Pure AesthetiX: Upper Lower Powerbuilding Program (GZCLP)

Recommended Schedule:

Monday - Upper 1
Tuesday - Lower 1
Wednesday - rest
Thursday- Upper 2
Friday - Lower 2
Saturday- rest
Sunday - rest

Set and Rep Scheme, Progression and Failure Protocol are all according to the GZCLP Method. T3 are set as 2 sets to save time but can be ran as 3 sets as GZCLP intended.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Seated Row (Cable)

Pull-Up (Bodyweight)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Wide Grip Lat Pulldown

Leg Extension

Incline Curl (Dumbbell)

Face Pull

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Barbell Row

Dip (Bodyweight)

Tricep Extension (Cable)

Lateral Raise (Cable)

Deadlift (Barbell)

Leg Press

Lat Pulldown (Close Grip)

Lying Leg Curl

Preacher Curl (Dumbbell)

Reverse Pec Deck

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