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GZCL General Gainz

by Derek L.

Program Description

GZCL General Gainz Template. Based on the gzcl post by Cody Lefever Intro: https://www.reddit.com/r/gzcl/s/HoHUYrNzbG Expanded: https://swoleateveryheight.blogspot.com/2019/10/200-days.html?m=1

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 08:49
  • Last Edited
    Jun 17, 2025 11:53

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.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.5%
Quadriceps
12.8%
Glutes
11.1%
Lower Back
8.7%
Triceps
8.7%
Lats
8%
Chest
6.8%
Upper Back
6.8%
Front Delts
6.2%
Abs
6%
Biceps
5.3%
Middle Delts
3.4%
Adductors
1.4%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 7-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@7-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9