KeyLifts

GZCL Rippler

Lose Fat

12 weeks / 4 days per week

4 day a week

Reviews

0 reviews

Week 1

Day 1

Bench Press

Main
3 x 5 reps

Behind Neck Press (Barbell)

Assistance
5 x 20 reps

Lateral Raise (Dumbbell)

Assistance
5 x 20 reps

Incline Bench Press (Barbell)

Supplemental
5 x 6 reps

Day 2

Squat

Main
3 x 5 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 6 reps

Hammer Curl (Dumbbell)

Assistance
5 x 20 reps

Pull-up

Assistance
5 x 20 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 5 reps

Close Grip Bench Press (Barbell)

Supplemental
5 x 6 reps

Bar Pushdown (Cable)

Assistance
5 x 20 reps

Incline Bench Press (Barbell)

Assistance
5 x 20 reps

Day 4

Deadlift

Main
3 x 5 reps

Bent-over Row (Barbell)

Assistance
5 x 20 reps

Front Squat (Barbell)

Supplemental
5 x 6 reps

Face Pull (Cable)

Assistance
5 x 20 reps

Week 2

Day 1

Bench Press

Main

3 x 90%

3 x 90%

3 x 90%

5 x 90%

Behind Neck Press (Barbell)

Assistance
5 x 20 reps

Lateral Raise (Dumbbell)

Assistance
5 x 20 reps

Incline Bench Press (Barbell)

Supplemental
5 x 5 reps

Day 2

Squat

Main

3 x 90%

3 x 90%

3 x 90%

10 x 90%

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 5 reps

Hammer Curl (Dumbbell)

Assistance
5 x 20 reps

Pull-up

Assistance
5 x 20 reps

Day 3

Shoulder Press (Barbell)

Main

3 x 90%

3 x 90%

3 x 90%

10 x 90%

Close Grip Bench Press (Barbell)

Supplemental
5 x 5 reps

Bar Pushdown (Cable)

Assistance
5 x 20 reps

Incline Bench Press (Barbell)

Assistance
5 x 20 reps

Day 4

Deadlift

Main

3 x 90%

3 x 90%

3 x 90%

10 x 90%

Bent-over Row (Barbell)

Assistance
5 x 20 reps

Front Squat (Barbell)

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
5 x 20 reps

Week 3

Day 1

Bench Press

Main
3 x 4 reps

Behind Neck Press (Barbell)

Assistance
5 x 20 reps

Lateral Raise (Dumbbell)

Assistance
5 x 20 reps

Incline Bench Press (Barbell)

Supplemental

4 x 90%

4 x 90%

4 x 90%

4 x 90%

10 x 90%

Day 2

Squat

Main
3 x 4 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 4 reps

Hammer Curl (Dumbbell)

Assistance
5 x 20 reps

Pull-up

Assistance
5 x 20 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 4 reps

Close Grip Bench Press (Barbell)

Supplemental
5 x 4 reps

Bar Pushdown (Cable)

Assistance
5 x 20 reps

Incline Bench Press (Barbell)

Assistance
5 x 20 reps

Day 4

Deadlift

Main
3 x 4 reps

Bent-over Row (Barbell)

Assistance
5 x 20 reps

Front Squat (Barbell)

Supplemental
5 x 4 reps

Face Pull (Cable)

Assistance
5 x 20 reps

Week 4

Day 1

Bench Press

Main
5 x 2 reps

Behind Neck Press (Barbell)

Assistance
4 x 20 reps

Lateral Raise (Dumbbell)

Assistance
4 x 20 reps

Incline Bench Press (Barbell)

Supplemental
4 x 6 reps

Day 2

Squat

Main
5 x 2 reps

Stiff Leg Deadlift (Barbell)

Supplemental
4 x 6 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Pull-up

Assistance
4 x 20 reps

Day 3

Shoulder Press (Barbell)

Main
5 x 2 reps

Close Grip Bench Press (Barbell)

Supplemental
4 x 6 reps

Bar Pushdown (Cable)

Assistance
4 x 20 reps

Incline Bench Press (Barbell)

Assistance
4 x 20 reps

Day 4

Deadlift

Main
5 x 2 reps

Bent-over Row (Barbell)

Assistance
4 x 20 reps

Front Squat (Barbell)

Supplemental
4 x 6 reps

Face Pull (Cable)

