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GZCLP: Upper/Lower Split

by Chris V.
8 athletes joined

Program Description

The Tier 1 progression has been changed to make gym time a bit more reasonable: 3 sets x5 -> x4 -> x3 The Tier 2 progression has been changed to make the loads you handle a bit heavier and more specific near the end of the program: 3-4 sets x8 -> x6 -> x4 *Note: other than lifting heavier, there is nothing wrong with the original tier 2 progression. Tier 3 progression is a modified double progression. I personally prefer to add Myo-reps once I reach failure. Then I keep doing myo-rep sets until I cannot do more than 5 reps. But I only count the reps of the first set prior to myo-reps for the sake of tracking progress. Once you can reach the top of rep range with all sets prior to performing myo-reps, then you can add weight. Example: 2 sets x 8-12 reps Week 1 - 100lbs x9 reps (+7 myo, +5 myo), x8 reps (+5 myo) Week 2 - 100lbs x11 reps (+8 myo, +6 myo, +4 myo), x9 reps (+6 myo, +3 myo) Week 3 - 100lbs x12 reps (+9 myo, +7 myo, +5 myo), x12 reps (+7 myo, +5 myo) Week 4 - 105lbs x10 reps (+6 myo, +4 myo), x8 reps (+5 myo)

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 03, 2024 12:58
  • Last Edited
    Mar 20, 2025 11:03

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Squat (ATG)
2
2
8 reps
10 reps
-
-
3
Leg Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
2
8 reps
10 reps
-
-
3
Reverse Nordic Curl
2
15-20 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
5 reps
8 reps
-
-
2
Guillotine Press
2
10-12 reps
-
3
Chin-Up (Weighted)
3
4
5 reps
8 reps
-
-
4
Lying Side Lateral Raise
2
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
-
2
Squat (ATG)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
3
Leg Curl
2 Sets
15-20 Reps
@10
4
Standing Calf Raise
2 Sets
15-20 Reps
@10
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
3
Reverse Nordic Curl
2 Sets
15-20 Reps
@10
4
Standing Calf Raise
2 Sets
15-20 Reps
@10
Day 4
1
Bench Press (Close Grip)
3 Sets
3 Sets
5 Reps
8 Reps
-
-
2
Guillotine Press
2 Sets
10-12 Reps
-
3
Chin-Up (Weighted)
3 Sets
4 Sets
5 Reps
8 Reps
-
-
4
Lying Side Lateral Raise
2 Sets
15-20 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
6
Overhead Extension (Dumbbell)
2 Sets
15-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
4 Sets
5 Reps
8 Reps
-
-
4
Lying Side Lateral Raise
2 Sets
15-20 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
6
Overhead Extension (Dumbbell)
2 Sets
15-20 Reps
@10