GZCL: General Gainz - Bodybuilding Workout Program

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{"program":{"vtype":"program","id":"gzcl-ggbb","name":"GZCL: General Gainz - Bodybuilding","url":"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html","author":"Cody Lefever","shortDescription":"General Gainz variation for hypertrophy/bodybuilding","description":"It's an intermediate/advanced program for hypertrophy, with very flexible progression logic.\n\nMake sure to read [Cody's program description](https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html) before starting the program!\n\nThe program by default contains A days only (so Day 1A, Day 2A, etc) - feel free to change that by using other days exercises from Cody's GGBB post, or just coming up with your own. The weekly volume per muscle group may help you to come up with proper exercises. Note that the program contains TONS of volume, so feel free to adjust if you don't need that much - remove some sets, maybe the last pair of t3 exercises, etc.\n\nThe program is supposed to be done in 4 supersets each day, supersetting t2 and t3, so the exercise order is set like that - t2, t3, t2, t3, t2, t3... The weights for T2s will be automatically bumped up once you hit 6 extensions and 10 reps on the first set, and for T3s - once you hit at least 20 on each set.\n\nIn the blogpost Cody also recommends tracking effort, in the app it's done by RPE logging. So, **@8** is easy effort, **@9** is medium, **@10** is hard.\n\nOther than that - it's the same old General Gainz with T2s - so all those find,push,hold,extend actions. The app will show the last week sets/reps/RPE etc for the exercise, so based on that you can make a decision what part you'll push and what parts you'll hold this time.\n\n<!-- faq -->\n\n### Is GZCL General Gainz Bodybuilding good for hypertrophy?\n\nYes, GGBB is specifically designed for hypertrophy. It removes T1 heavy work entirely and replaces it with three T2 exercises and five T3 exercises per day, creating very high volume. It's one of the most volume-heavy GZCL programs available.\n\n### How many days a week is GGBB?\n\nGGBB is a 4-day program with a body-part split: legs and abs, shoulders, back, and arms. Each session runs 90+ minutes due to the high number of exercises and superset structure.\n\n### How is GGBB different from regular General Gainz?\n\nRegular General Gainz uses T1 heavy compounds for strength. GGBB drops T1 entirely and uses only T2 and T3 exercises, shifting the focus to hypertrophy. It also has significantly more volume per session — typically 8-10 exercises per day arranged in supersets.\n\n### What does the superset structure look like in GGBB?\n\nEach day is organized into pairs: a T2 exercise supersetted with a T3 exercise (T2, T3, T2, T3...). This keeps rest times efficient and increases training density. The T2 exercises use the General Gainz find/push/hold/extend system while T3 exercises use max rep sets.\n\n### Can I reduce the volume in GGBB?\n\nYes, Cody himself suggests adjusting volume to your needs. You can remove the last pair of T3 exercises from each day, or reduce the number of sets. Start conservatively and add volume over time if you recover well.\n\n### What experience level do I need for GGBB?\n\nGGBB is an intermediate to advanced program. You should have at least a year of consistent training and be familiar with the General Gainz find/push/hold/extend system. The high volume requires good recovery capacity and training experience.","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"rxlfqiou","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1775628727911,"planner":{"vtype":"planner","name":"GZCL: General Gainz - Bodybuilding","weeks":[{"name":"Week 1","days":[{"name":"Day 1A: Legs & Abs","exerciseText":"// **T2**.\n// * **Find**: Initially find your 6RM on the first set. After you found your weight for 6RM - update that weight by tapping on the edit icon and setting weight there, and then tap on the first set to complete it.\n// * **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n// * Next time, try to **Push** one of the variables (e.g. reps or number of sets), and **Hold** (i.e. keep the same) other variables.