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GZCL Weak Link Protoco

by Daven L.

Program Description

Focusing on weak point variations while maintaining the GZCL framework

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 02:43
  • Last Edited
    Mar 31, 2025 02:57
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Spoto Press
7
3 reps
70%
3
Pull-Up (Weighted)
4
8 reps
RPE 8
4
Belt Squat
4
8 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Paused)
7
3 reps
65%
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Paused)
7
3 reps
65%
3
Pull-Up (Weighted)
4
8 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Belt Squat
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Banded)
7
3 reps
65%
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
7
3 reps
65%
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Banded)
7
3 reps
70%
3
Pull-Up (Weighted)
4
8 reps
RPE 8
4
Belt Squat
4
8 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Banded)
7
3 reps
65%
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Safety Bar Squat
7
3 reps
65%
3
Pull-Up (Weighted)
4
8 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Belt Squat
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Tempo Squat (Barbell)
7
3 reps
65%
3
Pull-Up (Weighted)
4
8 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Belt Squat
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Trap Bar Deadlift
7
3 reps
65%
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Chains)
7
3 reps
70%
3
Pull-Up (Weighted)
4
8 reps
RPE 8
4
Belt Squat
4
8 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Barbell)
7
3 reps
65%
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Spoto Press
7 Sets
3 Reps
70%
3
Pull-Up (Weighted)
4 Sets
8 Reps
@8
4
Belt Squat
4 Sets
8 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Deficit)
7 Sets
3 Reps
65%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Tempo Squat (Barbell)
7 Sets
3 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
@8
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Belt Squat
3 Sets
10 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8