GZCL meets Reddit PPL
Strength and Muscle
1 weeks / 6 days per week
GZCL protocol to push your main lifts, Reddit PPL for Hypertrophy.
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Week 1
Day 1
Recommended undefined Exercises
Overhead • Press
AssistanceIncline • Bench Press
AssistanceTricep Extension
AssistanceLateral • Raise
AssistanceIncline • Triceps Extension
AssistanceSeated Rear Lateral Raise
AssistanceDay 2
Recommended undefined Exercises
Neutral Grip Pull Up
AssistanceOverhand Grip • Incline • Humble Row
AssistanceFace Pull
AssistanceHammer Curl
AssistanceBiceps Curl
AssistanceDay 3
Recommended undefined Exercises
Narrow • Platz Squat
AssistanceRomanian Deadlift
AssistanceRecommended undefined Exercises
Single Leg Calf Raise
AssistanceDay 4
Overhead • Press
SupplementalIncline • Bench Press
AssistanceClose Grip • Bench Press
AssistanceTricep Extension
AssistanceRecommended undefined Exercises
Tate Press
AssistanceTrap Row
AssistanceDay 5
Snatch Grip Deadlift
AssistanceBent Over • Row
AssistanceOverhand Grip • Incline • Humble Row
AssistanceFace Pull
AssistanceHammer Curl
AssistanceBiceps Curl
AssistanceDay 6
Jefferson Deadlift
AssistanceFront • Squat
AssistanceBulgarian Split Squat
AssistanceRecommended undefined Exercises
8” Barbell Step Up
AssistanceSingle Leg Calf Raise
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KeyLifts
