Program Description
Full body variant of GZCL Blacknoir program from reddit.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 16, 2024 06:33
- Last EditedSep 07, 2024 02:17
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)4 Sets
8 Reps
@9
3
Lat Pulldown3 Sets
12 Reps
@9
4
Leg Press3 Sets
12 Reps
@9
5
Face Pull3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)4 Sets
8 Reps
@9
3
Leg Curl3 Sets
12 Reps
@9
4
Chest Fly (Cable)3 Sets
12 Reps
@9
5
T-Bar Row3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)4 Sets
8 Reps
@9
3
Leg Extension3 Sets
12 Reps
@9
4
Tricep Extension (Cable)3 Sets
12 Reps
@9
5
Seated Calf Raise3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)3 Sets
12 Reps
@9
4
Single Leg Hip Thrust3 Sets
12 Reps
@9
5
Lateral Raise (Cable)3 Sets
12 Reps
@9