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GZCL chatGPT
by Brian M.
36 athletes joined
Program Description
Basic GZCL program with the help of chatGPT for the accessories and %
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 12, 2024 12:28
Last Edited
Jun 09, 2024 07:18
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6
5
Leg Curl
3 Sets
12-15 Reps
@6
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@6.5
3
Dumbbell Row
4 Sets
10-12 Reps
@6
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@6
5
Face Pull
3 Sets
15-20 Reps
@6
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@7.5
2
Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
@6
4
Hyperextension
3 Sets
12-15 Reps
@6
5
Standing Calf Raise
3 Sets
15-20 Reps
@6
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
8 Reps
@6.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
12-15 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@6
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@6.5
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
5
Leg Curl
3 Sets
12-15 Reps
@6.5
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@6.5
3
Dumbbell Row
4 Sets
10-12 Reps
@6.5
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@6.5
5
Face Pull
3 Sets
15-20 Reps
@6.5
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
@6.5
4
Hyperextension
3 Sets
12-15 Reps
@6.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
3 Sets
8 Reps
@6.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
12-15 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@6.5
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
5
Leg Curl
3 Sets
12-15 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@6.5
3
Dumbbell Row
4 Sets
10-12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
15-20 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
@7
4
Hyperextension
3 Sets
12-15 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@7
Day 4
1
Overhead Press (Barbell)
3 Sets
3 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
8 Reps
@6.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
12-15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7.5
5
Leg Curl
3 Sets
12-15 Reps
@7.5
Day 2
1
Bench Press (Barbell)
2 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8 Reps
@6.5
3
Dumbbell Row
4 Sets
10-12 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7.5
5
Face Pull
3 Sets
15-20 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
@7.5
4
Hyperextension
3 Sets
12-15 Reps
@7.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@6.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
12-15 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@7-7.5
3
Leg Press (45 Degrees)
4 Sets
8-10 Reps
@6.5
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6.5
5
Leg Curl
3 Sets
10-12 Reps
@6.5
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Dumbbell Row
4 Sets
8-10 Reps
@6.5
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
5
Face Pull
3 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@7-7.5
3
Walking Lunge (Dumbbell)
4 Sets
8-10 Reps
@6.5
4
Hyperextension
3 Sets
10-12 Reps
@6.5
5
Standing Calf Raise
3 Sets
12-15 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6.5
Day 1
1
Squat (Barbell)
4 Sets
2 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@7-7.5
3
Leg Press (45 Degrees)
4 Sets
8-10 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
5
Leg Curl
3 Sets
10-12 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
2 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Dumbbell Row
4 Sets
8-10 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
12-15 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
2 Reps
@8.5
2
Squat (Barbell)
3 Sets
6 Reps
@7-7.5
3
Walking Lunge (Dumbbell)
4 Sets
8-10 Reps
@7
4
Hyperextension
3 Sets
10-12 Reps
@7
5
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 4
1
Overhead Press (Barbell)
4 Sets
2 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
@9
2
Deadlift (Barbell)
3 Sets
6 Reps
@7-7.5
3
Leg Press (45 Degrees)
4 Sets
8-10 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
5
Leg Curl
3 Sets
10-12 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
1 Reps
@9
2
Overhead Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Dumbbell Row
4 Sets
8-10 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7.5
5
Face Pull
3 Sets
12-15 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
1 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@7-7.5
3
Walking Lunge (Dumbbell)
4 Sets
8-10 Reps
@7.5
4
Hyperextension
3 Sets
10-12 Reps
@7.5
5
Standing Calf Raise
3 Sets
12-15 Reps
@7.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Reps
@9
2
Bench Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
10-12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7.5
Day 1
1
Squat (Barbell)
2 Sets
3 Reps
@7.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@7-7.5
3
Leg Press (45 Degrees)
4 Sets
8-10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5
Leg Curl
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
3 Reps
@7.5
2
Overhead Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Dumbbell Row
4 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
3 Reps
@7.5
2
Squat (Barbell)
3 Sets
6 Reps
@7-7.5
3
Walking Lunge (Dumbbell)
4 Sets
8-10 Reps
@8
4
Hyperextension
3 Sets
10-12 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
3 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@7-7.5
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
2 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
4 Reps
@7.5-8
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5
Leg Curl
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
4 Reps
@7.5-8
3
Dumbbell Row
4 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
2 Reps
@8.5
2
Squat (Barbell)
3 Sets
4 Reps
@7.5-8
3
Walking Lunge (Dumbbell)
4 Sets
6-8 Reps
@8
4
Hyperextension
3 Sets
6-8 Reps
@8
5
Standing Calf Raise
3 Sets
8-10 Reps
@8
Day 4
1
Overhead Press (Barbell)
5 Sets
2 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
4 Reps
@7.5-8
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
6-8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
1 Reps
@9
2
Deadlift (Barbell)
3 Sets
4 Reps
@7-7.5
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5
Leg Curl
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
1 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4 Reps
@7-7.5
3
Dumbbell Row
4 Sets
6-8 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
1 Reps
@9
2
Squat (Barbell)
3 Sets
4 Reps
@7.5-8
3
Walking Lunge (Dumbbell)
4 Sets
6-8 Reps
@8
4
Hyperextension
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
1 Reps
@9
2
Bench Press (Barbell)
3 Sets
4 Reps
@7.5-8
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
@9.5
2
Deadlift (Barbell)
3 Sets
4 Reps
@7.5-8
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5
Leg Curl
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
1 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
4 Reps
@7.5-8
3
Dumbbell Row
4 Sets
6-8 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
1 Reps
@9.5
2
Squat (Barbell)
3 Sets
4 Reps
@7.5-8
3
Walking Lunge (Dumbbell)
4 Sets
6-8 Reps
@8
4
Hyperextension
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
4 Reps
@7.5-8
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Reps
@8
2
Deadlift (Barbell)
3 Sets
4 Reps
@7.5-8
3
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
6-8 Reps
8-8 Reps
3-8 Reps
@8
@8
@8
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5
Leg Curl
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
2 Reps
@8
2
Overhead Press (Barbell)
3 Sets
4 Reps
@7.5-8
3
Dumbbell Row
4 Sets
6-8 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
2 Reps
@8
2
Squat (Barbell)
3 Sets
4 Reps
@7.5-8
3
Walking Lunge (Dumbbell)
4 Sets
6-8 Reps
@8
4
Hyperextension
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Reps
@8
2
Bench Press (Barbell)
3 Sets
4 Reps
@7.5-8
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8