GZCLP reddit
General
Beginner
Barbell
Plan Details
The GZCLP reddit routine by AdovePun 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]
Routine detail
Any
Workout A2 (Bench Day)
Est. 38 min
3 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
Any
Workout B2 (Deadlift Day)
Est. 39 min
3 exercises
Barbell Deadlift
5 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Any
Workout A1 (Squat Day)
Est. 34 min
3 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
Any
Workout B1 (OHP Day)
Est. 39 min
3 exercises
Barbell Shoulder Press
5 Sets x 3 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
