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GZCL TERMINATOR (4 week cycle)
by TheBearPaws
27 athletes joined
Program Description
Why Terminator? I don't really know, but if i look at this schedule it makes me feel like The Iron Pumpin' Machine. This powerbuilding program is designed for my individual needs with the aims of strengthening the lockout position of my bench press (that needs a good focus on my triceps and also i added a good amount of bicep work just for the sake of ARM GAINZ) and to make my guads stronger and bigger. I mainly used the 4 week cycle GZCL scheme and my earlier experiences to put this together. If you want to learn more about this method just read the OG blog post of the man himself, the only and one Burrito King, Cody Lefever: https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html?m=1 For T1 and T2 exercises i use the most basic scheme you can find in the post. For T3s i mostly use Dinamic Duble Progression and simple Duble Progression. You will find golden informations about these methods in this video made by Bald Omni-Man: https://youtu.be/pwXDP1PfvIM?si=PKAXvWbPC6b1VG2- (I also recommend to watch the other part of it, it's really one of the best essence of the principles you can find out there to coach yourself). It can be hard to maintain some T3s in the workouts of the last week (especially the "primary" ones like the leg extension after the heavy T1 squat and T2 deadlift or the lunge on the other day) so you can take these out as you feel. For example on lower body days i found some difficulties with them but on the upper ones i did them with "ease". You will experince it yourself. Also you can make changes to fill your needs with it. You can add some long-length partials too, i often do them on isolation movements on the last sets when it's hard to progress with a full rep. I hope you will have fun and become The Great Iron Pumper with this solid one.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 19, 2024 08:47
Last Edited
Jun 15, 2024 02:20
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Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Deadlift (Deficit)
3 Sets
10 Reps
65%
3
Pendlay Row
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
15-20 Reps
@10
5
Behind The Back Curls (cable)
3 Sets
12-20 Reps
@10
6
Ab Wheel
3 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Close Grip)
3 Sets
10 Reps
65%
3
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
15-25 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
4 Reps
85%
2
High Bar Squat (Barbell)
3 Sets
10 Reps
65%
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Walking Lunge
3 Sets
AMRAP
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-20 Reps
@10
6
Suitcase Deadlift
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
65%
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@10
4
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
3 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
90%
2
Deadlift (Deficit)
3 Sets
8 Reps
70%
3
Pendlay Row
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
15-20 Reps
@10
5
Behind The Back Curls (cable)
3 Sets
12-20 Reps
@10
6
Ab Wheel
3 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Bench Press (Close Grip)
3 Sets
8 Reps
70%
3
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
15-25 Reps
@10
Day 4
1
Deadlift (Barbell)
4 Sets
3 Reps
90%
2
High Bar Squat (Barbell)
3 Sets
8 Reps
70%
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Walking Lunge
3 Sets
AMRAP
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-20 Reps
@10
6
Suitcase Deadlift
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@10
4
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
3 Sets
10-12 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Squat (Barbell)
5 Sets
2 Reps
95%
2
Deadlift (Deficit)
4 Sets
6 Reps
75%
3
Pendlay Row
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
15-20 Reps
@10
5
Behind The Back Curls (cable)
3 Sets
12-20 Reps
@10
6
Ab Wheel
3 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)
5 Sets
2 Reps
95%
2
Bench Press (Close Grip)
4 Sets
6 Reps
75%
3
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
15-25 Reps
@10
Day 4
1
Deadlift (Barbell)
5 Sets
2 Reps
95%
2
High Bar Squat (Barbell)
4 Sets
6 Reps
75%
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Walking Lunge
3 Sets
AMRAP
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-20 Reps
@10
6
Suitcase Deadlift
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
5 Sets
2 Reps
95%
2
Overhead Press (Barbell)
4 Sets
6 Reps
75%
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@10
4
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
3 Sets
10-12 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
2 Reps
1 Reps
90%
95%
100%
2
Deadlift (Deficit)
4 Sets
4 Reps
80%
3
Pendlay Row
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
15-20 Reps
@10
5
Behind The Back Curls (cable)
3 Sets
12-20 Reps
@10
6
Ab Wheel
3 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
2 Reps
1 Reps
90%
95%
100%
2
Bench Press (Close Grip)
5 Sets
4 Reps
80%
3
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
15-25 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
2 Reps
1 Reps
90%
95%
100%
2
High Bar Squat (Barbell)
5 Sets
4 Reps
80%
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Walking Lunge
3 Sets
AMRAP
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-20 Reps
@10
6
Suitcase Deadlift
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
2 Reps
1 Reps
90%
95%
100%
2
Overhead Press (Barbell)
5 Sets
4 Reps
80%
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@10
4
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
3 Sets
10-12 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10