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BoostcampPNG

Modified GZCL

by Akshay Mishra
2 athletes joined

Program Description

Mostly Beginner - Novice Friendly Program that I have made for myself. NOTE : DO NOT USE 1RM. ONLY PUT 5RM OF EACH LIFT YOU CAN DO .IF YOU DONT KNOW THE ACTUAL NUMBER , TAKE 5 KG LESS THAN WHAT YOU THINK IT IS.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 10, 2024 01:16
  • Last Edited
    Apr 05, 2025 04:33

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
Quadriceps
14.7%
Triceps
11.2%
Front Delts
11.2%
Middle Delts
11%
Glutes
10.7%
Chest
9.2%
Hamstrings
9.2%
Lower Back
4.5%
Lats
3.9%
Upper Back
3.9%
Biceps
3.5%
Abs
3%
Adductors
2.3%
Rear Delts
0.9%
Forearms
0.4%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
60%
3
Lat Pulldown (Close Grip)
3 Sets
15 Reps
40%
4
Leg Extension
3 Sets
15 Reps
40%
5
Lateral Raise (Cable)
3 Sets
15 Reps
40%
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Chest Supported Row (Machine)
3 Sets
15 Reps
40%
4
Chest Fly (Cable)
3 Sets
15 Reps
40%
5
Lying Leg Curl
3 Sets
15 Reps
40%
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
60%
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
40%
4
Lateral Raise (Cable)
3 Sets
15 Reps
40%
5
Leg Press (45 Degrees)
3 Sets
15 Reps
40%
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
60%
3
Seated Dip (Machine)
3 Sets
15 Reps
40%
4
Back Extension
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
40%