Workout Routine

Free

GZCLP Program

by worleyj2

Download free Hardy app

https://www.saynotobroscience.com/gzclp-infographic/

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

Workouts

Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
3
180 sec
2
100% 1RM
150 lbs
3
180 sec
3
100% 1RM
150 lbs
3
180 sec
4
100% 1RM
150 lbs
3
180 sec
5
100% 1RM
150 lbs
3 +
amrap
180 sec

squat

5×3+

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec

Incline Chest Press

3×10

kneeling lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

kneeling lat pulldown

3×15+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

leg extension

3×15+

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

Pec Deck Fly

3×15+

Inner thigh

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

Inner thigh

3×15+

Overhead Press Day

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
3
180 sec
2
100% 1RM
150 lbs
3
180 sec
3
100% 1RM
150 lbs
3
180 sec
4
100% 1RM
150 lbs
3
180 sec
5
100% 1RM
150 lbs
3 +
amrap
180 sec

overhead press

5×3+

deadlift (high volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

deadlift (high volume)

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
100 sec
2
100% 1RM
150 lbs
15
100 sec
3
100% 1RM
150 lbs
15 +
amrap
100 sec

bent over row

3×15+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
15
100 sec
2
100% 1RM
25 lbs
15
100 sec
3
100% 1RM
25 lbs
15 +
amrap
100 sec

side lateral raise

3×15+

Ab machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

Ab machine

3×15+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

face pull

3×15+

Chest Press Day

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
3
180 sec
2
100% 1RM
45 lbs
3
180 sec
3
100% 1RM
45 lbs
3
180 sec
4
100% 1RM
45 lbs
3
180 sec
5
100% 1RM
45 lbs
3 +
amrap
180 sec

Chest Press

5×3+

squat (high volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

squat (high volume)

3×10

Kneeling supine lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

Kneeling supine lat pulldown

3×15+

Chest Press (High Volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

Chest Press (High Volume)

3×15+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

Cable crunch

3×15+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

face pull

3×15+

Deadlift Day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
3
180 sec
2
100% 1RM
150 lbs
3
180 sec
3
100% 1RM
150 lbs
3
180 sec
4
100% 1RM
150 lbs
3
180 sec
5
100% 1RM
150 lbs
3 +
amrap
180 sec

deadlift

5×3+

overhead press (high volume)

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

overhead press (high volume)

3×8

T Bar Row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

T Bar Row

3×15+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

leg curl

3×15+

arnold press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
15
100 sec
2
100% 1RM
25 lbs
15
100 sec
3
100% 1RM
25 lbs
15 +
amrap
100 sec

arnold press

3×15+

outer thigh

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

outer thigh

3×15+