Workout Routine

Free

Gzclp's Fullbody

by mahir

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Progression guide: For T1 and T2, add 5 lb (2.5 kg)for bench & overhead press, and 10 lb (5 kg) for squat & deadlift.

Switch to new set x rep scheme the next workout when you can't complete total target reps in any set. T1 scheme: 5 sets x 3 reps > 6 x 2>10 x 1 > restart 5 x 3. T2 scheme: 3 x 10 > 3 x 8 > 3 x6 > restart 3 x 10. T3 scheme: increase weight when you can do 25+ reps on 3rd set.

Failure: T1 Lifts [ 5x3 ] -fail-> [ 6x2 ] -fail-> [ 10x1 ] -fail-> rest for 2-3 days and use 85% percent of the failed 10x1 weight to start a new cycle at 5x3

T2 Lifts [ 3x10 ] -fail-> [ 3x8 ] -fail-> [ 3x6 ] -fail->

Restart the cycle with a slightly heaver weight than the last time you did 3x10 (+10-20lbs)

Eventually: Switch pulls from a T3 to a T2 rep scheme of [3x10] then, gradually add 1-3 sets of 8-10 reps for T3 isolation exercises

Resting Tier 1: 3-5 Minutes Tier 2: 2-3 Minutes Tier 3: 1-1.5 Minutes

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

Workouts

GZCLP - 1 (Monday)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
250 sec
2
–
–
5
250 sec
3
–
–
5 +
amrap
250 sec

deadlift

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

overhead press

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

t-bar row

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

incline bench press

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

hammer curl

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

lateral raise

4 sets

GZCLP - 2 (Wednesday)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
250 sec
2
–
–
5
250 sec
3
–
–
5 +
amrap
250 sec

incline bench press

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

squat

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

lat pulldown

3×10

Overhead triceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

Overhead triceps

4 sets

Preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

Preacher curl

4 sets

Cable rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Cable rear delt fly

1×5

GZCLP- 3 (Friday)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
250 sec
2
–
–
5
250 sec
3
–
–
5 +
amrap
250 sec

overhead press

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

deadlift

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

t-bar row

3×10

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

Chest Fly

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

curl

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

cable lateral raise

4 sets

GZCLP - 4 (Saturday)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
250 sec
2
–
–
5
250 sec
3
–
–
5 +
amrap
250 sec

squat

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

lat pulldown

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

tricep pushdown

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

reverse curl

4 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

Reverse Pec Deck

4 sets