Workout Routine

Free

GZCL Full Cycle

by daroobster

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Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Bench Wk 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
4
120 sec
2
85% TM
115 lbs
4
120 sec
3
85% TM
115 lbs
4 +
amrap
120 sec

bench press

3×4+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
90 sec
2
65% TM
90 lbs
10
90 sec
3
65% TM
90 lbs
10
90 sec

incline bench press

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4×12

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3×15

Bench Wk 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
120 sec
2
90% TM
120 lbs
3
120 sec
3
90% TM
120 lbs
3
120 sec
4
90% TM
120 lbs
3 +
amrap
120 sec

bench press

4×3+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
8
75 sec
2
70% TM
16 lbs
8
75 sec
3
70% TM
16 lbs
8
75 sec

incline bench press

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4×12

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3×15

Bench Wk 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
95% TM
130 lbs
2
120 sec
2
95% TM
130 lbs
2
120 sec
3
95% TM
130 lbs
2
120 sec
4
95% TM
130 lbs
2
120 sec
5
95% TM
130 lbs
2 +
amrap
120 sec

bench press

5×2+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
6
75 sec
2
75% TM
17 lbs
6
75 sec
3
75% TM
17 lbs
6
75 sec
4
75% TM
17 lbs
6
75 sec

incline bench press

4×6

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4×12

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3×15

Bench TM Test

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
120 sec
2
95% TM
130 lbs
2
120 sec
3
100% TM
135 lbs
1
120 sec
4
100% TM
135 lbs
1
120 sec
5
100% TM
135 lbs
1 +
amrap
120 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
4
75 sec
2
80% TM
18 lbs
4
75 sec
3
80% TM
18 lbs
4
75 sec
4
80% TM
18 lbs
4
75 sec
5
80% TM
18 lbs
4 +
amrap
75 sec

incline bench press

5×4+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

skull crushers

4×12

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cambered bar curl

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3×15

Squat Wk1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
4
90 sec
2
85% TM
115 lbs
4
90 sec
3
85% TM
115 lbs
4 +
amrap
90 sec

squat

3×4+

front squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
75 sec
2
65% TM
90 lbs
10
75 sec
3
65% TM
90 lbs
10
75 sec

front squat

3×10

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hamstring Curl

4×12

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4×12

Squat Wk2

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
90 sec
2
90% TM
120 lbs
3
90 sec
3
90% TM
120 lbs
3
90 sec
4
90% TM
120 lbs
3 +
amrap
90 sec

squat

4×3+

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
75 sec
2
70% TM
95 lbs
8
75 sec
3
70% TM
95 lbs
8
75 sec

front squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4×12

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4×12

Squat Wk3

squat

Set
Intensity
Weight
Reps
Rest time
1
95% TM
130 lbs
2
90 sec
2
95% TM
130 lbs
2
90 sec
3
95% TM
130 lbs
2
90 sec
4
95% TM
130 lbs
2
90 sec
5
95% TM
130 lbs
2 +
amrap
90 sec

squat

5×2+

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
6
75 sec
2
75% TM
100 lbs
6
75 sec
3
75% TM
100 lbs
6
75 sec
4
75% TM
100 lbs
6
75 sec

front squat

4×6

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4×12

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4×12

Squat TM Test

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
90 sec
2
95% TM
130 lbs
2
90 sec
3
100% TM
135 lbs
1
90 sec
4
100% TM
135 lbs
1
90 sec
5
100% TM
135 lbs
1 +
amrap
90 sec

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
75 sec
2
80% TM
110 lbs
4
75 sec
3
80% TM
110 lbs
4
75 sec
4
80% TM
110 lbs
4
75 sec
5
80% TM
110 lbs
4 +
amrap
75 sec

front squat

5×4+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4×12

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Hack Squat

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4×12

OHP Wk1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
4
90 sec
2
85% TM
115 lbs
4
90 sec
3
85% TM
115 lbs
4 +
amrap
90 sec

overhead press

3×4+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
75 sec
2
65% TM
90 lbs
10
75 sec
3
65% TM
90 lbs
10
75 sec

close-grip bench press

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2×20

OHP Wk2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
90 sec
2
90% TM
120 lbs
3
90 sec
3
90% TM
120 lbs
3
90 sec
4
90% TM
120 lbs
3 +
amrap
90 sec

overhead press

4×3+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
75 sec
2
70% TM
95 lbs
8
75 sec
3
70% TM
95 lbs
8
75 sec

close-grip bench press

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2×20

OHP Wk3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
95% TM
130 lbs
2
90 sec
2
95% TM
130 lbs
2
90 sec
3
95% TM
130 lbs
2
90 sec
4
95% TM
130 lbs
2
90 sec
5
95% TM
130 lbs
2 +
amrap
90 sec

overhead press

5×2+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
6
75 sec
2
75% TM
100 lbs
6
75 sec
3
75% TM
100 lbs
6
75 sec
4
75% TM
100 lbs
6
75 sec

close-grip bench press

4×6

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2×20

OHP TM Test

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
90 sec
2
95% TM
130 lbs
2
90 sec
3
100% TM
135 lbs
1
90 sec
4
100% TM
135 lbs
1
90 sec
5
100% TM
135 lbs
1 +
amrap
90 sec

overhead press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
75 sec
2
80% TM
110 lbs
4
75 sec
3
80% TM
110 lbs
4
75 sec
4
80% TM
110 lbs
4
75 sec
5
80% TM
110 lbs
4 +
amrap
75 sec

close-grip bench press

5×4+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

dip

2×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

tricep pushdown

4×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

hammer curl

4×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

side lateral raise

2×20

Deadlift Wk1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
4
90 sec
2
85% TM
115 lbs
4
90 sec
3
85% TM
115 lbs
4 +
amrap
90 sec

deadlift

3×4+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
75 sec
2
65% TM
90 lbs
10
75 sec
3
65% TM
90 lbs
10
75 sec

romanian deadlift

3×10

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4×12

Deadlift Wk2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
90 sec
2
90% TM
120 lbs
3
90 sec
3
90% TM
120 lbs
3
90 sec
4
90% TM
120 lbs
3 +
amrap
90 sec

deadlift

4×3+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
75 sec
2
70% TM
95 lbs
8
75 sec
3
70% TM
95 lbs
8
75 sec

romanian deadlift

3×8

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4×12

Deadlift Wk3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% TM
130 lbs
2
90 sec
2
95% TM
130 lbs
2
90 sec
3
95% TM
130 lbs
2
90 sec
4
95% TM
130 lbs
2
90 sec
5
95% TM
130 lbs
2 +
amrap
90 sec

deadlift

5×2+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
6
75 sec
2
75% TM
100 lbs
6
75 sec
3
75% TM
100 lbs
6
75 sec
4
75% TM
100 lbs
6
75 sec

romanian deadlift

4×6

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4×12

Deadlift TM Test

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
90 sec
2
95% TM
130 lbs
2
90 sec
3
100% TM
135 lbs
1
90 sec
4
100% TM
135 lbs
1
90 sec
5
100% TM
135 lbs
1 +
amrap
90 sec

deadlift

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
75 sec
2
80% TM
110 lbs
4
75 sec
3
80% TM
110 lbs
4
75 sec
4
80% TM
110 lbs
4
75 sec
5
80% TM
110 lbs
4 +
amrap
75 sec

romanian deadlift

5×4+

45 degree T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

45 degree T-Bar Row

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

lat pulldown

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

seated cable row

4×12