GZCLP-JK | Workout Programs | Boostcamp App |

GZCLP-JK

by John Koeune

2 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

Jul 06, 2024 06:57

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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