4-day GZCLP
Note that this is just a simple text summary of this routine, when you assign this routine to one of your clients, they will interact with it through the guided workouts with exercise videos and more on the app/website.
Description
Build a great physique, and get stronger and fitter with this 5-day a week routine that combines short intense circuits and more standard resistance training. And do it all from the comfort of your own home (or the park, or pretty much anywhere).
Workout Schedule
This workout schedule is designed to be repeated indefinitely. Use the progression instructions listed in the Progressions section to make your workouts more challenging over time.
- = Rest day
Sun
Mon
Wed
Fri
Sat
Anywhere Workout
Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
| Goal | Logged Reps | Rest |
|---|---|---|
| 6-12 reps per side | 2m0s | |
| 6-12 reps per side | 2m0s | |
| 6-12 reps per side | 2m0s | |
| 6-12 reps per side | 2m0s | |
| 6-12 reps per side | 2m0s |
| Goal | Logged Reps | Rest |
|---|---|---|
| 6-12 reps | 1m0s | |
| 6-12 reps | 1m0s | |
| 6-12 reps | 1m0s | |
| 6-12 reps | 1m0s | |
| 6-12 reps | 1m0s |
| Goal | Logged Reps | Rest |
|---|---|---|
| 10-20 reps | 1m0s | |
| 10-20 reps | 1m0s | |
| 10-20 reps | 1m0s | |
| 10-20 reps | 1m0s | |
| 10-20 reps | 1m0s |
| Goal | Logged Reps | Rest |
|---|---|---|
| 12-18 reps | 1m0s | |
| 12-18 reps | 1m0s | |
| 12-18 reps | 1m0s | |
| 12-18 reps | 1m0s |
| Goal | Logged Time | Rest |
|---|---|---|
| 15-45s | 1m0s | |
| 15-45s | 1m0s | |
| 15-45s | 1m0s | |
| 15-45s | 1m0s |
Upper Body Circuit
Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
| Goal | Logged Reps | Unbroken? | Rest |
|---|---|---|---|
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s |
YTWL
| Goal | Logged Reps | Rest |
|---|---|---|
| 60s AMRAP | 0m0s | |
| 60s AMRAP | 0m0s | |
| 60s AMRAP | 0m0s | |
| 60s AMRAP | 0m0s |
L-sit progression
| Goal | Logged Time | Rest |
|---|---|---|
| 30s | 0m0s | |
| 30s | 0m0s | |
| 30s | 0m0s | |
| 30s | 0m0s |
Lower Body Circuit
Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
| Goal | Logged Reps | Unbroken? | Rest |
|---|---|---|---|
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s |
| Goal | Logged Reps | Unbroken? | Rest |
|---|---|---|---|
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s | ||
| 15 reps (for time) | 0m0s |
| Goal | Logged Time | Unbroken? | Rest |
|---|---|---|---|
| 30s (for time) | 0m0s | ||
| 30s (for time) | 0m0s | ||
| 30s (for time) | 0m0s | ||
| 30s (for time) | 0m0s |
General Workout Instructions
Note: Please check the Appendix if you encounter any terminology you don’t understand.
Instructions
Every row of an exercise represents a set and specifies the goal for the set, how much to rest after, and how much weight to use* (if applicable). To complete a workout start at the top and move down, working your way through each set.** You can print out the workout and use the blank “Logged” fields to keep track of your workouts. Also please make note of the progression assigned to some exercises, which is denoted by the P icon. This links to progression instructions that will tell you how you should be increasing the difficulty of the exercise over time.
**Supersets & circuits
For exercises grouped into a superset or circuit, loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets/rows of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished.
Progression Instructions
P1 Progression 1
Start with the prescribed number of reps on every set/round. When you’re able to complete 2 rounds unbroken (i.e. without needing to rest to finish all reps in the set), add 1 rep to every set/round. Repeat this process over time, adding 1 rep every time you’re able to complete 2 unbroken rounds.
