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BoostcampPNG

Pure AesthetiX: Upper Lower Powerbuilding Program (GZCLP)

by Cody D.

Program Description

Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest Set and Rep Scheme, Progression and Failure Protocol are all according to the GZCLP Method. T3 are set as 2 sets to save time but can be ran as 3 sets as GZCLP intended.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 25, 2025 11:24
  • Last Edited
    Jun 17, 2025 04:20

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
Front Delts
11.6%
Triceps
11.3%
Quadriceps
9.8%
Hamstrings
9.8%
Upper Back
9.3%
Glutes
8.2%
Lats
7.7%
Chest
7.2%
Middle Delts
6.2%
Biceps
6.2%
Abs
4.6%
Rear Delts
2.6%
Lower Back
2.1%
Forearms
1.5%
Adductors
1.3%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
65%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
65%
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
-
5
Incline Chest Fly (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
-
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
-
-
5
Incline Curl (Dumbbell)
3 Sets
-
-
6
Face Pull
2 Sets
-
-
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
65%
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
-
6
Lateral Raise (Cable)
2 Sets
-
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
65%
2
Leg Press
3 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
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4
Lying Leg Curl
3 Sets
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5
Preacher Curl (Dumbbell)
3 Sets
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6
Reverse Pec Deck
2 Sets
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