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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
3 Sets x 6 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Day 2
Leg A
Est. 0 min
11 exercises
Machine Single-Leg Press
4 Sets x 6 Reps
Hack Squat
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Smith Machine Good Morning
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 3
Pull A
Est. 0 min
10 exercises
Machine Seated Row
4 Sets x 6 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Machine Crunch
3 Sets x 8 Reps
Day 4
Shoulders/Glutes/Forearms
Est. 0 min
11 exercises
Barbell Glute Bridge
4 Sets x 6 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Day 5
Push B
Est. 0 min
12 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell JM Press
3 Sets x 12 Reps
Cable Tricep Extension
3 Sets x 12 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 12 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 6
Leg B
Est. 0 min
10 exercises
Barbell Front Squat
4 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Day 7
Pull B
Est. 0 min
11 exercises
Leverage Machine High Row
4 Sets x 6 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Drag Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Machine Crunch
3 Sets x 12 Reps
Day 8
Shoulders/Glutes/Forearms B
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Barbell Glute Bridge
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Deltoid Raise
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