Once the number of reps reaches 25 per round and you’re able to do 2 unbroken rounds, increase the amount of weight you’re using (or for a bodyweight progression move up to a more difficult exercise) and drop the number of reps back down to the initially prescribed number. The new weight (or exercise) should be challenging for the prescribed reps but you should still be able to complete at least 1 or 2 rounds unbroken.
P2 Progression 2
Start with the prescribed number of reps on every set/round. When you’re able to complete 2 rounds unbroken (i.e. without needing to rest to finish all reps in the set), add 1 rep to every set/round. Repeat this process over time, adding 1 rep every time you’re able to complete 2 unbroken rounds.
Once the number of reps reaches 60 per round and you’re able to do 2 unbroken rounds, increase the amount of weight you’re using (or for a bodyweight progression move up to a more difficult exercise) and drop the number of reps back down to the initially prescribed number. The new weight (or exercise) should be challenging for the prescribed reps but you should still be able to complete at least 1 or 2 rounds unbroken.
Bodyweight Progressions
Each bodyweight progression is a list of exercises in order of difficulty (easiest to hardest). Wherever a bodyweight progression shows up in your routine, pick an exercise from the progression that’s challenging but not impossible for you to do for the prescribed number of reps. Once you’ve gotten stronger and are able to do more reps with the chosen exercise you should move up to a more difficult exercise.
Squat progression
Pushup progression
Glute progression
Plank progression
Basic shoulder progression
L-sit progression
Jumping lunge progression
Terminology
- Rep/Reps/Repetitions – A rep is is when you do an exercise in its entirety a single time. For example, if you did 20 pushups that would be 20 reps of pushups.
- Set/Sets – A set is a group of repetitions of an exercise that performed consecutively, usually (but not always) without stopping or resting. For example, if you did 20 pushups without stopping that would be a set of pushups.
- s/secs/seconds – For some exercises like planks, you’ll be given a time to hold the position for instead of a number of reps. This is the number of seconds you should hold the position for.
- 3×8, 4×12, etc – This is a shorthand way of saying “3 sets of 8 reps”, “4 sets of 12 reps”, etc.
- RM (5RM, 1RM, etc) – RM is an abbreviation for “repetition maximum”. It’s a term used to describe the maximum amount of weight you can lift for a given number of reps. For example, your “5RM” is the maximum amount of weight you can lift for 5 reps.
- Per side – For exercises that are done one side at a time (e.g. single leg exercises) this means you should do the given number of reps for one side first and then do the same number of reps for the other side.
- X+ reps/seconds – If a set is given as “X+ reps/seconds” that means you should do as many reps/seconds as you can, shooting to do at least X reps.
- AMRAP/AMSAP – For the given set you should do “as many reps as possible” (or “as many seconds as possible” if it’s a hold exercise like a plank).
- For time – For the given set you should do the prescribed number of reps as quickly as possible, splitting up the reps and resting as needed to finish all prescribed reps.
- Unbroken – An unbroken “for time” set is one where you didn’t need to rest to finish all the reps in the set
- Supersets/circuits – For exercises grouped into a superset (2 exercises) or circuit (3 or more exercises), loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished. You should still be resting as prescribed between sets of exercises.
- A cycle – some workout routines are divided into “cycles” which are just parts of a routine that last for some number of weeks and focus on some specific aspect of training before switching to the next cycle with a different focus. For example, some routines might have a 6 week “work cycle” that focuses on progressing and pushing your body to its limits and then an easier 1 or 2 week “deload cycle” that gives your body a chance to recover.
- A workout cycle – a workout cycle is a single loop through every unique workout within a cycle. For example, if you have a cycle that has you doing workouts A, B, and C every week for 4 weeks, a workout cycle would be 1 week. But if the routine had you doing workout A, B, and C on odd weeks and D, E, and F on even weeks a workout cycle would be 2 weeks because that’s how long it takes to loop through every workout.