Each main lift is only performed once per week. The bench press and overhead press engage your upper body. ![]() The deadlift and the squat primarily work your lower body. The rep scheme will help you get stronger over time.Įach day focuses on a major compound lift, such as the barbell squat, overhead press, deadlift, and bench press. However, weights will be adjusted based on your performance.įor example, if you didn’t complete all of the reps at the prescribed weight, the weights will stay the same for the next week. Since this program utilizes linear progression, the weights for each lift should increase each week. GZCLP is a popular linear progression 4-day workout program that’s perfect for beginners looking to gain strength and muscle.
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