Workout Routine

GZCLP w/add on exercises

by tdn11

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

Workouts

Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

leg curl

3 sets

liying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

liying leg curl

3 sets

hip thrust

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

hip thrust

3 sets

Overhead Press Day

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 sec

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

deadlift

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

barbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

hammer curl

3 sets

pullovers

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

pullovers

3 sets

Bench Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

squat

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

triceps extension

3 sets

french press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

french press

3 sets

side lateral raise

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

side lateral raise

3 sets

Deadlift Day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 sec

deadlift

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

overhead press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

barbell row

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

good morning

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Cable crunch

3 sets

machine fly

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

machine fly

3 sets