Glzl whatever

by Daniel Bonke

4 athletes joined

Program Description

Friend

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Sep 29, 2025 08:27
Last Edited
Oct 20, 2025 05:35

Summary

Transform your strength and conditioning with the **Glzl Whatever** program, a comprehensive 4-week journey designed for serious lifters. Committed to four days a week, you'll tackle a variety of barbell and machine exercises, focusing on heavy compounds like squats and bench presses, alongside targeted isolation movements. Each session is crafted to enhance muscle growth and power, pushing your limits while ensuring balanced development. Get ready to elevate your training and achieve your fitness goals with this structured, results-driven plan!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13%

Triceps

12.9%

Quadriceps

10%

Lats

9.2%

Front Delts

9.1%

Chest

8.4%

Glutes

7.9%

Hamstrings

7.3%

Middle Delts

7.1%

Lower Back

4.2%

Biceps

4.2%

Abs

Rear Delts

1.2%

Adductors

Forearms

0.4%

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4.8 Stars with 10, 000+ Ratings

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

80%

Front Squat (Barbell)

8 reps

65%

Leg Curl

12 reps

55%

Leg Extension

12 reps

55%

Day 1

Squat (Barbell)

3 reps

90%

Front Squat (Barbell)

6 reps

70%

Leg Curl

12 reps

60%

Leg Extension

12 reps

60%

Day 1

Squat (Barbell)

3 reps

2 reps

1 reps

87.5%

92.5%

97.5%

Front Squat (Barbell)

5 reps

75%

Leg Curl

12 reps

65%

Leg Extension

12 reps

65%

Day 1

Squat (Barbell)

3-3 reps

2-2 reps

1-12 reps

90%

95%

100%

Front Squat (Barbell)

4 reps

80%

Leg Curl

12 reps

70%

Leg Extension

12 reps

70%

Day 2

Bench Press (Barbell)

5 reps

80%

Dip (Weighted)

6 reps

65%

Barbell Row

6 reps

65%

Tricep Pushdown (Cable)

12 reps

55%

Bicep Curl (Cable)

12 reps

55%

Overhead Extension (Dumbbell)

12 reps

55%

Pullover (Dumbbell)

12 reps

55%

Day 2

Bench Press (Barbell)

2 reps

90%

Dip (Weighted)

5 reps

75%

Barbell Row

5 reps

75%

Tricep Pushdown (Cable)

12 reps

65%

Bicep Curl (Cable)

12 reps

65%

Overhead Extension (Dumbbell)

12 reps

65%

Pullover (Dumbbell)

12 reps

65%

Day 2

Bench Press (Barbell)

3 reps

87.5%

Dip (Weighted)

6 reps

70%

Barbell Row

6 reps

70%

Tricep Pushdown (Cable)

12 reps

60%

Bicep Curl (Cable)

12 reps

60%

Overhead Extension (Dumbbell)

12 reps

60%

Pullover (Dumbbell)

12 reps

60%

Day 2

Bench Press (Barbell)

3-3 reps

2-2 reps

1-12 reps

90%

95%

100%

Dip (Weighted)

5 reps

80%

Barbell Row

5 reps

80%

Tricep Pushdown (Cable)

12 reps

70%

Bicep Curl (Cable)

12 reps

70%

Overhead Extension (Dumbbell)

12 reps

70%

Pullover (Dumbbell)

12 reps

70%

Day 3

Clean Deadlift

2 reps

80%

Good Morning

5 reps

65%

Shrug (Dumbbell)

12 reps

55%

Upright Row (Dumbbell)

12 reps

55%

Day 3

Clean Deadlift

3 reps

90%

Good Morning

6 reps

70%

Shrug (Dumbbell)

12 reps

60%

Upright Row (Dumbbell)

12 reps

60%

Day 3

Clean Deadlift

3 reps

2 reps

1 reps

87.5%

92.5%

97.5%

Good Morning

5 reps

75%

Shrug (Dumbbell)

12 reps

65%

Upright Row (Dumbbell)

12 reps

65%

Day 3

Clean Deadlift

3-3 reps

2-2 reps

1-12 reps

90%

95%

100%

Good Morning

4 reps

80%

Shrug (Dumbbell)

12 reps

70%

Upright Row (Dumbbell)

12 reps

70%

Day 4

Overhead Press (Barbell)

3 reps

80%

Pull-Up (Weighted)

AMRAP

RPE 8

RPE 8.5

RPE 9

Incline Bench Press (Barbell)

5 reps

65%

Arnold Press

12 reps

55%

Lat Pulldown

12 reps

55%

Lateral Raise (Cable)

12 reps

55%

Leg Raise (Captain's Chair)

AMRAP

RPE 8.5

Day 4

Overhead Press (Barbell)

2 reps

90%

Pull-Up (Weighted)

AMRAP

RPE 8

RPE 8.5

RPE 9

Incline Bench Press (Barbell)

5 reps

75%

Arnold Press

12 reps

65%

Lat Pulldown

12 reps

65%

Rear Delt Fly (Cable)

12 reps

65%

Leg Raise (Captain's Chair)

AMRAP

RPE 9.5

Day 4

Overhead Press (Barbell)

3 reps

87.5%

Pull-Up (Weighted)

AMRAP

RPE 8

RPE 8.5

RPE 9

Incline Bench Press (Barbell)

6 reps

70%

Arnold Press

12 reps

60%

Lat Pulldown

12 reps

60%

Leg Raise (Captain's Chair)

AMRAP

RPE 9

Lateral Raise (Cable)

12 reps

60%

Day 4

Overhead Press (Barbell)

3-3 reps

2-2 reps

1-12 reps

90%

95%

100%

Pull-Up (Weighted)

AMRAP

RPE 9

RPE 9.5

RPE 10

Incline Bench Press (Barbell)

5 reps

80%

Arnold Press

12 reps

70%

Lat Pulldown

12 reps

70%

Rear Delt Fly (Cable)

12 reps

70%

Leg Raise (Captain's Chair)

AMRAP

RPE 10

Day 1

Squat (Barbell)

3 Sets

5 Reps

80%

Front Squat (Barbell)

4 Sets

8 Reps

65%

Leg Curl

3 Sets

12 Reps

55%

Leg Extension

3 Sets

12 Reps

55%

Day 2

Bench Press (Barbell)

3 Sets

5 Reps

80%

Dip (Weighted)

5 Sets

6 Reps

65%

Barbell Row

5 Sets

6 Reps

65%

Tricep Pushdown (Cable)

3 Sets

12 Reps

55%

Bicep Curl (Cable)

3 Sets

12 Reps

55%

Overhead Extension (Dumbbell)

3 Sets

12 Reps

55%

Pullover (Dumbbell)

3 Sets

12 Reps

55%

Day 3

Clean Deadlift

5 Sets

2 Reps

80%

Good Morning

4 Sets

5 Reps

65%

Shrug (Dumbbell)

3 Sets

12 Reps

55%

Upright Row (Dumbbell)

3 Sets

12 Reps

55%

Day 4

Overhead Press (Barbell)

3 Sets

3 Reps

80%

Pull-Up (Weighted)

1 Set

AMRAP

@8.5

Incline Bench Press (Barbell)

4 Sets

5 Reps

65%

Arnold Press

3 Sets

12 Reps

55%

Lat Pulldown

3 Sets

12 Reps

55%

Lateral Raise (Cable)

3 Sets

12 Reps

55%

Leg Raise (Captain's Chair)

3 Sets

AMRAP

@8.5