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GZCL Blacknoir Full Body
by Naruto
51 athletes joined
Program Description
Full body variant of GZCL Blacknoir program from reddit.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 16, 2024 06:33
Last Edited
Jun 14, 2024 07:59
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9