Program Description
Test program to see if this method works on other exercises
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedApr 26, 2024 03:44
- Last EditedJun 18, 2025 12:13

Summary
Unlock your strength potential with the GZCLP Mod1-Self program! Over the next 8 weeks, you'll engage in a focused 4-day routine designed to build muscle and enhance overall fitness. This program combines compound movements like the Romanian Deadlift and Bulgarian Split Squat with accessory exercises, ensuring a balanced approach to training. Perfect for those ready to challenge themselves and see real progress in their strength journey. Grab your gear and get ready to transform your workouts!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
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
Hyperextension3 Sets
12-15 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)5 Sets
3 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Hyperextension3 Sets
12-15 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)5 Sets
3 Reps
-
2
Dip (Weighted)3 Sets
10 Reps
-
3
Meadow Row3 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)5 Sets
3 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-