Program Description
**GZCL + Stronglift + Functional** is a dynamic 12-week program designed for intermediate lifters looking to build strength and muscle while enhancing functional fitness. With 48 training sessions, each lasting around 40 minutes, you'll engage in a blend of powerlifting and hypertrophy-focused exercises, including Zercher squats, bench presses, and kettlebell swings. This program requires minimal equipment, making it perfect for home workouts. Get ready to sculpt your physique and boost your power with a balanced approach that targets all major muscle groups!
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedDec 07, 2025 01:12
- Last EditedDec 07, 2025 01:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Front Delts
13%
Triceps
11.3%
Glutes
11.1%
Hamstrings
11.1%
Chest
9.1%
Lats
6.9%
Upper Back
6.9%
Abs
5.9%
Middle Delts
3.5%
Adductors
2.8%
Biceps
2.8%
Lower Back
1.7%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Dip (Weighted)
5
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Kettlebell Swing
5
5 reps
-
5
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Reverse Lunge (Dumbbell)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Overhead Press KB
3
8 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Kettlebell Swing
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Zercher Squat (Barbell)5 Sets
5 Reps
@7.5
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@6.5
3
Chin-Up (Weighted)5 Sets
5 Reps
@8
4
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@6.5
5
Dip (Weighted)5 Sets
5 Reps
@7
Day 2
1
Overhead Press (Dumbbell)5 Sets
5 Reps
-
2
Deadlift (Barbell)3 Sets
8 Reps
-
3
Inverted Row3 Sets
8 Reps
-
4
Kettlebell Swing5 Sets
5 Reps
-
5
Landmine Press5 Sets
5 Reps
-
Day 3
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Goblet Squat3 Sets
8 Reps
-
3
Chin-Up (Bodyweight)3 Sets
10 Reps
-
4
Dip (Bodyweight)3 Sets
10 Reps
-
5
Reverse Lunge (Dumbbell)5 Sets
5 Reps
-
Day 4
1
Romanian Deadlift (Barbell)5 Sets
5 Reps
-
2
Overhead Press KB3 Sets
8 Reps
-
3
Bent Over Row (Dumbbell)5 Sets
5 Reps
-
4
Kettlebell Swing3 Sets
8 Reps
-
5
Cable Crunch3 Sets
10 Reps
-