Program Description
Modified GZCLP to save my legs
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedMay 08, 2024 03:38
- Last EditedJul 06, 2024 06:57
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)5 Sets
3 Reps
2
Overhead Press (Barbell)3 Sets
10 Reps
3
Lying Rear Lateral Raise3 Sets
15 Reps
4
V-Up3 Sets
30 Reps
5
Chest Fly (Cable)3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)5 Sets
3 Reps
2
Lat Pulldown3 Sets
10 Reps
3
Bicep Curl (Cable)3 Sets
15 Reps
4
Incline Bench Press (Dumbbell)3 Sets
15 Reps
5
Seated Dumbbell Curl3 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 Curl3 Sets
15 Reps
Day 4
1
Barbell Row5 Sets
3 Reps
2
Bench Press (Barbell)3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
4
Bent Leg Raise3 Sets
25 Reps
5
Skull Crusher3 Sets
15 Reps