\n// * Once you are able to do 10RM with 6 extensions, the weight will be increased next time\nt2 / used: none / 1x6-10, 4+x3 / @8+ 10s 85% / update: custom() {~\n if (setIndex == 1) {\n sets(2, 99, floor(completedReps[1] / 2), floor(completedReps[1] / 2), 0, completedWeights[1], 10, RPE[1], 1)\n }\n~} / progress: custom(increase: 10lb) {~\n if (numberOfSets == 7 && completedReps >= reps) {\n weights += state.increase\n }\n~}\n\n// **T3**\nt3 / used: none / 1x15-20, 3x15-20+ / @8+ 120s 50% / progress: lp(5lb)\n\n// ...t2\nt2a: Safety Squat Bar Squat, Barbell / ...t2\n// ...t3\nt3a: Ab Wheel, Bodyweight / ...t3 / progress: none\n// ...t2\nt2b: Romanian Deadlift, Barbell / ...t2\n// ...t3\nt3b: Cable Crunch, Cable / ...t3\n// ...t2\nt2c: Leg Press, Leverage Machine / ...t2\n// ...t3\nt3c: Seated Leg Curl, Leverage Machine / ...t3\n// ...t3\nt3d: Standing Calf Raise, Barbell / ...t3\n// ...t3\nt3e: Cable Twist, Cable / ...t3"},{"name":"Day 2A - Shoulders","exerciseText":"// ...t2\nt2a: Behind The Neck Press, Barbell / ...t2\n// ...t3\nt3a: Reverse Fly, Dumbbell / ...t3\n// ...t2\nt2b: Incline Bench Press, Barbell / ...t2\n// ...t3\nt3b: Lateral Raise, Cable / ...t3\n// ...t2\nt2c: Chest Dip, Bodyweight / ...t2\n// ...t3\nt3c: Front Raise, Cable / ...t3\n// ...t3\nt3d: Push Up, Bodyweight / ...t3\n// ...t3\nt3e: Lateral Raise, Dumbbell / ...t3"},{"name":"Day 3A - Back","exerciseText":"// ...t2\nt2a: Clean, Barbell / ...t2\n// ...t3\nt3a: Pull Up, Bodyweight / ...t3\n// ...t2\nt2b: Bent Over Row, Barbell / ...t2\n// ...t3\nt3b: Lat Pulldown, Cable / ...t3\n// ...t2\nt2c: Seated Row, Cable / ...t2\n// ...t3\nt3c: Shoulder Press, Dumbbell / ...t3\n// ...t3\nt3d: Bent Over One Arm Row, Dumbbell / ...t3\n// ...t3\nt3e: Shrug, Dumbbell / ...t3"},{"name":"Day 4A - Arms","exerciseText":"// ...t2\nt2a: Bicep Curl, EZ Bar / ...t2\n// ...t3\nt3a: Triceps Pushdown, Cable / ...t3\n// ...t2\nt2b: Triceps Extension, Dumbbell / ...t2\n// ...t3\nt3b: Bicep Curl, Cable / ...t3\n// ...t3\nt3c: Bicep Curl, Band / ...t3\n// ...t3\nt3d: Triceps Extension, Band / ...t3\n// ...t3\nt3e: Hammer Curl, Dumbbell / ...t3\n// ...t3\nt3f: Skullcrusher, EZ Bar / ...t3"}]}]}},"fullDescription":"It's an intermediate/advanced program for hypertrophy, with very flexible progression logic.\n\nMake sure to read [Cody's program description](https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html) before starting the program!\n\nThe program by default contains A days only (so Day 1A, Day 2A, etc) - feel free to change that by using other days exercises from Cody's GGBB post, or just coming up with your own. The weekly volume per muscle group may help you to come up with proper exercises. Note that the program contains TONS of volume, so feel free to adjust if you don't need that much - remove some sets, maybe the last pair of t3 exercises, etc.\n\nThe program is supposed to be done in 4 supersets each day, supersetting t2 and t3, so the exercise order is set like that - t2, t3, t2, t3, t2, t3... The weights for T2s will be automatically bumped up once you hit 6 extensions and 10 reps on the first set, and for T3s - once you hit at least 20 on each set.\n\nIn the blogpost Cody also recommends tracking effort, in the app it's done by RPE logging. So, **@8** is easy effort, **@9** is medium, **@10** is hard.\n\nOther than that - it's the same old General Gainz with T2s - so all those find,push,hold,extend actions. The app will show the last week sets/reps/RPE etc for the exercise, so based on that you can make a decision what part you'll push and what parts you'll hold this time.\n\n<!-- faq -->\n\n### Is GZCL General Gainz Bodybuilding good for hypertrophy?\n\nYes, GGBB is specifically designed for hypertrophy. It removes T1 heavy work entirely and replaces it with three T2 exercises and five T3 exercises per day, creating very high volume. It's one of the most volume-heavy GZCL programs available.\n\n### How many days a week is GGBB?\n\nGGBB is a 4-day program with a body-part split: legs and abs, shoulders, back, and arms. Each session runs 90+ minutes due to the high number of exercises and superset structure.\n\n### How is GGBB different from regular General Gainz?\n\nRegular General Gainz uses T1 heavy compounds for strength. GGBB drops T1 entirely and uses only T2 and T3 exercises, shifting the focus to hypertrophy. It also has significantly more volume per session — typically 8-10 exercises per day arranged in supersets.\n\n### What does the superset structure look like in GGBB?\n\nEach day is organized into pairs: a T2 exercise supersetted with a T3 exercise (T2, T3, T2, T3...). This keeps rest times efficient and increases training density. The T2 exercises use the General Gainz find/push/hold/extend system while T3 exercises use max rep sets.\n\n### Can I reduce the volume in GGBB?\n\nYes, Cody himself suggests adjusting volume to your needs. You can remove the last pair of T3 exercises from each day, or reduce the number of sets. Start conservatively and add volume over time if you recover well.\n\n### What experience level do I need for GGBB?