Gymscore · Program guide
Hypertrophy-Specific Training: A Guide to the Gymscore Template
Hypertrophy-Specific Training organizes full-body work into rep blocks rather than keeping one rep range for the entire plan. Gymscore’s saved adaptation moves from higher to lower rep targets while keeping a repeated exercise menu.
Who this template suits
A lifter who likes full-body sessions and wants to plan working loads across clearly labeled rep blocks.
When to choose another option
You prefer choosing every session’s load spontaneously, or you do not want to track separate reference weights for different rep targets.
Template length
8 weeks
The saved version runs three sessions per week for eight weeks. It contains two-week blocks labeled 15s, 10s, 5s and post-5s.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved version runs three sessions per week for eight weeks. It contains two-week blocks labeled 15s, 10s, 5s and post-5s.
| Program | Exercise |
|---|---|
| Full Body (15s) | Barbell Back Squat, Leg Curl, Bench Press, Barbell Row, Dumbbell Shoulder Press, Barbell Curl, Skull Crusher, Standing Calf Raise |
| Full Body (15s) | Barbell Back Squat, Leg Curl, Bench Press, Barbell Row, Dumbbell Shoulder Press, Barbell Curl, Skull Crusher, Standing Calf Raise |
| Full Body (15s) | Barbell Back Squat, Leg Curl, Bench Press, Barbell Row, Dumbbell Shoulder Press, Barbell Curl, Skull Crusher, Standing Calf Raise |
How to track and progress
The stored progression spreads load changes through each block using that block’s reference rep-max load. Keep each reference attached to its own rep target; a weight selected for fives is not the starting instruction for fifteens.
The template also schedules time away from resistance training after the block. This guide treats that as a feature of the stored method, not proof that a particular break guarantees renewed muscle growth. Review the completed block and next plan rather than treating the schedule as a biological promise.
Common mistakes
Using one rep-max reference for every block
Different rep targets require different references in the saved progression.
Calling the rep drop a loss of progress
The plan deliberately changes targets. Compare sessions at matching block positions.
Assuming fewer sets means any load is suitable
Select loads that match the prescribed reps and keep the movement consistent.
Questions answered
What rep blocks are included?
The saved adaptation has 15s, 10s, 5s and post-5s blocks, each lasting two weeks.
How many weekly sessions are stored?
Three full-body sessions per week across eight weeks.
Does a planned break guarantee better growth afterward?
No such guarantee is made here. A break appears in the stored method, but its effect cannot be predicted from a template alone.