GZCL General Gainz

by Solomon Sands

293 athletes joined

4.0

(1 rating)

Program Description

GZCL General Gainz Template. Based on the gzcl post by Cody Lefever Intro: https://www.reddit.com/r/gzcl/s/HoHUYrNzbG Expanded: https://swoleateveryheight.blogspot.com/2019/10/200-days.html?m=1

Program Overview

Level

Intermediate, Novice

Goal

Powerbuilding, Powerlifting

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Dec 27, 2023 05:29

Last Edited

Jul 26, 2024 01:45

Day 4

Overhead Press (Barbell)

1 Set

3-6 Reps

@7-9

Overhead Press (Barbell)

3 Sets

1 Reps

@7-9

Chin-Up (Weighted)

1 Set

6-10 Reps

@7-9

Chin-Up (Weighted)

3 Sets

4 Reps

@7-9

Bicep Curl (Dumbbell)

3 Sets

AMRAP

Skull Crusher

3 Sets

AMRAP

Day 3

Deadlift (Barbell)

1 Set

3-6 Reps

@7-9

Deadlift (Barbell)

3 Sets

1 Reps

@7-9

Front Squat (Barbell)

1 Set

6-10 Reps

@7-9

Front Squat (Barbell)

3 Sets

4 Reps

@7-9

Hanging Leg Raise

3 Sets

AMRAP

Good Morning

3 Sets

AMRAP

Day 2

Bench Press (Barbell)

1 Set

3-6 Reps

@7-9

Bench Press (Barbell)

3 Sets

1 Reps

@7-9

Incline Bench Press (Barbell)

1 Set

6-10 Reps

@7-9

Incline Bench Press (Barbell)

3 Sets

4 Reps

@7-9

Seated Row (Cable)

3 Sets

AMRAP

Lat Pulldown

3 Sets

AMRAP

Day 1

Squat (Barbell)

1 Set

3-6 Reps

@7-9

Squat (Barbell)

3 Sets

1 Reps

@7-9

Romanian Deadlift (Barbell)

1 Set

6-10 Reps

@7-9

Romanian Deadlift (Barbell)

3 Sets

4 Reps

@7-9

Leg Curl

2 Sets

1 Set

15+ Reps

Leg Extension

2 Sets

1 Set

15+ Reps