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GZCL

by Lachlan Richardson
1 athletes joined

Program Description

1. T1: Main Movement, 85-100% of Goal Weight, 10-15 total reps, this is a single exercise. 2. T2: Primary Assistance, 65-85% of Goal Weight, 20-30 total reps. One to two different exercises. 3. T3: Secondary Assistance, 65% or less of Goal Weight, 30+ total reps. One to three different exercises. For more back and bicep exercises superset opposing movement with T2/T3. I.E. Barbell rows with decline bench and bicep curls with tricep extensions

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 04, 2025 10:22
  • Last Edited
    Jun 18, 2025 11:59

Summary

Elevate your strength training with the GZCL program, a focused 4-week journey designed for dedicated lifters. Comprising four workouts per week, this program utilizes a mix of barbell and bodyweight exercises to build muscle and enhance your overall strength. Expect to tackle compound lifts like the Deadlift and Bench Press, alongside accessory movements that target all major muscle groups. Get ready to push your limits and achieve new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Quadriceps
12.3%
Front Delts
12.1%
Chest
11.5%
Hamstrings
11%
Glutes
10.1%
Middle Delts
8%
Lower Back
6.8%
Upper Back
5.5%
Abs
2.7%
Rear Delts
2.3%
Adductors
1.7%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Zercher Squat (Barbell)
5
4 reps
50%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
4
5 reps
65%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
4
5 reps
65%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
4
5 reps
65%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
80%
2
Decline Bench Press (Barbell)
5 Sets
4 Reps
65%
3
Dips Between Chairs
3 Sets
10 Reps
50%
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
50%
Day 3
1
Deadlift (Barbell)
5 Sets
2 Reps
80%
2
Good Morning
5 Sets
4 Reps
65%
3
Shrug (Dumbbell)
3 Sets
10 Reps
50%
4
Face Pull
3 Sets
10 Reps
50%
Day 4
1
Overhead Press (Barbell)
5 Sets
2 Reps
80%
2
Incline Bench Press (Barbell)
5 Sets
4 Reps
65%
3
Arnold Press
3 Sets
10 Reps
50%
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
50%
Day 1
1
Squat (Barbell)
5 Sets
2 Reps
80%
2
Zercher Squat (Barbell)
5 Sets
4 Reps
50%
3
Leg Curl
3 Sets
10 Reps
50%
4
Leg Extension
3 Sets
10 Reps
50%