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GZCL General Gainz
by Solomon Sands
257 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
Jun 16, 2024 10:05
down_app
Week 1
1 / 8 Weeks
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@7-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8