Kristina’s GZCLP
Bulking
Beginner
Machine strength
Plan Details
The Kristina’s GZCLP routine by texas_mama is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
GZCLP plan with bum building moves
Routine detail
Day 1
A1 (Deadlift)
Est. 24 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Step Downs
3 Sets x 30 Reps
Machine Dip
3 Sets x 30 Reps
Day 2
B1 (Bench Press)
Est. 28 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 30 Reps
Dumbbell Seated Bicep Curl
3 Sets x 30 Reps
Day 3
A2 (OHP)
Est. 23 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Kettlebell Swing
3 Sets x 30 Reps
Day 4
B2 (Squat)
Est. 29 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 30 Reps
Barbell Hip Thrust
3 Sets x 30 Reps
