Workout Routine

Free

GZCLP Program

by Poiter

Download free Hardy app

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

Starting TM is 90% of 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

Squat Day

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

2

–

–

3

100 sec

3

–

–

3

100 sec

4

–

–

3

100 sec

5

–

–

3 +

amrap

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

hanging leg raises

Set

Reps

Rest time

1

15

100 sec

2

15

100 sec

3

15 +

amrap

100 sec

Overhead Press Day

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

2

–

–

3

100 sec

3

–

–

3

100 sec

4

–

–

3

100 sec

5

–

–

3 +

amrap

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

upright row

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

Bench Day

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

2

–

–

3

100 sec

3

–

–

3

100 sec

4

–

–

3

100 sec

5

@RPE6

120 lbs

3 +

amrap

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Assisted pull ups

Set

Reps

Rest time

1

15

100 sec

2

15

100 sec

3

15 +

amrap

100 sec

lying barbell triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

Deadlift Day

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

2

–

–

3

100 sec

3

–

–

3

100 sec

4

–

–

3

100 sec

5

–

–

3 +

amrap

100 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

4

–

–

12 +

amrap

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec