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BoostcampPNG

Goku (GZCLP)

by Frederik
2 athletes joined

Program Description

Build muscle, Lose Fat, Gain Mass, and Become Strong. The super Goku body.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 05, 2025 06:49
  • Last Edited
    Sep 09, 2025 05:03

Summary

Unleash your inner warrior with the Goku (GZCLP) program, a meticulously crafted 15-week training regimen designed for serious lifters ready to elevate their strength and physique. Comprising four intense workout days each week, this program focuses on compound movements like the Deadlift, Squat, and Bench Press, ensuring you build a solid foundation while targeting all major muscle groups. With a blend of high-intensity and volume training, you'll not only enhance your lifting capacity but also improve your overall athleticism. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Triceps
10.3%
Glutes
8.8%
Chest
8.7%
Front Delts
8.6%
Hamstrings
8.6%
Abs
8.4%
Lats
7.8%
Upper Back
6.5%
Middle Delts
5.7%
Calves
4.7%
Biceps
3.2%
Lower Back
2.5%
Adductors
2.5%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Lat Pulldown (Neutral Grip)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Bent Over Row (Barbell)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Pull-Up (Assisted)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Lat Pulldown (Neutral Grip)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Bent Over Row (Barbell)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Pull-Up (Assisted)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Lat Pulldown (Neutral Grip)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Bent Over Row (Barbell)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Pull-Up (Assisted)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Lat Pulldown (Neutral Grip)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Bent Over Row (Barbell)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Calf Raise
3
15 reps
40%
4
Incline Bench Press (Dumbbell)
3
15 reps
40%
5
Pull-Up (Assisted)
3
15 reps
40%
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Dip (Assisted)
2
1
15 reps
25 reps
40%
40%
4
Leg Curl
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Bent Over Row (Barbell)
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Assisted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Lat Pulldown
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Push Up
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Bent Over Row (Barbell)
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Assisted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Lat Pulldown
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Push Up
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Bent Over Row (Barbell)
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Assisted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Lat Pulldown
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Push Up
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Bent Over Row (Barbell)
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Assisted)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Lat Pulldown
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Standing Calf Raise
2
1
15 reps
25 reps
40%
40%
4
Push Up
2
1
15 reps
25 reps
40%
40%
5
Lu Raises
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Lu Raises
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Lu Raises
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Lu Raises
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Lu Raises
2
1
15 reps
25 reps
40%
40%
4
Leg Extension
2
1
15 reps
25 reps
40%
40%
5
Hanging Knee Raise
2
1
15 reps
25 reps
40%
40%
Week 1
1 / 15 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Seated Calf Raise
3 Sets
15 Reps
40%
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
40%
5
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
40%
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
60%
3
Dip (Assisted)
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
4
Leg Curl
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
5
Hanging Knee Raise
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Pull-Up (Weighted)
3 Sets
10 Reps
60%
3
Standing Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
4
Bent Over Row (Barbell)
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
5
Lu Raises
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
Day 4
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Overhead Press (Barbell)
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
4
Leg Extension
2 Sets
1 Set
15 Reps
25 Reps
40%
40%
5
Hanging Knee Raise
2 Sets
1 Set
15 Reps
25 Reps
40%
40%