# GZCLP

GZCLP Programme

## GZCLP Day 1

Day 1

### Squat

- 3 × 3-5 Squat - Barbell
- 1 × 3-5 Dumbbell Bench Press
- 2 × 3-5 Dumbbell Press
- 3 × 15-25 Negative Pull-Up


## GZCLP Day 2

Day 2

### GZCLP Day 2

- 3 × 3-5 Overhead Press
- 3 × 8-10 Deadlift - Barbell
- 3 × 10-15 Dumbbell Row
- 3 × 10-15 Db Front Raise
- 3 × 10-15 Hip Thrust


## GZCLP Day 4

Deadlift · Overhead Press · Dumbbell Row · Nordic Hamstring Curl

### GZCLP Day 4

- 3 × 3-5 Deadlift - Barbell
- 3 × 8-10 Overhead Press
- 3 × 10-15 Dumbbell Row
- 3 × 10-15 Nordic Hamstring Curl


## GZCLP Day 3

Bench Press · Squat · Lat Pulldown · Incline Dumbbell Flies · Fire Hydrant And Donkey Kicks

### GZCLP Day 3

- 3 × 3-5 Bench Press - Barbell
- 3 × 8-10 Squat - Barbell
- 3 × 10-15 Lat Pulldown
- 3 × 10-15 Incline Dumbbell Flies
- 3 × 15-20 Fire Hydrant And Donkey Kicks