GZCLP workout program
A four-day linear progression in three tiers: a heavy main lift (5×3, last set as many reps as possible), a volume lift (3×10) and light accessories (3×15).
The workouts
Day A1 — Squat
- Squat (Barbell)5 × 3
- Bench Press (Barbell)3 × 10
- Lat Pulldown (Cable)3 × 15
- Lying Leg Curl (Machine)3 × 15
Day B1 — Overhead Press
- Overhead Press (Barbell)5 × 3
- Deadlift (Barbell)3 × 10
- Dumbbell Row3 × 15
- Hanging Leg Raise3 × 12
Day A2 — Bench
- Bench Press (Barbell)5 × 3
- Squat (Barbell)3 × 10
- Lat Pulldown (Cable)3 × 15
- Triceps Pushdown3 × 15
Day B2 — Deadlift
- Deadlift (Barbell)5 × 3
- Overhead Press (Barbell)3 × 10
- Dumbbell Row3 × 15
- Bicep Curl (Dumbbell)3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
GZCLP at a glance
| Goal | Strength |
|---|---|
| Level | Intermediate |
| Equipment | Full gym |
| Days per week | 4 |
| Length | Ongoing, run it as long as you progress |
| Exercises | 10 |
| Sets per week | about 56 |
| Session length | about 40 minutes |
| Rest between sets | 60–210 s |
Who this program is for
Lifters moving past a beginner program.
How to schedule it
Train 4 days a week, for example Monday, Tuesday, Thursday and Friday. Run the sessions in order and start again from day one when you finish the list.
Warm up with 5–10 minutes of light cardio and one or two lighter sets of the first lift before your working sets.
How to progress
Add weight in small, steady jumps while every rep stays clean: about 2.5 kg a session on squats and deadlifts, 1.25–2.5 kg on presses. If you miss reps two sessions in a row, drop the weight by about 10% and work back up.
Repto does the bookkeeping: every set shows what you lifted last time and suggests your next weight, and the rest timer starts on its own when you tick a set.
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