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GZCLP Mod1-Self
by Neel B.
1 athletes joined
Program Description
Test program to see if this method works on other exercises
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Apr 26, 2024 03:44
Last Edited
May 27, 2024 10:50
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Week 1
1 / 8 Weeks
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Meadow Row
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Hyperextension
3 Sets
12-15 Reps
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps