path: kind Label [* required] = value; list rows: path[index]: [type] "title"; path unset: field (kind), … ($ = root). page.title: text Title * = "Intermediate Program Upper Focused Day Program" page.description: text Description = "Download Gold's Gym BC's intermediate upper body focused 4-day program." header: group Header header.brand: group Brand header.brand.logo: group Logo header.brand.logo.src: text Src * = "https://cdn.kvikpage.app/media/ws_48f7d0cf-fe48-4f4e-9c19-aeed9770ca7f/public/fil_571189e1-1a23-4500-bef0-0fb8cce6b2d8/original" header.brand.logo.alt: text Alt = "Gold's Gym" header.brand.logo unset: caption (text), width (number), height (number) header.menu: group Menu header.menu.items: list Items = 4 items header.menu.items[0]: "Clubs" header.menu.items[0].label: text Label = "Clubs" header.menu.items[0].href: text Href = "/clubs.md" header.menu.items[0] unset: children (list) header.menu.items[1]: "Training" header.menu.items[1].label: text Label = "Training" header.menu.items[1].href: text Href = "/training.md" header.menu.items[1] unset: children (list) header.menu.items[2]: "Strength House" header.menu.items[2].label: text Label = "Strength House" header.menu.items[2].href: text Href = "/strength-house.md" header.menu.items[2] unset: children (list) header.menu.items[3]: "About" header.menu.items[3].label: text Label = "About" header.menu.items[3].href: text Href = "/about.md" header.menu.items[3] unset: children (list) header.buttons: list Buttons = 2 items header.buttons[0]: "Guest Pass" header.buttons[0].label: text Label = "Guest Pass" header.buttons[0].href: text Href = "/guest-pass.md" header.buttons[1]: "Become a Member" header.buttons[1].label: text Label = "Become a Member" header.buttons[1].href: text Href = "/join.md" footer: group Footer footer.columns: list Columns = 4 items footer.columns[0]: "Clubs" footer.columns[0].heading: text Heading = "Clubs" footer.columns[0].menu: group Menu footer.columns[0].menu.items: list Items = 3 items footer.columns[0].menu.items[0]: "West Broadway" footer.columns[0].menu.items[0].label: text Label = "West Broadway" footer.columns[0].menu.items[0].href: text Href = "/clubs/west-broadway" footer.columns[0].menu.items[0] unset: children (list) footer.columns[0].menu.items[1]: "Langley" footer.columns[0].menu.items[1].label: text Label = "Langley" footer.columns[0].menu.items[1].href: text Href = "/clubs/langley" footer.columns[0].menu.items[1] unset: children (list) footer.columns[0].menu.items[2]: "Port Coquitlam" footer.columns[0].menu.items[2].label: text Label = "Port Coquitlam" footer.columns[0].menu.items[2].href: text Href = "/clubs/port-coquitlam" footer.columns[0].menu.items[2] unset: children (list) footer.columns[1]: "Explore" footer.columns[1].heading: text Heading = "Explore" footer.columns[1].menu: group Menu footer.columns[1].menu.items: list Items = 6 items footer.columns[1].menu.items[0]: "Personal training" footer.columns[1].menu.items[0].label: text Label = "Personal training" footer.columns[1].menu.items[0].href: text Href = "/training.md" footer.columns[1].menu.items[0] unset: children (list) footer.columns[1].menu.items[1]: "Group classes" footer.columns[1].menu.items[1].label: text Label = "Group classes" footer.columns[1].menu.items[1].href: text Href = "/group-classes.md" footer.columns[1].menu.items[1] unset: children (list) footer.columns[1].menu.items[2]: "Free resources" footer.columns[1].menu.items[2].label: text Label = "Free resources" footer.columns[1].menu.items[2].href: text Href = "/gym-resources.md" footer.columns[1].menu.items[2] unset: children (list) footer.columns[1].menu.items[3]: "Blog" footer.columns[1].menu.items[3].label: text Label = "Blog" footer.columns[1].menu.items[3].href: text Href = "/blog.md" footer.columns[1].menu.items[3] unset: children (list) footer.columns[1].menu.items[4]: "Member perks" footer.columns[1].menu.items[4].label: text Label = "Member perks" footer.columns[1].menu.items[4].href: text Href = "/member-discounts.md" footer.columns[1].menu.items[4] unset: children (list) footer.columns[1].menu.items[5]: "Corporate wellness" footer.columns[1].menu.items[5].label: text Label = "Corporate wellness" footer.columns[1].menu.items[5].href: text Href = "/corporate-wellness.md" footer.columns[1].menu.items[5] unset: children (list) footer.columns[2]: "Company" footer.columns[2].heading: text Heading = "Company" footer.columns[2].menu: group Menu footer.columns[2].menu.items: list Items = 5 items footer.columns[2].menu.items[0]: "About" footer.columns[2].menu.items[0].label: text Label = "About" footer.columns[2].menu.items[0].href: text Href = "/about.md" footer.columns[2].menu.items[0] unset: children (list) footer.columns[2].menu.items[1]: "Contact" footer.columns[2].menu.items[1].label: text Label = "Contact" footer.columns[2].menu.items[1].href: text Href = "/contact.md" footer.columns[2].menu.items[1] unset: children (list) footer.columns[2].menu.items[2]: "Member FAQs" footer.columns[2].menu.items[2].label: text Label = "Member FAQs" footer.columns[2].menu.items[2].href: text Href = "/member-faqs.md" footer.columns[2].menu.items[2] unset: children (list) footer.columns[2].menu.items[3]: "Careers" footer.columns[2].menu.items[3].label: text Label = "Careers" footer.columns[2].menu.items[3].href: text Href = "/careers.md" footer.columns[2].menu.items[3] unset: children (list) footer.columns[2].menu.items[4]: "Member updates" footer.columns[2].menu.items[4].label: text Label = "Member updates" footer.columns[2].menu.items[4].href: text Href = "/policy-updates.md" footer.columns[2].menu.items[4] unset: children (list) footer.columns[3]: "Legal" footer.columns[3].heading: text Heading = "Legal" footer.columns[3].menu: group Menu footer.columns[3].menu.items: list Items = 3 items footer.columns[3].menu.items[0]: "Privacy policy" footer.columns[3].menu.items[0].label: text Label = "Privacy policy" footer.columns[3].menu.items[0].href: text Href = "/privacy-policy.md" footer.columns[3].menu.items[0] unset: children (list) footer.columns[3].menu.items[1]: "Terms & conditions" footer.columns[3].menu.items[1].label: text Label = "Terms & conditions" footer.columns[3].menu.items[1].href: text Href = "/terms.md" footer.columns[3].menu.items[1] unset: children (list) footer.columns[3].menu.items[2]: "Accessibility" footer.columns[3].menu.items[2].label: text Label = "Accessibility" footer.columns[3].menu.items[2].href: text Href = "/accessibility.md" footer.columns[3].menu.items[2] unset: children (list) footer.social: list Social = 2 items footer.social[0]: "instagram" footer.social[0].network: choice Network = "instagram" footer.social[0].url: url Url = "https://www.instagram.com/goldsgym.bc" footer.social[1]: "facebook" footer.social[1].network: choice Network = "facebook" footer.social[1].url: url Url = "https://www.facebook.com/goldsgymbritishcolumbia" footer.legal: text Legal = "© 2026 Gold's Gym BC. All rights reserved." sections: list Sections * = 2 items sections[0]: "Intermediate Program Upper Focused Day Program" sections[0].data: group Data sections[0].data.title: text Title = "Intermediate Program Upper Focused Day Program" sections[0].data unset: subtitle (text | never), cta (group | never), eyebrow (text), secondaryCta (group), images (list) sections[0] unset: scheme (text | never), height (constant | never) sections[1]: "Unleash Your Upper Body Potential with our Intermediate 4 Day Focused Program!" sections[1].data: group Data sections[1].data.heading: text Heading = "Unleash Your Upper Body Potential with our Intermediate 4 Day Focused Program!" sections[1].data.body: richText Body; keys: 1sdwi4, huss4x, htf0id, atxppi, 7txus4 = "Designed to target key muscle groups with precision, this program will guide you through a dynamic range of exercises to elevate your fitness journey. {#1sdwi4}\n\nDay 1 is all about legs, starting with a brisk walking warm-up followed by a series of leg-focused exercises. From barbell back squats to machine-based leg extensions and curls, this day ensures that your lower body gets the attention it deserves. Day 2 shifts the focus to chest and triceps, incorporating dumbbell incline bench chest flies and machine seated chest presses to chisel your chest muscles. Complemented by tricep-targeting moves, this day leaves no doubt that your upper body will be challenged. {#huss4x}\n\nDay 3 brings a back and biceps blast. Starting with cycling, you'll embark on a journey to strengthen your back with exercises like machine seated horizontal grip rows and barbell bent over rows. Lat machine wide grip pulldowns ensure a well-rounded back workout, while cable bicep curls put the finishing touch on your biceps. Day 4 is dedicated to shoulders and abdominals, featuring machine seated shoulder presses and a variety of lateral raise exercises to carve out those shoulder muscles. The superset on this day guarantees an intense abdominal workout that will leave you feeling strong and accomplished. {#htf0id}\n\nWith each day's workout strategically planned and recommended rest intervals of 60-90 seconds, this program is a roadmap to building a robust upper body. Whether you're seeking to enhance your strength, shape your muscles, or simply level up your fitness game, our Intermediate Upper Body Focused 4 Day Program is your guide to success. Download the program now and unlock the door to a more defined, confident, and powerful you\\! {#atxppi}\n\n\n\n\n\n