logo
BoostcampPNG

GZCLP (cut edition)

by Jasper

Program Description

Here is a program to a cuttin powerlifters.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 26, 2026 06:09
  • Last Edited
    Jan 26, 2026 06:21
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.8%
Quadriceps
12.3%
Glutes
12.3%
Triceps
10.7%
Chest
9.2%
Front Delts
9.2%
Abs
7.3%
Upper Back
6.1%
Lats
6.1%
Biceps
6.1%
Lower Back
4.2%
Forearms
1.5%
Adductors
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-
3-10 reps
-
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-
3-10 reps
-
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-
3-10 reps
-
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-
3-10 reps
-
-
2
Deadlift (Deficit)
3
8-10 reps
-
3
Belt Squat
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Cable Crunch
2
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
-
-
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
-
-
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Cable Crunch
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
-
-
-
2
Deadlift (Deficit)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Belt Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
T-Bar Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Cable Crunch
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9