Workout Routine

GZCLP Program

by worleyj2

https://www.saynotobroscience.com/gzclp-infographic/

Workouts

Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
3
180 sec
2
100% 1RM
3
180 sec
3
100% 1RM
3
180 sec
4
100% 1RM
3
180 sec
5
100% 1RM
3 +
amrap
180 sec

squat

5 sets

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Incline Chest Press

3 sets

kneeling lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

kneeling lat pulldown

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

leg extension

3 sets

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

Pec Deck Fly

3 sets

Inner thigh

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

Inner thigh

3 sets

Overhead Press Day

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
3
180 sec
2
100% 1RM
3
180 sec
3
100% 1RM
3
180 sec
4
100% 1RM
3
180 sec
5
100% 1RM
3 +
amrap
180 sec

overhead press

5 sets

deadlift (high volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

deadlift (high volume)

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

bent over row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

side lateral raise

3 sets

Ab machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

Ab machine

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

face pull

3 sets

Chest Press Day

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
3
180 sec
2
100% 1RM
3
180 sec
3
100% 1RM
3
180 sec
4
100% 1RM
3
180 sec
5
100% 1RM
3 +
amrap
180 sec

Chest Press

5 sets

squat (high volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

squat (high volume)

3 sets

Kneeling supine lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

Kneeling supine lat pulldown

3 sets

Chest Press (High Volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

Chest Press (High Volume)

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

Cable crunch

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

face pull

3 sets

Deadlift Day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
3
180 sec
2
100% 1RM
3
180 sec
3
100% 1RM
3
180 sec
4
100% 1RM
3
180 sec
5
100% 1RM
3 +
amrap
180 sec

deadlift

5 sets

overhead press (high volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

overhead press (high volume)

3 sets

T Bar Row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

T Bar Row

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

leg curl

3 sets

arnold press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

arnold press

3 sets

outer thigh

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15 +
amrap
100 sec

outer thigh

3 sets