GZCLP (modified to have pullup instead of lat pulldown for home gym use)
General
Beginner
Barbell
Plan Details
The GZCLP (modified to have pullup instead of lat pulldown for home gym use) routine by MorganQuinn is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
first and third workouts AMRAP (as many reps 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] Using bands for assisted pullups until possible to do 45 unassisted.
Routine detail
Day 1
T1 Squat Day
Est. 33 min
3 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 15 Reps
Day 2
T1 OHP Day
Est. 39 min
3 exercises
Barbell Military Press
5 Sets x 3 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Day 3
T1 Bench Day
Est. 38 min
3 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Squat
3 Sets x 10 Reps
Pull-Up
3 Sets x 15 Reps
Day 4
T1 Deadlift Day
Est. 36 min
3 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
