Program Description
Basic GZCL program with the help of chatGPT for the accessories and %
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 12, 2024 12:28
- Last EditedSep 07, 2024 08:34
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
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Leg Press (45 Degrees)
4
10-12 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Leg Press (45 Degrees)
4
10-12 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Leg Press (45 Degrees)
4
10-12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
5
Leg Curl
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 7-7.5
3
Leg Press (45 Degrees)
4
8-10 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6.5
5
Leg Curl
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 8.5
2
Deadlift (Barbell)
3
6 reps
RPE 7-7.5
3
Leg Press (45 Degrees)
4
8-10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 7-7.5
3
Leg Press (45 Degrees)
4
8-10 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
5
Leg Curl
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 7.5
2
Deadlift (Barbell)
3
6 reps
RPE 7-7.5
3
Leg Press (45 Degrees)
4
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 7.5-8
3
Leg Press (45 Degrees)
4
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
RPE 9
2
Deadlift (Barbell)
3
4 reps
RPE 7-7.5
3
Leg Press (45 Degrees)
4
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 9.5
2
Deadlift (Barbell)
3
4 reps
RPE 7.5-8
3
Leg Press (45 Degrees)
4
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
RPE 7.5-8
3
Leg Press (45 Degrees)
2
1
1
6-8 reps
8-8 reps
3-8 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Dumbbell Row
4
10-12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Dumbbell Row
4
10-12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6.5
5
Face Pull
3
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Dumbbell Row
4
10-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Dumbbell Row
4
10-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
5
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 7-7.5
3
Dumbbell Row
4
8-10 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
5
Face Pull
3
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6 reps
RPE 7-7.5
3
Dumbbell Row
4
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 7-7.5
3
Dumbbell Row
4
8-10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 7-7.5
3
Dumbbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8.5
2
Overhead Press (Barbell)
3
4 reps
RPE 7.5-8
3
Dumbbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 9
2
Overhead Press (Barbell)
3
4 reps
RPE 7-7.5
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9.5
2
Overhead Press (Barbell)
3
4 reps
RPE 7.5-8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 8
2
Overhead Press (Barbell)
3
4 reps
RPE 7.5-8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
4
10-12 reps
RPE 6
4
Hyperextension
3
12-15 reps
RPE 6
5
Standing Calf Raise
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
4
10-12 reps
RPE 6.5
4
Hyperextension
3
12-15 reps
RPE 6.5
5
Standing Calf Raise
3
15-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
4
10-12 reps
RPE 7
4
Hyperextension
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
4
10-12 reps
RPE 7.5
4
Hyperextension
3
12-15 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 7-7.5
3
Walking Lunge (Dumbbell)
4
8-10 reps
RPE 6.5
4
Hyperextension
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
12-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 8.5
2
Squat (Barbell)
3
6 reps
RPE 7-7.5
3
Walking Lunge (Dumbbell)
4
8-10 reps
RPE 7
4
Hyperextension
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 7-7.5
3
Walking Lunge (Dumbbell)
4
8-10 reps
RPE 7.5
4
Hyperextension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 7.5
2
Squat (Barbell)
3
6 reps
RPE 7-7.5
3
Walking Lunge (Dumbbell)
4
8-10 reps
RPE 8
4
Hyperextension
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 8.5
2
Squat (Barbell)
3
4 reps
RPE 7.5-8
3
Walking Lunge (Dumbbell)
4
6-8 reps
RPE 8
4
Hyperextension
3
6-8 reps
RPE 8
5
Standing Calf Raise
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 7.5-8
3
Walking Lunge (Dumbbell)
4
6-8 reps
RPE 8
4
Hyperextension
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 9.5
2
Squat (Barbell)
3
4 reps
RPE 7.5-8
3
Walking Lunge (Dumbbell)
4
6-8 reps
RPE 8
4
Hyperextension
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 8
2
Squat (Barbell)
3
4 reps
RPE 7.5-8
3
Walking Lunge (Dumbbell)
4
6-8 reps
RPE 8
4
Hyperextension
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
3
8 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
12-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
12-15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8.5
2
Bench Press (Barbell)
3
8 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
12-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
12-15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7-7.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 7-7.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7-7.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
RPE 7.5
2
Bench Press (Barbell)
3
6 reps
RPE 7-7.5
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
RPE 8.5
2
Bench Press (Barbell)
3
4 reps
RPE 7.5-8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
RPE 9
2
Bench Press (Barbell)
3
4 reps
RPE 7.5-8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
RPE 9.5
2
Bench Press (Barbell)
3
4 reps
RPE 7.5-8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 7.5-8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
@7.5
2
Deadlift (Barbell)3 Sets
8 Reps
@6.5
3
Leg Press (45 Degrees)4 Sets
10-12 Reps
@6
4
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@6
5
Leg Curl3 Sets
12-15 Reps
@6
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
@7.5
2
Overhead Press (Barbell)3 Sets
8 Reps
@6.5
3
Dumbbell Row4 Sets
10-12 Reps
@6
4
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@6
5
Face Pull3 Sets
15-20 Reps
@6
Day 3
1
Deadlift (Barbell)5 Sets
5 Reps
@7.5
2
Squat (Barbell)3 Sets
8 Reps
@6.5
3
Walking Lunge (Dumbbell)4 Sets
10-12 Reps
@6
4
Hyperextension3 Sets
12-15 Reps
@6
5
Standing Calf Raise3 Sets
15-20 Reps
@6
Day 4
1
Overhead Press (Barbell)5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)3 Sets
8 Reps
@6.5
3
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
4
Hammer Curl3 Sets
12-15 Reps
@6
5
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@6