GZCLP-JK

by John Koeune

2 athletes joined

Program Description

Modified GZCLP to save my legs

Program Overview

Level
Beginner, Novice
Goal
Muscle & Sculpting, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
May 08, 2024 03:38
Last Edited
Jul 06, 2024 06:57

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Deadlift (Barbell)

5

3 reps

2

Overhead Press (Barbell)

3

10 reps

3

Lying Rear Lateral Raise

3

15 reps

4

V-Up

3

30 reps

5

Chest Fly (Cable)

3

15 reps

Day 1

1

Deadlift (Barbell)

5

3 reps

2

Overhead Press (Barbell)

3

10 reps

3

Lying Rear Lateral Raise

3

15 reps

4

V-Up

3

30 reps

5

Chest Fly (Cable)

3

15 reps

Day 1

1

Deadlift (Barbell)

5

3 reps

2

Overhead Press (Barbell)

3

10 reps

3

Lying Rear Lateral Raise

3

15 reps

4

V-Up

3

30 reps

5

Chest Fly (Cable)

3

15 reps

Day 1

1

Deadlift (Barbell)

5

3 reps

2

Overhead Press (Barbell)

3

10 reps

3

Lying Rear Lateral Raise

3

15 reps

4

V-Up

3

30 reps

5

Chest Fly (Cable)

3

15 reps

Day 2

1

Bench Press (Barbell)

5

3 reps

2

Lat Pulldown

3

10 reps

3

Bicep Curl (Cable)

3

15 reps

4

Incline Bench Press (Dumbbell)

3

15 reps

5

Seated Dumbbell Curl

3

15 reps

Day 2

1

Bench Press (Barbell)

5

3 reps

2

Lat Pulldown

3

10 reps

3

Bicep Curl (Cable)

3

15 reps

4

Incline Bench Press (Dumbbell)

3

15 reps

5

Seated Dumbbell Curl

3

15 reps

Day 2

1

Bench Press (Barbell)

5

3 reps

2

Lat Pulldown

3

10 reps

3

Bicep Curl (Cable)

3

15 reps

4

Incline Bench Press (Dumbbell)

3

15 reps

5

Seated Dumbbell Curl

3

15 reps

Day 2

1

Bench Press (Barbell)

5

3 reps

2

Lat Pulldown

3

10 reps

3

Bicep Curl (Cable)

3

15 reps

4

Incline Bench Press (Dumbbell)

3

15 reps

5

Seated Dumbbell Curl

3

15 reps

Day 3

1

Overhead Press (Barbell)

5

3 reps

2

Squat (Barbell)

5

3 reps

3

Seated Row (Machine)

3

15 reps

4

Hammer Curl

3

15 reps

Day 3

1

Overhead Press (Barbell)

5

3 reps

2

Squat (Barbell)

5

3 reps

3

Seated Row (Machine)

3

15 reps

4

Hammer Curl

3

15 reps

Day 3

1

Overhead Press (Barbell)

5

3 reps

2

Squat (Barbell)

5

3 reps

3

Seated Row (Machine)

3

15 reps

4

Hammer Curl

3

15 reps

Day 3

1

Overhead Press (Barbell)

5

3 reps

2

Squat (Barbell)

5

3 reps

3

Seated Row (Machine)

3

15 reps

4

Hammer Curl

3

15 reps

Day 4

1

Barbell Row

5

3 reps

2

Bench Press (Barbell)

3

10 reps

3

V-Handle Tricep Pushdown (Cable)

3

15 reps

4

Bent Leg Raise

3

25 reps

5

Skull Crusher

3

15 reps

Day 4

1

Barbell Row

5

3 reps

2

Bench Press (Barbell)

3

10 reps

3

V-Handle Tricep Pushdown (Cable)

3

15 reps

4

Bent Leg Raise

3

25 reps

5

Skull Crusher

3

15 reps

Day 4

1

Barbell Row

5

3 reps

2

Bench Press (Barbell)

3

10 reps

3

V-Handle Tricep Pushdown (Cable)

3

15 reps

4

Bent Leg Raise

3

25 reps

5

Skull Crusher

3

15 reps

Day 4

1

Barbell Row

5

3 reps

2

Bench Press (Barbell)

3

10 reps

3

V-Handle Tricep Pushdown (Cable)

3

15 reps

4

Bent Leg Raise

3

25 reps

5

Skull Crusher

3

15 reps

Day 1

1

Deadlift (Barbell)

5 Sets

3 Reps

2

Overhead Press (Barbell)

3 Sets

10 Reps

3

Lying Rear Lateral Raise

3 Sets

15 Reps

4

V-Up

3 Sets

30 Reps

5

Chest Fly (Cable)

3 Sets

15 Reps

Day 2

1

Bench Press (Barbell)

5 Sets

3 Reps

2

Lat Pulldown

3 Sets

10 Reps

3

Bicep Curl (Cable)

3 Sets

15 Reps

4

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

5

Seated Dumbbell Curl

3 Sets

15 Reps

Day 3

1

Overhead Press (Barbell)

5 Sets

3 Reps

2

Squat (Barbell)

5 Sets

3 Reps

3

Seated Row (Machine)

3 Sets

15 Reps

4

Hammer Curl

3 Sets

15 Reps

Day 4

1

Barbell Row

5 Sets

3 Reps

2

Bench Press (Barbell)

3 Sets

10 Reps

3

V-Handle Tricep Pushdown (Cable)

3 Sets

15 Reps

4

Bent Leg Raise

3 Sets

25 Reps

5

Skull Crusher

3 Sets

15 Reps