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GZCL General Gainz

by Solomon Sands
433 athletes joined
4.0
(1 rating)

Program Description

GZCL General Gainz Template. Based on the gzcl post by Cody Lefever Intro: https://www.reddit.com/r/gzcl/s/HoHUYrNzbG Expanded: https://swoleateveryheight.blogspot.com/2019/10/200-days.html?m=1

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 27, 2023 05:29
  • Last Edited
    Mar 14, 2025 08:10
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 7-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@7-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9