All programs
IntermediateMuscle Gain
ScoreFit Momentum
Four days. Steady, measurable growth.
- 4
- Days / week
- 8
- Weeks
- Upper / Lower
- Split
- 4
- Workouts
Workout 1
6 exercisesUpper A
Strength-leaning upper body
ExerciseSetsRepsEffortRest
Barbell Bench Press
Chest · Triceps, Shoulders
Sets 4
Reps 5-8
Effort 7-9
Rest 150s
Barbell Row
Back · Biceps, Hamstrings
Sets 4
Reps 6-8
Effort 7-9
Rest 150s
Dumbbell Shoulder Press
Shoulders · Triceps
Sets 3
Reps 8-10
Effort 8
Rest 105s
Lat Pulldown
Back · Biceps
Sets 3
Reps 10-12
Effort 8-9
Rest 90s
EZ-Bar Curl
Biceps
Sets 3
Reps 8-10
Effort 9
Rest 75s
Cable Tricep Pushdown
Triceps
Sets 3
Reps 10-12
Effort 9
Rest 75s
Workout 2
5 exercisesLower A
Squat-focused lower body
ExerciseSetsRepsEffortRest
Barbell Back Squat
Quads · Glutes, Core
Sets 4
Reps 5-8
Effort 7-9
Rest 180s
Romanian Deadlift
Hamstrings · Glutes, Back
Sets 3
Reps 8-10
Effort 8
Rest 150s
Leg Press
Quads · Glutes
Sets 3
Reps 10-12
Effort 8-9
Rest 120s
Seated Leg Curl
Hamstrings
Sets 3
Reps 10-12
Effort 9
Rest 90s
Standing Calf Raise
Calves
Sets 4
Reps 10-12
Effort 9
Rest 75s
Workout 3
6 exercisesUpper B
Hypertrophy-leaning upper body
ExerciseSetsRepsEffortRest
Incline Dumbbell Press
Chest · Shoulders, Triceps
Sets 4
Reps 8-12
Effort 8-9
Rest 120s
Chest-Supported Row
Back · Biceps
Sets 4
Reps 10-12
Effort 8-9
Rest 120s
Cable Fly
Chest
Sets 3
Reps 12-15
Effort 9
Rest 75s
Cable Lateral Raise
Shoulders
Sets 4
Reps 12-15
Effort 9
Rest 60s
Incline Dumbbell Curl
Biceps
Sets 3
Reps 10-12
Effort 9
Rest 60s
Overhead Cable Extension
Triceps
Sets 3
Reps 12-15
Effort 9
Rest 60s
Workout 4
5 exercisesLower B
Hinge-focused lower body
ExerciseSetsRepsEffortRest
Romanian Deadlift
Hamstrings · Glutes, Back
Sets 4
Reps 6-8
Effort 8
Rest 180s
Hack Squat
Quads · Glutes
Sets 3
Reps 10-12
Effort 8-9
Rest 120s
Lying Leg Curl
Hamstrings
Sets 3
Reps 10-12
Effort 9
Rest 90s
Leg Extension
Quads
Sets 3
Reps 12-15
Effort 9
Rest 75s
Seated Calf Raise
Calves
Sets 4
Reps 12-15
Effort 9
Rest 60s