\n\nGGBB is an intermediate to advanced program. You should have at least a year of consistent training and be familiar with the General Gainz find/push/hold/extend system. The high volume requires good recovery capacity and training experience.","userAgent":"Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/146.0.7680.177 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)","indexEntry":{"id":"gzcl-ggbb","name":"GZCL: General Gainz - Bodybuilding","author":"Cody Lefever","authorUrl":"","url":"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html","shortDescription":"General Gainz variation for hypertrophy/bodybuilding","description":"It's an intermediate/advanced program for hypertrophy, with very flexible progression logic.\n\nMake sure to read [Cody's program description](https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html) before starting the program!\n\nThe program by default contains A days only (so Day 1A, Day 2A, etc) - feel free to change that by using other days exercises from Cody's GGBB post, or just coming up with your own. The weekly volume per muscle group may help you to come up with proper exercises. Note that the program contains TONS of volume, so feel free to adjust if you don't need that much - remove some sets, maybe the last pair of t3 exercises, etc.\n\nThe program is supposed to be done in 4 supersets each day, supersetting t2 and t3, so the exercise order is set like that - t2, t3, t2, t3, t2, t3... The weights for T2s will be automatically bumped up once you hit 6 extensions and 10 reps on the first set, and for T3s - once you hit at least 20 on each set.\n\nIn the blogpost Cody also recommends tracking effort, in the app it's done by RPE logging. So, **@8** is easy effort, **@9** is medium, **@10** is hard.\n\nOther than that - it's the same old General Gainz with T2s - so all those find,push,hold,extend actions. The app will show the last week sets/reps/RPE etc for the exercise, so based on that you can make a decision what part you'll push and what parts you'll hold this time.\n\n<!-- faq -->\n\n### Is GZCL General Gainz Bodybuilding good for hypertrophy?\n\nYes, GGBB is specifically designed for hypertrophy. It removes T1 heavy work entirely and replaces it with three T2 exercises and five T3 exercises per day, creating very high volume. It's one of the most volume-heavy GZCL programs available.\n\n### How many days a week is GGBB?\n\nGGBB is a 4-day program with a body-part split: legs and abs, shoulders, back, and arms. Each session runs 90+ minutes due to the high number of exercises and superset structure.\n\n### How is GGBB different from regular General Gainz?\n\nRegular General Gainz uses T1 heavy compounds for strength. GGBB drops T1 entirely and uses only T2 and T3 exercises, shifting the focus to hypertrophy. It also has significantly more volume per session — typically 8-10 exercises per day arranged in supersets.\n\n### What does the superset structure look like in GGBB?\n\nEach day is organized into pairs: a T2 exercise supersetted with a T3 exercise (T2, T3, T2, T3...). This keeps rest times efficient and increases training density. The T2 exercises use the General Gainz find/push/hold/extend system while T3 exercises use max rep sets.\n\n### Can I reduce the volume in GGBB?\n\nYes, Cody himself suggests adjusting volume to your needs. You can remove the last pair of T3 exercises from each day, or reduce the number of sets. Start conservatively and add volume over time if you recover well.\n\n### What experience level do I need for GGBB?\n\nGGBB is an intermediate to advanced program. You should have at least a year of consistent training and be familiar with the General Gainz find/push/hold/extend system. The high volume requires good recovery capacity and training experience.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"safetySquatBarSquat","equipment":"barbell"},{"id":"abWheel","equipment":"bodyweight"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"cableCrunch","equipment":"cable"},{"id":"legPress","equipment":"leverageMachine"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"standingCalfRaise","equipment":"barbell"},{"id":"cableTwist","equipment":"cable"},{"id":"behindTheNeckPress","equipment":"barbell"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"cable"},{"id":"chestDip","equipment":"bodyweight"},{"id":"frontRaise","equipment":"cable"},{"id":"pushUp","equipment":"bodyweight"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"clean","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"bentOverRow","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"seatedRow","equipment":"cable"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"ezbar"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"cable"},{"id":"bicepCurl","equipment":"band"},{"id":"tricepsExtension","equipment":"band"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"skullcrusher","equipment":"ezbar"}],"equipment":["barbell","cable","leverageMachine","dumbbell","ezbar","band"],"exercisesRange":[8,8],"frequency":4,"age":"more_than_year","duration":"90+","goal":"hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:07:59-06:00"}}