GENE — 12 Week Program

Full Plan

Browse All 12 Weeks

Full L4/L5 protocol — scroll to reference anytime.

Past Workouts

NO SESSIONS YETComplete your first workout to see history here.

Track Measurements

Body Weight (lbs)

Chest (in)

Left Arm (in)

Right Arm (in)

Waist (in)

Shoulders (in)

Exercise	Month 1	Month 2	Month 3
DB Flat Bench	30–35×15	40–45×12	45–50×10
DB Incline Press	25–30×15	35–40×12	40–45×10
Goblet Squat	30–35×15	40–45×12	45–50×10
Chest-Supp Row	25–30×15	35–40×12	40–45×10
DB RDL	15–20×15	25–30×12	30–35×10
Seated OH Press	20–25×15	30–35×12	35–40×10

MEASUREMENT HISTORY

No measurements yet

HOME EQUIPMENT

Uncheck anything you don't have. Workouts auto-substitute (e.g. cable → bands/pull-ups).

PROGRAM FILE

Download overlay JSON, edit swaps, re-upload. Completed sessions are not deleted.

UPLOAD OVERLAY JSON

PROGRAM

Also reset program customizations (overlay file)

Clears workout history and program position. Body measurements are kept.