GZCLP PPL Split (Shoulder and Glute Day included) - JEFIT

GZCLP PPL Split (Shoulder and Glute Day included) - JEFIT

GZCLP PPL Split (Shoulder and Glute Day included) banner

GZCLP PPL Split (Shoulder and Glute Day included)

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The GZCLP PPL Split (Shoulder and Glute Day included) routine by MIKE.87. is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.

This is a PPL that has been modified to separate out the Shoulders and Glutes for the advanced lifter. The methodology follows the GZCLP Pyramid training methodology.

Routine detail

Day 1

Push A

Est. 0 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 6 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 8 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

Cable Tricep Extension Demonstration

Cable Tricep Extension

3 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 12 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

3 Sets x 12 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

3 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Day 2

Leg A

Est. 0 min

10 exercises

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 6 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

3 Sets x 12 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 12 Reps

Day 3

Pull A

Est. 0 min

10 exercises

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 6 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 8 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 12 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12 Reps

Machine Crunch Demonstration

Machine Crunch

3 Sets x 8 Reps

Day 4

Shoulders/Glutes/Forearms

Est. 0 min

11 exercises

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 6 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 12 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps

Wrist Roller Demonstration

Wrist Roller

3 Sets x 12 Reps

Day 5

Push B

Est. 0 min

12 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Barbell JM Press Demonstration

Barbell JM Press

3 Sets x 12 Reps

Cable Tricep Extension Demonstration

Cable Tricep Extension

3 Sets x 12 Reps

Cable Reverse Grip Tricep Extension Demonstration

Cable Reverse Grip Tricep Extension

3 Sets x 12 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

3 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 12 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

3 Sets x 12 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 12 Reps

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Day 6

Leg B

Est. 0 min

10 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 6 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Day 7

Pull B

Est. 0 min

11 exercises

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 6 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 8 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Cable Drag Curl Demonstration

Cable Drag Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

3 Sets x 12 Reps

Machine Crunch Demonstration

Machine Crunch

3 Sets x 12 Reps

Day 8

Shoulders/Glutes/Forearms B

Est. 0 min

12 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 6 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Deltoid Raise Demonstration

Dumbbell Deltoid Raise

3 Sets x 12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 12 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 12 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 12 Reps