Assistance
4 x 20 reps

Week 5

Day 1

Bench Press

Main

4 x 90%

4 x 90%

10 x 90%

Behind Neck Press (Barbell)

Assistance
4 x 20 reps

Lateral Raise (Dumbbell)

Assistance
4 x 20 reps

Incline Bench Press (Barbell)

Supplemental
4 x 5 reps

Day 2

Squat

Main

4 x 90%

4 x 90%

10 x 90%

Stiff Leg Deadlift (Barbell)

Supplemental
4 x 5 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Pull-up

Assistance
4 x 20 reps

Day 3

Shoulder Press (Barbell)

Main

4 x 90%

4 x 90%

10 x 90%

Close Grip Bench Press (Barbell)

Supplemental
4 x 5 reps

Bar Pushdown (Cable)

Assistance
4 x 20 reps

Incline Bench Press (Barbell)

Assistance
4 x 20 reps

Day 4

Deadlift

Main

4 x 90%

4 x 90%

10 x 90%

Bent-over Row (Barbell)

Assistance
4 x 20 reps

Front Squat (Barbell)

Supplemental
4 x 5 reps

Face Pull (Cable)

Assistance
4 x 20 reps

Week 6

Day 1

Bench Press

Main
4 x 2 reps

Behind Neck Press (Barbell)

Assistance
4 x 20 reps

Lateral Raise (Dumbbell)

Assistance
4 x 20 reps

Incline Bench Press (Barbell)

Supplemental

4 x 92.5%

4 x 92.5%

4 x 92.5%

10 x 92.5%

Day 2

Squat

Main
4 x 2 reps

Stiff Leg Deadlift (Barbell)

Supplemental

4 x 92.5%

4 x 92.5%

4 x 92.5%

10 x 92.5%

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Pull-up

Assistance
4 x 20 reps

Day 3

Shoulder Press (Barbell)

Main
4 x 2 reps

Close Grip Bench Press (Barbell)

Supplemental
4 x 4 reps

Bar Pushdown (Cable)

Assistance
4 x 20 reps

Incline Bench Press (Barbell)

Assistance
4 x 20 reps

Day 4

Deadlift

Main
4 x 2 reps

Bent-over Row (Barbell)

Assistance
4 x 20 reps

Front Squat (Barbell)

Supplemental
4 x 4 reps

Face Pull (Cable)

Assistance
4 x 20 reps

Week 7

Day 1

Bench Press

Main
3 x 3 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Incline Bench Press (Barbell)

Supplemental
3 x 6 reps

Day 2

Squat

Main
3 x 3 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 6 reps

Hammer Curl (Dumbbell)

Assistance
3 x 20 reps

Pull-up

Assistance
3 x 20 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 3 reps

Close Grip Bench Press (Barbell)

Supplemental
3 x 6 reps

Bar Pushdown (Cable)

Assistance
3 x 20 reps

Incline Bench Press (Barbell)

Assistance
3 x 20 reps

Day 4

Deadlift

Main
3 x 3 reps

Bent-over Row (Barbell)

Assistance
3 x 20 reps

Front Squat (Barbell)

Supplemental
3 x 6 reps

Face Pull (Cable)

Assistance
3 x 20 reps

Week 8

Day 1

Bench Press

Main

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

10 x 97.5%

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Incline Bench Press (Barbell)

Supplemental
3 x 5 reps

Day 2

Squat

Main

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

10 x 97.5%

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 5 reps

Hammer Curl (Dumbbell)

Assistance
3 x 20 reps

Pull-up

Assistance
3 x 20 reps

Day 3

Shoulder Press (Barbell)

Main

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

10 x 97.5%

Close Grip Bench Press (Barbell)

Supplemental
3 x 5 reps

Bar Pushdown (Cable)

Assistance
3 x 20 reps

Incline Bench Press (Barbell)

Assistance
3 x 20 reps

Day 4

Deadlift

Main

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

1 x 97.5%

10 x 97.5%

Bent-over Row (Barbell)

Assistance
3 x 20 reps

Front Squat (Barbell)

Supplemental
3 x 5 reps

Face Pull (Cable)

Assistance
3 x 20 reps

Week 9

Day 1

Bench Press

Main

2 x 95%

2 x 95%

10 x 95%

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Incline Bench Press (Barbell)

