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GZCLP
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The GZCLP routine by Gabrola is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout A1 (Squat Day)
Est. 63 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 15 Reps
Day 2
Workout B1 (Bench Day)
Est. 74 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Workout A2 (Deadlift Day)
Est. 73 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 4
Workout B2 (OHP Day)
Est. 61 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
