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GZCLP
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The GZCLP routine by baysic is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
first and third workouts last rep (As many as possible) T1 - 5x3, 6x2, 10x1 [3-5 min] T2 - 3x10, 3x8, 3x6 [2-3 min] T3 - 15 (Last set as many as possible) [60-90 sec]
Routine detail
Day 1
Workout A1 (Squat Day)
Est. 0 min
6 exercises
Smith Machine Squat
5 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Reverse Hyperextensions - Hamstrings Focused
3 Sets x 15 Reps
Day 2
Workout B1 (OHP Day)
Est. 0 min
7 exercises
Barbell Shoulder Press
5 Sets x 3 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Day 3
Workout A2 (Bench Day)
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 3 Reps
Smith Machine Squat
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Push Press Behind the Neck
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Day 4
Workout B2 (Deadlift Day)
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Smith Machine Front Squat
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 5
Cardio / Extras weakpoints
Est. 0 min
14 exercises
Barbell Shrug
3 Sets x 12 Reps
cable kickback
2 Sets x 10 Reps
Cable Kicks to the Side
2 Sets x 10 Reps
Farmers Walks (1 rep - 13 ft)
2 Sets x 5 Reps
Ab Wheel Rollout
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Hand Walkouts
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
