GZCL TERMINATOR (4 week cycle)

Why Terminator? I don't really know, but if i look at this schedule it makes me feel like The Iron Pumpin' Machine.  

This powerbuilding program is designed for my individual needs with the aims of strengthening the lockout position of my bench press (that needs a good focus on my triceps and also i added a good amount of bicep work just for the sake of ARM GAINZ) and to make my guads stronger and bigger. I mainly used the 4 week cycle GZCL scheme and my earlier experiences to put this together. If you want to learn more about this method just read the OG blog post of the man himself, the only and one Burrito King, Cody Lefever: https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html?m=1

For T1 and T2 exercises i use the most basic scheme you can find in the post. For T3s i mostly use Dinamic Duble Progression and simple Duble Progression. You will find golden informations about these methods in this video made by Bald Omni-Man:
https://youtu.be/pwXDP1PfvIM?si=PKAXvWbPC6b1VG2-
(I also recommend to watch the other part of it, it's really one of the best essence of the principles you can find out there to coach yourself).

It can be hard to maintain some T3s in the workouts of the last week (especially the "primary" ones like the leg extension after the heavy T1 squat and T2 deadlift or the lunge on the other day) so you can take these out as you feel. For example on lower body days i found some difficulties with them but on the upper ones i did them with "ease". You will experince it yourself. Also you can make changes to fill your needs with it. You can add some long-length partials too, i often do them on isolation movements on the last sets when it's hard to progress with a full rep. 

I hope you will have fun and become The Great Iron Pumper with this solid one.

default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Deficit)

Pendlay Row

Leg Extension

Behind The Back Curls (cable)

Ab Wheel

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Chin-Up (Weighted)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Deadlift (Barbell)

High Bar Squat (Barbell)

T-Bar Row

Walking Lunge

Preacher Curl (Dumbbell)

Suitcase Deadlift

Bench Press (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Bicep Curl (EZ Bar)

Dip (Weighted)

Tricep Pushdown (Cable)

Face Pull

0 reviews for GZCL TERMINATOR (4 week cycle)