logo
BoostcampPNG

Goku (GZCLP)

by Frederik

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
    Aug 25, 2025 11:41
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
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%