Gzcl 4 week vanilla
Bulking
Advanced
Barbell
Plan Details
The Gzcl 4 week vanilla routine by edwin15 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jim Wendler https://www.t-nation.com/workouts/boring-but-big-3-month-challenge
Routine detail
Day 1
OHP
Est. 50 min
5 exercises
Barbell Military Press
5 Sets x 4 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Day 2
Squat
Est. 42 min
4 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 4
Bench
Est. 48 min
5 exercises
Barbell Bench Press
5 Sets x 4 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Plank
3 Sets
Day 5
Deadlift
Est. 44 min
4 exercises
Barbell Deadlift
5 Sets x 4 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
