🏋️♂️ 4-Day GZCLP (Machine-Friendly Gym Version)
📅 Weekly Layout
| Day | Focus | Main Compound |
|---|---|---|
| Day 1 | Upper (Bench) | Chest Press |
| Day 2 | Lower (Squat) | Leg Press |
| Day 3 | Upper (Shoulder) | Overhead Press |
| Day 4 | Lower (Deadlift) | Machine Deadlift / Hip Hinge |
🗓️ Day 1 – Upper (Bench Focus)
T1: Chest Press Machine (flat or incline) – 5×3
→ Add small weight once all 5×3 feel smooth.
T2: Incline Chest Press or Pec Deck – 3×8–10
T2: Seated Row Machine – 3×8
T3: Cable Lateral Raise – 3×15–20
T3: Cable or Dumbbell Bicep Curl – 3×12–15
💡 Goal: Focus on controlled movement — feel your chest contract each rep.
🗓️ Day 2 – Lower (Squat Focus)
T1: Leg Press Machine – 5×3
→ Feet shoulder-width apart, slow negative. Add +10–20 lb weekly if form stays good.
T2: Leg Extension – 3×10
T2: Seated or Lying Leg Curl – 3×10
T3: Standing Calf Raise Machine – 3×15–20
T3: Cable Crunch or Ab Machine – 3×15
💡 Goal: Focus on full leg extension/contraction — don’t lock out your knees.
🗓️ Day 3 – Upper (Overhead Focus)
T1: Shoulder Press Machine – 5×3
→ Add +5 lb each week if all reps complete.
T2: Close-Grip Chest Press (Triceps Focus) – 3×8–10
T2: Lat Pulldown or Assisted Pull-up Machine – 3×8–10
T3: Dumbbell or Cable Lateral Raises – 3×15
T3: Cable Rope Triceps Pushdown – 3×15
💡 Goal: Control the negative (lowering) part of each rep to increase muscle growth.
🗓️ Day 4 – Lower (Deadlift Focus)
T1: Smith Machine Deadlift – 3×3
→ Use mid-shin start position. Add +10 lb when smooth.
T2: Smith Front Squat or Goblet Squat Machine (if available) – 3×8
T2: Dumbbell Step-Ups or Lunge Machine – 3×10 each leg
T3: Glute Kickback Machine – 3×15
T3: Cable Plank or Ab Crunch Machine – 3×45 sec
💡 Goal: Keep tension on hamstrings and glutes — don’t bounce weights.
🔁 Progression
| Tier | Goal | Progress |
|---|---|---|
| T1 | Strength | Add 5–10 lb when all reps are clean |
| T2 | Volume | Add 5 lb once you hit the top of the rep range |
| T3 | Hypertrophy | Focus on feeling the muscle, not adding weight |
⚙️ Notes
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Warm up: 5–10 min treadmill + 2–3 warm-up sets for your T1 lift.
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Rest:
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T1: 2–3 min
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T2: 90 sec
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T3: 45–60 sec
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Deload: After 6–8 weeks, drop all weights by ~10% for 1 week.