logo
BoostcampPNG
Modified GZCL
by Akshay Mishra
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
Jul 12, 2024 04:49
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.
down_app
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%