use it as a starting point for organizing and tracking consistent training.
What is the Gym Log Founder Special V2?
Gym Log Founder Special V2 is a 4-day powerbuilding training approach focused on muscle building and strength. 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
- Barbell Bench Press — 4×5 @ RPE 7–8
- Weighted Pull-Up / Lat Pulldown — 3×6–10
- Incline Dumbbell Press — 2×8–12
- Chest-Supported Dumbbell Row — 2×8–12
- Dumbbell Lateral Raise — 2×12–20
- Rope Triceps Pushdown — 2×10–15
5–7 min ramp-up; 2–3 min bench rests, 60–90 sec accessories. Superset incline press with rows and lateral raises with pushdowns. Stop heavy sets with 1–2 reps in reserve. Target 55–60 min.
- Back Squat — 4×5 @ RPE 7–8
- Hack Squat / Leg Press — 3×8–12
- Leg Curl Attachment — 3×10–15
- Leg Extension Attachment — 2×12–15
- Standing Calf Raise — 2×10–20
- Hanging Knee / Leg Raise — 2×8–15
Only barbell squats this week; no other heavy barbell squat/deadlift exposure. Warm up 6–8 min, rest 2–3 min on primary lift, 60–90 sec elsewhere. Superset leg extension with calves. Target 55–60 min.
- Flat Dumbbell Bench Press — 3×8–12
- One-Arm Dumbbell Row — 3×8–12/side
- Seated Dumbbell Shoulder Press — 2×8–12
- Lat Pulldown — 2×10–15
- Dumbbell Lateral Raise — 3×12–20
- Cable Curl — 3×10–15
- Overhead Cable Triceps Extension — 3×10–15
Hypertrophy only; 1–2 reps in reserve, final isolation set optionally 0–1. Superset press/row, pulldown/lateral raise, and curls/triceps. 60–75 sec accessory rests. Target 50–60 min.
- Leg Press / Hack Squat — 3×10–15
- Romanian Deadlift (moderate dumbbells) — 2×8–12
- Leg Curl Attachment — 2×12–15
- Cable Chest Fly — 2×12–15
- Cable Rear-Delt Fly / Face Pull — 2×15–20
- Dumbbell Hammer Curl — 2×10–15
- Rope Triceps Pushdown — 2×10–15
- Plank — 2×30–60 sec
No heavy barbell squat or deadlift. Moderate RDLs are accessory work; omit if posterior-chain recovery is limited. Superset chest fly/rear delts, curls/pushdowns. Keep transitions tight; 50–60 min.
- Barbell Bench Press — 4×4 @ RPE 7.5–8
- Weighted Pull-Up / Lat Pulldown — 3×6–10
- Incline Dumbbell Press — 2×8–12
- Chest-Supported Dumbbell Row — 2×8–12
- Dumbbell Lateral Raise — 2×12–20
- Rope Triceps Pushdown — 2×10–15
5–7 min ramp-up; 2–3 min bench rests, 60–90 sec accessories. Superset incline press with rows and lateral raises with pushdowns. Stop heavy sets with 1–2 reps in reserve. Target 55–60 min.
- Conventional Deadlift — 3×4 @ RPE 7–8
- Hack Squat / Leg Press — 3×8–12
- Leg Curl Attachment — 3×10–15
- Leg Extension Attachment — 2×12–15
- Standing Calf Raise — 2×10–20
- Hanging Knee / Leg Raise — 2×8–15
Only conventional deadlifts this week; no other heavy barbell squat/deadlift exposure. Warm up 6–8 min, rest 2–3 min on primary lift, 60–90 sec elsewhere. Superset leg extension with calves. Target 55–60 min.
- Flat Dumbbell Bench Press — 3×8–12
- One-Arm Dumbbell Row — 3×8–12/side
- Seated Dumbbell Shoulder Press — 2×8–12
- Lat Pulldown — 2×10–15
- Dumbbell Lateral Raise — 3×12–20
- Cable Curl — 3×10–15
- Overhead Cable Triceps Extension — 3×10–15
Hypertrophy only; 1–2 reps in reserve, final isolation set optionally 0–1. Superset press/row, pulldown/lateral raise, and curls/triceps. 60–75 sec accessory rests. Target 50–60 min.
- Leg Press / Hack Squat — 3×10–15
- Romanian Deadlift (moderate dumbbells) — 2×8–12
- Leg Curl Attachment — 2×12–15
- Cable Chest Fly — 2×12–15
- Cable Rear-Delt Fly / Face Pull — 2×15–20
- Dumbbell Hammer Curl — 2×10–15
- Rope Triceps Pushdown — 2×10–15
- Plank — 2×30–60 sec
No heavy barbell squat or deadlift. Moderate RDLs are accessory work; omit if posterior-chain recovery is limited. Superset chest fly/rear delts, curls/pushdowns. Keep transitions tight; 50–60 min.
- Barbell Bench Press — 5×3 @ RPE 8
- Weighted Pull-Up / Lat Pulldown — 3×6–10
- Incline Dumbbell Press — 2×8–12
- Chest-Supported Dumbbell Row — 2×8–12
- Dumbbell Lateral Raise — 2×12–20
- Rope Triceps Pushdown — 2×10–15
5–7 min ramp-up; 2–3 min bench rests, 60–90 sec accessories. Superset incline press with rows and lateral raises with pushdowns. Stop heavy sets with 1–2 reps in reserve. Target 55–60 min.
- Back Squat — 4×3–4 @ RPE 8
- Hack Squat / Leg Press — 3×8–12
- Leg Curl Attachment — 3×10–15
- Leg Extension Attachment — 2×12–15
- Standing Calf Raise — 2×10–20
- Hanging Knee / Leg Raise — 2×8–15
Only barbell squats this week; no other heavy barbell squat/deadlift exposure. Warm up 6–8 min, rest 2–3 min on primary lift, 60–90 sec elsewhere. Superset leg extension with calves. Target 55–60 min.
- Flat Dumbbell Bench Press — 3×8–12
- One-Arm Dumbbell Row — 3×8–12/side
- Seated Dumbbell Shoulder Press — 2×8–12
- Lat Pulldown — 2×10–15
- Dumbbell Lateral Raise — 3×12–20
- Cable Curl — 3×10–15
- Overhead Cable Triceps Extension — 3×10–15
Hypertrophy only; 1–2 reps in reserve, final isolation set optionally 0–1. Superset press/row, pulldown/lateral raise, and curls/triceps. 60–75 sec accessory rests. Target 50–60 min.
- Leg Press / Hack Squat — 3×10–15
- Romanian Deadlift (moderate dumbbells) — 2×8–12
- Leg Curl Attachment — 2×12–15
- Cable Chest Fly — 2×12–15
- Cable Rear-Delt Fly / Face Pull — 2×15–20
- Dumbbell Hammer Curl — 2×10–15
- Rope Triceps Pushdown — 2×10–15
- Plank — 2×30–60 sec
No heavy barbell squat or deadlift. Moderate RDLs are accessory work; omit if posterior-chain recovery is limited. Superset chest fly/rear delts, curls/pushdowns. Keep transitions tight; 50–60 min.
- Barbell Bench Press — 3×4 @ RPE 7
- Weighted Pull-Up / Lat Pulldown — 3×6–10
- Incline Dumbbell Press — 2×8–12
- Chest-Supported Dumbbell Row — 2×8–12
- Dumbbell Lateral Raise — 2×12–20
- Rope Triceps Pushdown — 2×10–15
5–7 min ramp-up; 2–3 min bench rests, 60–90 sec accessories. Superset incline press with rows and lateral raises with pushdowns. Stop heavy sets with 1–2 reps in reserve. Target 55–60 min.
- Conventional Deadlift — 3×3 @ RPE 8
- Hack Squat / Leg Press — 3×8–12
- Leg Curl Attachment — 3×10–15
- Leg Extension Attachment — 2×12–15
- Standing Calf Raise — 2×10–20
- Hanging Knee / Leg Raise — 2×8–15
Only conventional deadlifts this week; no other heavy barbell squat/deadlift exposure. Warm up 6–8 min, rest 2–3 min on primary lift, 60–90 sec elsewhere. Superset leg extension with calves. Target 55–60 min.
- Flat Dumbbell Bench Press — 3×8–12
- One-Arm Dumbbell Row — 3×8–12/side
- Seated Dumbbell Shoulder Press — 2×8–12
- Lat Pulldown — 2×10–15
- Dumbbell Lateral Raise — 3×12–20
- Cable Curl — 3×10–15
- Overhead Cable Triceps Extension — 3×10–15
Hypertrophy only; 1–2 reps in reserve, final isolation set optionally 0–1. Superset press/row, pulldown/lateral raise, and curls/triceps. 60–75 sec accessory rests. Target 50–60 min.
- Leg Press / Hack Squat — 3×10–15
- Romanian Deadlift (moderate dumbbells) — 2×8–12
- Leg Curl Attachment — 2×12–15
- Cable Chest Fly — 2×12–15
- Cable Rear-Delt Fly / Face Pull — 2×15–20
- Dumbbell Hammer Curl — 2×10–15
- Rope Triceps Pushdown — 2×10–15
- Plank — 2×30–60 sec
No heavy barbell squat or deadlift. Moderate RDLs are accessory work; omit if posterior-chain recovery is limited. Superset chest fly/rear delts, curls/pushdowns. Keep transitions tight; 50–60 min.
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
Muscle building and strength
Progression
Four-week hypertrophy-first powerbuilding block. Bench twice weekly (one heavy barbell session and one dumbbell volume session). Alternate barbell squat on Weeks 1 and 3 with conventional deadlift on Weeks 2 and 4; never both in the same week. Main lift: keep 1–3 reps in reserve, never grind or test a max. Accessories: double progression, add reps until the top of the range across sets, then add the smallest practical load. Keep most accessory sets at 1–2 reps in reserve, with optional near-failure on the last isolation set. Weeks 1–3 build quality volume/intensity; Week 4 reduces bench volume and maintains deadlift practice. After Week 4 take a lighter week (roughly half accessory sets and lighter main lifts) before repeating with modest load increases. Sessions have a strict 60-minute cap: drop the final optional core/isolation set rather than rush main-lift technique.
Accuracy note
Original Gym Log advanced home-gym program. Built around rack, barbell, adjustable dumbbells/bench, pull-up bar, cable station, leg extension/curl attachment, and hack squat/leg press. Alternates heavy squat and deadlift weeks; prioritizes muscle growth while maintaining strength. Session times are targets, not guarantees.
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 V2
How many days per week is the Gym Log Founder Special V2?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Gym Log Founder Special V2 for?
People seeking a structured powerbuilding routine with a clear weekly schedule.
Can I track the Gym Log Founder Special V2 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.