GZCL 5 Day

Strength

4 weeks / 5 days per week

Five day GZCL program.

Reviews

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Week 1

Squat

Main

3 x 4 reps

Incline • Bench Press

Supplemental

7 x 3 reps

Underhand Seated Row

Assistance

5 x 15 reps

Curl

Assistance

5 x 15 reps

Lying • Leg Curl

Assistance

5 x 15 reps

Bench Press

Main

3 x 4 reps

Box Squat

Supplemental

7 x 3 reps

Seated • Shoulder Press

Assistance

5 x 15 reps

Lateral • Raise

Assistance

5 x 15 reps

Seated • Parallel Grip • Rear Delt Fly

Assistance

4 x 10 reps

Deficit Deadlift

Main

3 x 4 reps

Lying • Larson Press

Supplemental

7 x 3 reps

Assisted • Chin-up

Assistance

5 x 15 reps

Hyperextension

Assistance

5 x 15 reps

Lying Rear Lateral Raise

Assistance

5 x 15 reps

Seated • Shoulder Press

Main

3 x 4 reps

Paused Deadlift

Supplemental

7 x 3 reps

Wide Grip Bench

Assistance

5 x 15 reps

Wide Grip Bench

Assistance

5 x 15 reps

Assisted • Assisted Dip

Assistance

5 x 15 reps

Overhead • Triceps Extension

Assistance

4 x 15 reps

Hack Squat

Main

3 x 4 reps

Close Grip • Press

Supplemental

7 x 3 reps

Romanian Deadlift

Assistance

5 x 15 reps

Lunge

Assistance

5 x 15 reps

Pulldown

Assistance

5 x 15 reps

Week 2

Squat

Main

3 x 4 reps

Incline • Bench Press

Supplemental

7 x 3 reps

Underhand Seated Row

Assistance

5 x 15 reps

Curl

Assistance

5 x 15 reps

Lying • Leg Curl

Assistance

5 x 15 reps

Bench Press

Main

3 x 4 reps

Box Squat

Supplemental

7 x 3 reps

Seated • Shoulder Press

Assistance

5 x 15 reps

Lateral • Raise

Assistance

5 x 15 reps

Seated • Parallel Grip • Rear Delt Fly

Assistance

4 x 10 reps

Deficit Deadlift

Main

3 x 4 reps

Lying • Larson Press

Supplemental

7 x 3 reps

Assisted • Chin-up

Assistance

5 x 15 reps

Hyperextension

Assistance

5 x 15 reps

Lying Rear Lateral Raise

Assistance

5 x 15 reps

Seated • Shoulder Press

Main

3 x 4 reps

Paused Deadlift

Supplemental

7 x 3 reps

Wide Grip Bench

Assistance

5 x 15 reps

Wide Grip Bench

Assistance

5 x 15 reps

Assisted • Assisted Dip

Assistance

5 x 15 reps

Overhead • Triceps Extension

Assistance

4 x 15 reps

Hack Squat

Main

3 x 4 reps

Close Grip • Press

Supplemental

7 x 3 reps

Romanian Deadlift

Assistance

5 x 15 reps

Lunge

Assistance

5 x 15 reps

Pulldown

Assistance

5 x 15 reps

Week 3

Squat

Main

3 x 4 reps

Incline • Bench Press

Supplemental

7 x 3 reps

Underhand Seated Row

Assistance

5 x 15 reps

Curl

Assistance

5 x 15 reps

Lying • Leg Curl

Assistance

5 x 15 reps

Bench Press

Main

3 x 4 reps

Box Squat

Supplemental

7 x 3 reps

Seated • Shoulder Press

Assistance

5 x 15 reps

Lateral • Raise

Assistance

5 x 15 reps

Seated • Parallel Grip • Rear Delt Fly

Assistance

4 x 10 reps

Deficit Deadlift

Main

3 x 4 reps

Lying • Larson Press

Supplemental

7 x 3 reps

Assisted • Chin-up

Assistance

5 x 15 reps

Hyperextension

Assistance

5 x 15 reps

Lying Rear Lateral Raise

Assistance

5 x 15 reps

Seated • Shoulder Press

Main

3 x 4 reps

Paused Deadlift

Supplemental

7 x 3 reps

Wide Grip Bench

Assistance

5 x 15 reps

Wide Grip Bench

Assistance

5 x 15 reps

Assisted • Assisted Dip

Assistance

5 x 15 reps

Overhead • Triceps Extension

Assistance

4 x 15 reps

Hack Squat

Main

3 x 4 reps

Close Grip • Press

Supplemental

7 x 3 reps

Romanian Deadlift

Assistance

5 x 15 reps

Lunge

Assistance

5 x 15 reps

Pulldown

Assistance

5 x 15 reps

Week 4

Squat

Main

3 x 4 reps

Incline • Bench Press

Supplemental

7 x 3 reps

Underhand Seated Row

Assistance

5 x 15 reps

Curl

Assistance

5 x 15 reps

Lying • Leg Curl

Assistance

5 x 15 reps

Bench Press

Main

3 x 4 reps

Box Squat

Supplemental

7 x 3 reps

Seated • Shoulder Press

Assistance

5 x 15 reps

Lateral • Raise

Assistance

5 x 15 reps

Seated • Parallel Grip • Rear Delt Fly

Assistance

4 x 10 reps

Deficit Deadlift

Main

3 x 4 reps

Lying • Larson Press

Supplemental

7 x 3 reps

Assisted • Chin-up

Assistance

5 x 15 reps

Hyperextension

Assistance

5 x 15 reps

Lying Rear Lateral Raise

Assistance

5 x 15 reps

Seated • Shoulder Press

Main

3 x 4 reps

Paused Deadlift

Supplemental

7 x 3 reps

Wide Grip Bench

Assistance

5 x 15 reps

Wide Grip Bench

Assistance

5 x 15 reps

Assisted • Assisted Dip

Assistance

5 x 15 reps

Overhead • Triceps Extension

Assistance

4 x 15 reps

Hack Squat

Main

3 x 4 reps

Close Grip • Press

Supplemental

7 x 3 reps

Romanian Deadlift

Assistance

5 x 15 reps

Lunge

Assistance

5 x 15 reps

Pulldown

Assistance

5 x 15 reps

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