Workout Routine

Free

GZCLP w/add on exercises

by tdn11

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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
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 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
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3×10

leg curl

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

leg curl

3×10

liying leg curl

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

liying leg curl

3×10

hip thrust

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

hip thrust

3×15+

Overhead Press Day

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 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

barbell row

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

barbell row

3×10

curl

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

curl

3×10

hammer curl

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

hammer curl

3×10

pullovers

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

pullovers

3×15+

Bench Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 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
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3×10

triceps extension

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

triceps extension

3×10

french press

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

french press

3×10

side lateral raise

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

side lateral raise

3×15+

Deadlift Day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec
5
–
–
3 +
amrap
180 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

barbell row

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

barbell row

3×10

good morning

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

good morning

3×10

Cable crunch

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

Cable crunch

3×10

machine fly

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

machine fly

3×15+