Gymscore · Program schedule
Deep Water: Program schedule
The Gymscore Deep Water adaptation makes high-rep workload and rest periods central to the training record. It includes ten-by-ten work in a four-day schedule, so the plan should be evaluated by the full session rather than its main exercise alone.
Who this template suits
An experienced lifter who has already established a consistent workload and wants to examine a demanding high-volume block.
When to choose another option
You are new to lifting, have limited session time or are still struggling to complete a simpler routine consistently.
Template length
12 weeks
The saved version has four sessions per week for 12 weeks, divided into two six-week phases. Its phase names include “Beginner Deep Water” and “Intermediate Deep Water”; those labels do not make this a general beginner gym routine.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- pull-up bar
- cable machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Beginner Deep Water (Weeks 1-6) · weeks 1–6
Standard Week
Legs & Back · Squat 10x10 / Deadlift / Rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 10 | 10 | 4 min |
| Barbell Deadlift | 3 | 10 | 2 min |
| Barbell Row | 3 | 10 | 90s |
Push · OHP 10x10 / Bench / Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 10 | 10 | 4 min |
| Bench Press | 3 | 10 | 2 min |
| Dip | 3 | AMRAP | 90s |
Pull · Clean Pull 10x10 / Rows / Curls
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Clean Pull or Power Shrug | 10 | 10 | 4 min |
| Lat Pulldown | 3 | 10-12 | 90s |
| Seated Cable Row | 3 | 10-12 | 90s |
| Barbell Curl | 3 | 10 | 60s |
Shoulders & Arms · Lateral Raise / Pressing / Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Lateral Raise | 5 | 10-15 | 60s |
| Dumbbell Shoulder Press | 3 | 10-12 | 90s |
| Face Pull | 3 | 15-20 | 60s |
| Barbell Curl | 4 | 10 | 60s |
| Skull Crusher | 4 | 10 | 60s |
2. Intermediate Deep Water (Weeks 7-12) · weeks 7–12
Standard Week
Legs & Back · Squat / Deadlift / Rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 10 | 10 | 4 min |
| Barbell Deadlift | 4 | 10 | 2 min |
| Barbell Row | 4 | 10 | 90s |
Push · OHP / Bench / Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 10 | 10 | 4 min |
| Bench Press | 4 | 10 | 2 min |
| Dip | 4 | AMRAP | 90s |
Pull · Clean Pull / Rows / Curls
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Clean Pull or Power Shrug | 10 | 10 | 4 min |
| Lat Pulldown | 4 | 10-12 | 90s |
| Seated Cable Row | 4 | 10-12 | 90s |
| Barbell Curl | 4 | 10 | 60s |
Shoulders & Arms · Lateral Raise / Pressing / Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Lateral Raise | 5 | 10-15 | 60s |
| Dumbbell Shoulder Press | 4 | 10-12 | 90s |
| Face Pull | 3 | 15-20 | 60s |
| Barbell Curl | 4 | 10 | 60s |
| Skull Crusher | 4 | 10 | 60s |
Questions answered
Is this suitable as a first gym plan?
The stored high-volume sessions make it a poor default introduction. A simpler beginner template is easier to learn and evaluate.
What should I log beyond reps and weight?
Record rest periods and whether every prescribed set was completed. Those details matter in this adaptation.
Does the template reproduce the creator’s complete method?
No. It is a saved Gymscore adaptation. The original creator’s material provides the broader method and its own instructions.