GZCLP

Strength and Muscle

4 weeks / 4 days per week

This is a great program for beginners. Each workout focuses on one of the big 4 lifts: Squat, Bench Press, Deadlift, Overhead Press. Every week you add weight to the main lifts. There is also a progression protocol for when you fail a lift that you can see by tapping the link. Honestly, it's overly complicated for no reason. This is a beginner program, run it until you are no longer progressing then pick another program.

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Week 1

Day 1

Squat

Main
5 x 3 reps

Bench Press

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 2

Press

Main
5 x 3 reps

Deadlift

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

Day 3

Bench Press

Main
5 x 3 reps

Squat

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 4

Deadlift

Main
5 x 3 reps

Press

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

Week 2

Day 1

Squat

Main
5 x 3 reps

Bench Press

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 2

Press

Main
5 x 3 reps

Deadlift

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

Day 3

Bench Press

Main
5 x 3 reps

Squat

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 4

Deadlift

Main
5 x 3 reps

Press

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

Week 3

Day 1

Squat

Main
5 x 3 reps

Bench Press

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 2

Press

Main
5 x 3 reps

Deadlift

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

Day 3

Bench Press

Main
5 x 3 reps

Squat

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 4

Deadlift

Main
5 x 3 reps

Press

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

Week 4

Day 1

Squat

Main
5 x 3 reps

Bench Press

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 2

Press

Main
5 x 3 reps

Deadlift

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

Day 3

Bench Press

Main
5 x 3 reps

Squat

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 15 reps

Day 4

Deadlift

Main
5 x 3 reps

Press

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 15 reps

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