GZCL

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

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Decline Bench Press (Barbell)

Dips Between Chairs

Tricep Extension (Dumbbell)

Deadlift (Barbell)

Good Morning

Shrug (Dumbbell)

Face Pull

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Squat (Barbell)

Front Squat (Barbell)

Leg Curl

Leg Extension

Zercher Squat (Barbell)

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