5.0
(1 rating)
Program Description
It is customised from GZCL with a focus on chest. I kept the workouts short and simple based on my own equipment and time restraints. Switching out bench 1 day to another variation would be advised if you are stronger to prevent joint pain. Any other exercise can be subbed out for a similar exercise, if you dislike core then the ab work could be swapped out to focus on supplementing your compound lifts. I aim to increase bench/overhead press by 2.5kg each week and squat/deadlift by 5kg. For more info on progression, I would advise checking out GZCLP or the GZCL reddit. I have bicep curls on a separate day as I have some dumbbells at home and they take 5 minutes. Feel free to add them to any gym workout if you do not have a set of your own. I did not include tricep specific work as they will get trained during the bench press. This is a rough guide and what works for me. Feel free to add more exercises based on your own goals, energy levels and fatigue management. Happy lifting.
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 01, 2025 01:36
- Last EditedFeb 02, 2025 08:15
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4.8 Stars with 10, 000+ Ratings
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Seated Row (Cable)
3
15 reps
60%
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Wide Grip Lat Pulldown
3
15 reps
60%
4
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Chest Press (Machine)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Chest Press (Machine)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Chest Press (Machine)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Chest Press (Machine)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Chest Press (Machine)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Chest Press (Machine)
3
10 reps
70%
3
Leg Press (45 Degrees)
3
15 reps
60%
4
Seated Row (Cable)
3
15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
Week 1
1 / 16 Weeks
Day 2
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7.5
Day 4
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7.5
Day 6
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)5 Sets
3 Reps
85%
2
Deadlift (Barbell)3 Sets
10 Reps
70%
3
Seated Row (Cable)3 Sets
15 Reps
60%
4
Leg Raise (Captain's Chair)3 Sets
12 Reps
@9.5
Day 3
1
Squat (Barbell)5 Sets
3 Reps
85%
2
Bench Press (Barbell)3 Sets
10 Reps
70%
3
Wide Grip Lat Pulldown3 Sets
15 Reps
60%
4
Plank3 Sets
1 mins
@10
Day 5
1
Bench Press (Barbell)5 Sets
3 Reps
85%
2
Overhead Press (Barbell)3 Sets
10 Reps
70%
3
Leg Press (45 Degrees)3 Sets
15 Reps
60%
4
Seated Row (Cable)3 Sets
15 Reps
60%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
rovanAge 31, Man
a month ago
3 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I like the program so far, good for a novice or beginner looking for some overall strength gains.