Workout Routine

GZCL Full Cycle

by daroobster

Starting TM is 90% of 1RM.

Workouts

Bench Wk 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
4
120 sec
2
85% TM
4
120 sec
3
85% TM
4 +
amrap
120 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
90 sec
2
65% TM
10
90 sec
3
65% TM
10
90 sec

incline bench press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3 sets

Bench Wk 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
120 sec
2
90% TM
3
120 sec
3
90% TM
3
120 sec
4
90% TM
3 +
amrap
120 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
75 sec
2
70% TM
8
75 sec
3
70% TM
8
75 sec

incline bench press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3 sets

Bench Wk 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
95% TM
2
120 sec
2
95% TM
2
120 sec
3
95% TM
2
120 sec
4
95% TM
2
120 sec
5
95% TM
2 +
amrap
120 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
6
75 sec
2
75% TM
6
75 sec
3
75% TM
6
75 sec
4
75% TM
6
75 sec

incline bench press

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3 sets

Bench TM Test

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
120 sec
2
95% TM
2
120 sec
3
100% TM
1
120 sec
4
100% TM
1
120 sec
5
100% TM
1 +
amrap
120 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
75 sec
2
80% TM
4
75 sec
3
80% TM
4
75 sec
4
80% TM
4
75 sec
5
80% TM
4 +
amrap
75 sec

incline bench press

5 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3 sets

Squat Wk1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
4
90 sec
2
85% TM
4
90 sec
3
85% TM
4 +
amrap
90 sec

squat

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

front squat

3 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hamstring Curl

4 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4 sets

Squat Wk2

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
90 sec
2
90% TM
3
90 sec
3
90% TM
3
90 sec
4
90% TM
3 +
amrap
90 sec

squat

4 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
75 sec
2
70% TM
8
75 sec
3
70% TM
8
75 sec

front squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4 sets

Squat Wk3

squat

Set
Intensity
Weight
Reps
Rest time
1
95% TM
2
90 sec
2
95% TM
2
90 sec
3
95% TM
2
90 sec
4
95% TM
2
90 sec
5
95% TM
2 +
amrap
90 sec

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
6
75 sec
2
75% TM
6
75 sec
3
75% TM
6
75 sec
4
75% TM
6
75 sec

front squat

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4 sets

Squat TM Test

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
90 sec
2
95% TM
2
90 sec
3
100% TM
1
90 sec
4
100% TM
1
90 sec
5
100% TM
1 +
amrap
90 sec

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
75 sec
2
80% TM
4
75 sec
3
80% TM
4
75 sec
4
80% TM
4
75 sec
5
80% TM
4 +
amrap
75 sec

front squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4 sets

OHP Wk1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
4
90 sec
2
85% TM
4
90 sec
3
85% TM
4 +
amrap
90 sec

overhead press

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

close-grip bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2 sets

OHP Wk2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
90 sec
2
90% TM
3
90 sec
3
90% TM
3
90 sec
4
90% TM
3 +
amrap
90 sec

overhead press

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
75 sec
2
70% TM
8
75 sec
3
70% TM
8
75 sec

close-grip bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2 sets

OHP Wk3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
95% TM
2
90 sec
2
95% TM
2
90 sec
3
95% TM
2
90 sec
4
95% TM
2
90 sec
5
95% TM
2 +
amrap
90 sec

overhead press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
6
75 sec
2
75% TM
6
75 sec
3
75% TM
6
75 sec
4
75% TM
6
75 sec

close-grip bench press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2 sets

OHP TM Test

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
90 sec
2
95% TM
2
90 sec
3
100% TM
1
90 sec
4
100% TM
1
90 sec
5
100% TM
1 +
amrap
90 sec

overhead press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
75 sec
2
80% TM
4
75 sec
3
80% TM
4
75 sec
4
80% TM
4
75 sec
5
80% TM
4 +
amrap
75 sec

close-grip bench press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2 sets

Deadlift Wk1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
4
90 sec
2
85% TM
4
90 sec
3
85% TM
4 +
amrap
90 sec

deadlift

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

romanian deadlift

3 sets

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4 sets

Deadlift Wk2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
90 sec
2
90% TM
3
90 sec
3
90% TM
3
90 sec
4
90% TM
3 +
amrap
90 sec

deadlift

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
75 sec
2
70% TM
8
75 sec
3
70% TM
8
75 sec

romanian deadlift

3 sets

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4 sets

Deadlift Wk3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% TM
2
90 sec
2
95% TM
2
90 sec
3
95% TM
2
90 sec
4
95% TM
2
90 sec
5
95% TM
2 +
amrap
90 sec

deadlift

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
6
75 sec
2
75% TM
6
75 sec
3
75% TM
6
75 sec
4
75% TM
6
75 sec

romanian deadlift

4 sets

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4 sets

Deadlift TM Test

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
90 sec
2
95% TM
2
90 sec
3
100% TM
1
90 sec
4
100% TM
1
90 sec
5
100% TM
1 +
amrap
90 sec

deadlift

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
75 sec
2
80% TM
4
75 sec
3
80% TM
4
75 sec
4
80% TM
4
75 sec
5
80% TM
4 +
amrap
75 sec

romanian deadlift

5 sets

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4 sets