Supplemental

4 x 95%

4 x 95%

10 x 95%

Day 2

Squat

Main

2 x 95%

2 x 95%

10 x 95%

Stiff Leg Deadlift (Barbell)

Supplemental

4 x 95%

4 x 95%

10 x 95%

Hammer Curl (Dumbbell)

Assistance
3 x 20 reps

Pull-up

Assistance
3 x 20 reps

Day 3

Shoulder Press (Barbell)

Main

2 x 95%

2 x 95%

10 x 95%

Close Grip Bench Press (Barbell)

Supplemental

4 x 95%

4 x 95%

10 x 95%

Bar Pushdown (Cable)

Assistance
3 x 20 reps

Incline Bench Press (Barbell)

Assistance
3 x 20 reps

Day 4

Deadlift

Main

2 x 95%

2 x 95%

10 x 95%

Bent-over Row (Barbell)

Assistance
3 x 20 reps

Front Squat (Barbell)

Supplemental

4 x 95%

4 x 95%

10 x 95%

Face Pull (Cable)

Assistance
3 x 20 reps

Week 10

Day 1

Bench Press

Main
1 x 5 reps

Behind Neck Press (Barbell)

Assistance
2 x 20 reps

Lateral Raise (Dumbbell)

Assistance
2 x 20 reps

Incline Bench Press (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Day 2

Squat

Main
1 x 5 reps

Stiff Leg Deadlift (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Hammer Curl (Dumbbell)

Assistance
2 x 20 reps

Pull-up

Assistance
2 x 20 reps

Day 3

Shoulder Press (Barbell)

Main
1 x 5 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Bar Pushdown (Cable)

Assistance
2 x 20 reps

Incline Bench Press (Barbell)

Assistance
2 x 20 reps

Day 4

Deadlift

Main
1 x 5 reps

Bent-over Row (Barbell)

Assistance
2 x 20 reps

Front Squat (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Face Pull (Cable)

Assistance
2 x 20 reps

Week 11

Day 1

Bench Press

Main

2 x 90%

2 x 90%

2 x 90%

10 x 90%

Behind Neck Press (Barbell)

Assistance
0 x undefined reps

Lateral Raise (Dumbbell)

Assistance
0 x undefined reps

Incline Bench Press (Barbell)

Supplemental
0 x undefined reps

Day 2

Squat

Main

2 x 90%

2 x 90%

2 x 90%

10 x 90%

Stiff Leg Deadlift (Barbell)

Supplemental
0 x undefined reps

Hammer Curl (Dumbbell)

Assistance
0 x undefined reps

Pull-up

Assistance
0 x undefined reps

Day 3

Shoulder Press (Barbell)

Main

2 x 90%

2 x 90%

2 x 90%

10 x 90%

Close Grip Bench Press (Barbell)

Supplemental
0 x undefined reps

Bar Pushdown (Cable)

Assistance
0 x undefined reps

Incline Bench Press (Barbell)

Assistance
0 x undefined reps

Day 4

Deadlift

Main

2 x 90%

2 x 90%

2 x 90%

10 x 90%

Bent-over Row (Barbell)

Assistance
0 x undefined reps

Front Squat (Barbell)

Supplemental
0 x undefined reps

Face Pull (Cable)

Assistance
0 x undefined reps

Week 12

Day 1

Bench Press

Main
1 x 1 reps

Behind Neck Press (Barbell)

Assistance
0 x undefined reps

Lateral Raise (Dumbbell)

Assistance
0 x undefined reps

Incline Bench Press (Barbell)

Supplemental
0 x undefined reps

Day 2

Squat

Main
1 x 1 reps

Stiff Leg Deadlift (Barbell)

Supplemental
0 x undefined reps

Hammer Curl (Dumbbell)

Assistance
0 x undefined reps

Pull-up

Assistance
0 x undefined reps

Day 3

Shoulder Press (Barbell)

Main
1 x 1 reps

Close Grip Bench Press (Barbell)

Supplemental
0 x undefined reps

Bar Pushdown (Cable)

Assistance
0 x undefined reps

Incline Bench Press (Barbell)

Assistance
0 x undefined reps

Day 4

Deadlift

Main
1 x 1 reps

Bent-over Row (Barbell)

Assistance
0 x undefined reps

Front Squat (Barbell)

Supplemental
0 x undefined reps

Face Pull (Cable)

Assistance
0 x undefined reps

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