GZCL J&T
General
Intermediate
Machine strength
Plan Details
The GZCL J&T routine by rofluap is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Block 1 Day 1
Est. 93 min
8 exercises
Barbell Squat
12 Sets x 8 Reps
2" Deficit Deadlift
7 Sets x 8 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Cable V-Bar Row
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Day 2
Block 1 Day 2
Est. 92 min
8 exercises
Barbell Bench Press
11 Sets x 8 Reps
Close Grip Bench Press
7 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Day 9
Block 1 Day 3
Est. 94 min
8 exercises
Barbell Front Squat
10 Sets x 8 Reps
Barbell Squat
7 Sets x 8 Reps
Dumbbell Reverse Lunge
5 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Day 10
Block 1 Day 4
Est. 83 min
8 exercises
Barbell Military Press
9 Sets x 8 Reps
spoto press
5 Sets x 8 Reps
legs up bench
5 Sets x 8 Reps
Barbell Push Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
