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GZLP variation (V1.1)
by Jack B.
2 athletes joined
Program Description
Overhead press and bench: increase weight 1.25kgs every workout Deadlift and squat: increase 2.5kgs every workout
Program Overview
Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 24, 2024 08:44
Last Edited
Jun 25, 2024 03:55
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
15 Reps
4
Bench Press (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
15 Reps
4
Hack Squat
3 Sets
15 Reps
5
Chest Press (Machine)
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
7
Calf Raise (Leg Press)
3 Sets
15 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
15 Reps
4
Bench Press (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Good Morning
3 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Leg Curl
3 Sets
15 Reps
6
Tricep Extension (Dumbbell)
3 Sets
15 Reps
7
Oblique Crunch
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Good Morning
3 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps