Full gym program: put your gym subscription to work
Complete workout program for full gym access: machines, cables, free weights. Optimal split for hypertrophy on 8 weeks.
Why this program?
A full gym gives access to specialized machines that a home setup can't replicate: hack squat, pec deck, seated row, cable stack, etc. This program takes full advantage: 4-day split (Push/Pull/Legs/Full), 8-week hypertrophy progression. Maximize each session under one hour.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Bench press | 4 | 6–8 |
| Barbell row | 4 | 6–8 |
| Squat | 4 | 6–8 |
| Incline dumbbell press | 3 | 8–10 |
| Pull-ups | 3 | 8–12 |
| Romanian deadlift | 3 | 8–10 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
What's the best split for a full gym?
Push/Pull/Legs 4 days is the sweet spot for most: high frequency (2× per muscle per week), reasonable volume per session, sustainable schedule.
Machines or free weights?
Both. Free weights for compounds (build coordination and stabilizers), machines for isolation (better mind-muscle connection, less fatigue on stabilizers).
How long should a session be?
60–75 min max, warm-up included. Beyond that, hormonal recovery suffers and volume becomes counter-productive.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries