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GGBB Die Trying
by tray C.
Program Description
GZCL's GGBB principles adapted to a full body daily routine. Run in conjunction with a 10k program.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 06, 2024 04:01
Last Edited
May 07, 2024 10:47
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Week 1
1 / 4 Weeks
Day 3
1
Trap Bar Deadlift
1 Set
4 Sets
6 Reps
3 Reps
2
Arnold Press
4 Sets
12+ Reps
3
Lat Pulldown (Neutral Grip)
4 Sets
12+ Reps
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
5
Band Pull Apart
3 Sets
15+ Reps
Day 5
1
Front Squat (Barbell)
1 Set
4 Sets
6 Reps
4 Reps
2
Single Arm Iso Row
4 Sets
12+ Reps
3
Dip (Bodyweight)
4 Sets
12+ Reps
4
Lu Raise
3 Sets
15+ Reps
5
Face Pull
3 Sets
15 Reps
Day 1
1
Front Squat (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
2
Single Arm Iso Row
4 Sets
12+ Reps
3
Dip (Bodyweight)
4 Sets
12+ Reps
4
Lu Raise
3 Sets
15+ Reps
5
Face Pull
3 Sets
15+ Reps
Day 2
1
Overhead Press (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
2
Pull-Up (Weighted)
1 Set
4 Sets
6 Reps
3 Reps
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
5
Tricep Extension (Dumbbell)
3 Sets
15+ Reps
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
4 Sets
6 Reps
3 Reps
2
Bent Over Row (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10+ Reps
4
Incline Curl (Dumbbell)
3 Sets
15+ Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
Day 6
1
Overhead Press (Barbell)
1 Set
4 Sets
6 Reps
4 Reps
2
Pull-Up (Weighted)
1 Set
4 Sets
6 Reps
4 Reps
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
5
Tricep Extension (Dumbbell)
3 Sets
15+ Reps
Day 1
1
Trap Bar Deadlift
1 Set
4 Sets
6 Reps
4 Reps
2
Arnold Press
4 Sets
12+ Reps
3
Lat Pulldown (Neutral Grip)
4 Sets
12+ Reps
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
5
Band Pull Apart
3 Sets
15+ Reps
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
4 Sets
6 Reps
4 Reps
2
Bent Over Row (Barbell)
1 Set
4 Sets
6 Reps
4 Reps
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10+ Reps
4
Incline Curl (Dumbbell)
3 Sets
15+ Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
Day 3
1
Front Squat (Barbell)
1 Set
4 Sets
8 Reps
4 Reps
2
Single Arm Iso Row
4 Sets
12+ Reps
3
Dip (Bodyweight)
4 Sets
12+ Reps
4
Lu Raise
3 Sets
15+ Reps
5
Face Pull
3 Sets
15+ Reps
Day 4
1
Overhead Press (Barbell)
1 Set
4 Sets
8 Reps
4 Reps
2
Pull-Up (Weighted)
1 Set
4 Sets
8 Reps
4 Reps
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
Day 5
1
Trap Bar Deadlift
1 Set
4 Sets
8 Reps
4 Reps
2
Arnold Press
4 Sets
12+ Reps
3
Lat Pulldown (Neutral Grip)
4 Sets
12+ Reps
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
5
Band Pull Apart
3 Sets
15+ Reps
Day 6
1
Incline Bench Press (Dumbbell)
1 Set
4 Sets
8 Reps
4 Reps
2
Bent Over Row (Barbell)
1 Set
4 Sets
8 Reps
4 Reps
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10+ Reps
4
Incline Curl (Dumbbell)
3 Sets
15+ Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
Day 1
1
Front Squat (Barbell)
1 Set
4 Sets
8 Reps
6 Reps
2
Single Arm Iso Row
4 Sets
12+ Reps
3
Dip (Bodyweight)
4 Sets
12+ Reps
4
Lu Raise
3 Sets
15+ Reps
5
Face Pull
3 Sets
15+ Reps
Day 2
1
Overhead Press (Barbell)
1 Set
4 Sets
8 Reps
6 Reps
2
Pull-Up (Weighted)
1 Set
4 Sets
8 Reps
6 Reps
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
5
Tricep Extension (Dumbbell)
3 Sets
15+ Reps
Day 3
1
Trap Bar Deadlift
1 Set
4 Sets
8 Reps
6 Reps
2
Arnold Press
4 Sets
12+ Reps
3
Lat Pulldown (Neutral Grip)
4 Sets
12+ Reps
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
5
Band Pull Apart
3 Sets
15+ Reps
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
4 Sets
8 Reps
6 Reps
2
Bent Over Row (Barbell)
1 Set
4 Sets
8 Reps
6 Reps
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10+ Reps
4
Incline Curl (Dumbbell)
3 Sets
15+ Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
Day 5
1
Front Squat (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Single Arm Iso Row
4 Sets
12+ Reps
3
Dip (Bodyweight)
4 Sets
12+ Reps
4
Lu Raise
3 Sets
15+ Reps
5
Face Pull
3 Sets
15+ Reps
Day 6
1
Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Pull-Up (Weighted)
1 Set
4 Sets
10 Reps
5 Reps
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
5
Tricep Extension (Dumbbell)
3 Sets
15+ Reps
Day 1
1
Trap Bar Deadlift
1 Set
4 Sets
10 Reps
5 Reps
2
Arnold Press
4 Sets
12+ Reps
3
Lat Pulldown (Neutral Grip)
4 Sets
12+ Reps
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
5
Band Pull Apart
3 Sets
15+ Reps
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Bent Over Row (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10+ Reps
4
Incline Curl (Dumbbell)
3 Sets
15+ Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
Day 3
1
Front Squat (Barbell)
1 Set
4 Sets
10 Reps
7 Reps
2
Single Arm Iso Row
4 Sets
12+ Reps
3
Dip (Bodyweight)
4 Sets
12+ Reps
4
Lu Raise
3 Sets
15+ Reps
5
Face Pull
3 Sets
15+ Reps
Day 4
1
Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
7 Reps
2
Pull-Up (Weighted)
1 Set
4 Sets
10 Reps
7 Reps
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
Day 5
1
Trap Bar Deadlift
1 Set
4 Sets
10 Reps
7 Reps
2
Arnold Press
4 Sets
12+ Reps
3
Lat Pulldown (Neutral Grip)
4 Sets
12+ Reps
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
5
Band Pull Apart
3 Sets
15+ Reps
Day 6
1
Incline Bench Press (Dumbbell)
1 Set
4 Sets
10 Reps
7 Reps
2
Bent Over Row (Barbell)
1 Set
4 Sets
10 Reps
7 Reps
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10+ Reps
4
Incline Curl (Dumbbell)
3 Sets
15+ Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps