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GZCLP reddit
AUDIO TIP
General
Beginner
Barbell
Plan Details
The GZCLP reddit routine by rjmackay is a 4 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] https://www.saynotobroscience.com/gzclp-infographic/
Routine detail
Any
Workout D (Deadlift Day)
Est. 58 min
5 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Any
Workout C (Bench Day)
Est. 60 min
5 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Squat
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Any
Workout A (Squat Day)
Est. 53 min
5 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Any
Workout B (OHP Day)
Est. 60 min
5 exercises
Barbell Shoulder Press
5 Sets x 3 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
