Workout Routine

Free

GZCLP

by tukumas

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

Workouts

Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

squat

5×3+

bench press

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

bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

lat pulldown

3×15+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

leg extension

3×15+

OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

overhead press

5×3+

deadlift

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

deadlift

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

front raise

3×15+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

seated incline curl

3×15+

Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

bench press

5×3+

squat

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

squat

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

lat pulldown

3×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

lateral raise

3×15+

Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

deadlift

5×3+

overhead press

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

overhead press

3×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

dumbbell row

3×15+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

leg curl

3×15+