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GZCL Crow

by D M.
1 athletes joined

Program Description

Increase 1rm.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 17, 2025 06:53
  • Last Edited
    Dec 27, 2025 02:05
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.2%
Glutes
13.4%
Quadriceps
11.7%
Upper Back
10.2%
Lats
10.2%
Abs
9.3%
Triceps
8.3%
Front Delts
6.6%
Chest
4.8%
Lower Back
3.4%
Biceps
2%
Other
1.7%
Middle Delts
1.7%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
5
3 reps
85%
2A
Low Incline Bench Press
3
10 reps
RPE 8
2B
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Run
1
30-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2A
Low Incline Bench Press
3
8 reps
RPE 8
2B
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Run
1
30-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
95%
2A
Low Incline Bench Press
3
7 reps
RPE 8
2B
Chin-Up (Weighted)
3
7 reps
RPE 8
3
Pendlay Row
3
7 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
5
Run
1
30-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
1 reps
85%
90%
95%
97%
2A
Low Incline Bench Press
5
4 reps
RPE 8
2B
Chin-Up (Weighted)
5
4 reps
RPE 8
3
Pendlay Row
5
4 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
5
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Incline Landmine Row
3
10 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Landmine Row
3
8 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
95%
2
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
3
Incline Landmine Row
3
7 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
85%
90%
95%
100%
2
Bulgarian Split Squat (Dumbbell)
5
4 reps
RPE 8
3
Incline Landmine Row
5
4 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6-6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6-6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6-6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6-6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2A
Low Incline Bench Press
3
10 reps
RPE 8
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2A
Low Incline Bench Press
3
8 reps
RPE 8
2B
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2A
Low Incline Bench Press
3
7 reps
RPE 8
2B
Pull-Up (Weighted)
3
7 reps
RPE 8
3
Pendlay Row
3
7 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
85%
90%
95%
100%
2A
Low Incline Bench Press
5
4 reps
RPE 8
2B
Pull-Up (Weighted)
5
4 reps
RPE 8
3
Pendlay Row
5
4 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Pullthrough
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Cable Pullthrough
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
95%
2
Front Squat (Barbell)
3
7 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
4
Cable Pullthrough
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
85%
90%
95%
100%
2
Front Squat (Barbell)
5
4 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 8
4
Cable Pullthrough
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Week 1
1 / 4 Weeks
Day 3
1
Run
1 Set
30-60 mins
@6-6.5
Day 6
1
Run
1 Set
30-60 mins
@6
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Landmine Row
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Ab Wheel
3 Sets
AMRAP
@10
Day 5
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Cable Pullthrough
3 Sets
12 Reps
@8
5
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2A
Low Incline Bench Press
3 Sets
10 Reps
@8
2B
Chin-Up (Weighted)
3 Sets
10 Reps
@8
3
Pendlay Row
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
5
Run
1 Set
30-60 mins
@7
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2A
Low Incline Bench Press
3 Sets
10 Reps
@8
2B
Pull-Up (Weighted)
3 Sets
10 Reps
@8
3
Pendlay Row
3 Sets
10 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
12 Reps
@8