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GZCLP vs. Eric Helms

by James D.
6 athletes joined

Program Description

Incorporate abs and calves into GZCLP, while moving to an upper lower split, keeping the progression scheme and deload of GZCLP

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 12, 2024 02:44
  • Last Edited
    Jun 18, 2025 09:35

Summary

Unlock your strength potential with the "GZCLP vs. Eric Helms" program, a comprehensive 12-week training plan designed for serious lifters. This 4-day split focuses on compound movements like the Trap Bar Deadlift and Bench Press, paired with accessory work to enhance muscle growth and improve overall performance. Each workout is strategically structured to maximize intensity and recovery, ensuring you build strength effectively. Get ready to challenge yourself and achieve new personal bests!
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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
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
4
Stiff Leg Deadlift
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Overhead Press (Machine)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Chest Fly (Machine)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
7
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
5 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Hip Abductor (Machine)
3 Sets
15 Reps
-
4
Hip Adductor (Machine)
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Chest Supported Row (Machine)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lat Prayer
3 Sets
15 Reps
-
4
Dip (Weighted)
3 Sets
15 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-
7
Wood Chop
3 Sets
10 Reps
-