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GZCLP-JK
by John Koeune
1 athletes joined
Program Description
Modified GZCLP to save my legs
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
May 08, 2024 03:38
Last Edited
May 14, 2024 03:08
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Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Lying Rear Lateral Raise
3 Sets
15 Reps
4
V-Up
3 Sets
30 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
5
Seated Dumbbell Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Squat (Barbell)
5 Sets
3 Reps
3
Seated Row (Machine)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
15 Reps
Day 4
1
Barbell Row
5 Sets
3 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
4
Bent Leg Raise
3 Sets
25 Reps
5
Skull Crusher
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Lying Rear Lateral Raise
3 Sets
15 Reps
4
V-Up
3 Sets
30 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
5
Seated Dumbbell Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Squat (Barbell)
5 Sets
3 Reps
3
Seated Row (Machine)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
15 Reps
Day 4
1
Barbell Row
5 Sets
3 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
4
Bent Leg Raise
3 Sets
25 Reps
5
Skull Crusher
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Lying Rear Lateral Raise
3 Sets
15 Reps
4
V-Up
3 Sets
30 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
5
Seated Dumbbell Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Squat (Barbell)
5 Sets
3 Reps
3
Seated Row (Machine)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
15 Reps
Day 4
1
Barbell Row
5 Sets
3 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
4
Bent Leg Raise
3 Sets
25 Reps
5
Skull Crusher
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Lying Rear Lateral Raise
3 Sets
15 Reps
4
V-Up
3 Sets
30 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
5
Seated Dumbbell Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Squat (Barbell)
5 Sets
3 Reps
3
Seated Row (Machine)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
15 Reps
Day 4
1
Barbell Row
5 Sets
3 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
4
Bent Leg Raise
3 Sets
25 Reps
5
Skull Crusher
3 Sets
15 Reps