Unleash your strength with the GZCL Blacknoir Full Body program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a blend of compound and isolation exercises, focusing on key movements like the bench press, deadlift, and squat. Each session is crafted to maximize muscle growth and enhance overall strength, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your lifting game!

Full body variant of GZCL Blacknoir program from reddit.

GZCL Blacknoir Full Body

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Squat (Barbell)

Lat Pulldown

Leg Press

Face Pull

Deadlift (Barbell)

Seated Overhead Press (Barbell)

Leg Curl

Chest Fly (Cable)

T-Bar Row

Incline Bench Press (Barbell)

Leg Extension

Tricep Extension (Cable)

Seated Calf Raise

Overhead Press (Barbell)

Incline Curl (Dumbbell)

Single Leg Hip Thrust

Lateral Raise (Cable)

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