Gzcl's GG Generally Strong - inspired
This would be a strength focused programme that includes muscular endurance (t3) and some hypertrophy.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 3–6 reps | @8 |
| 6 | 1–2 reps | @8 | ||
| 2 | Squat (Barbell) | 1 | 3–6 reps | @8 |
| 6 | 1–2 reps | @8 | ||
| 3 | Deadlift (Barbell) | 1 | 3–6 reps | @8 |
| 6 | 1–2 reps | @8 | ||
| 4 | Chest Supported Row (Machine) | 3 | 8–12 reps | @8 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @8 |
| 6 | Leg Press | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 3–6 reps | @8 |
| 6 | 1–2 reps | @8 | ||
| 2 | Incline Chest Press (Machine) | 1 | 3–6 reps | @8 |
| 6 | 1–2 reps | @8 | ||
| 3 | Bench Press (Barbell) | 1 | 3–6 reps | @8 |
| 6 | 1–2 reps | @8 | ||
| 4 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 5 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 6–10 reps | @8 |
| 4 | 3–5 reps | @8 | ||
| 2 | Leg Press | 1 | 6–10 reps | @8 |
| 4 | 3–5 reps | @8 | ||
| 3 | Rack Pull (Barbell) | 1 | 6–10 reps | @8 |
| 4 | 3–5 reps | @8 | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 4 | 10–15 reps | @8 |
| 5 | Seated Row (Cable) | 3 | 10–15 reps | @8 |
| 6 | Calf Raise (Leg Press) | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 1 | 6–10 reps | @8 |
| 4 | 3–5 reps | @8 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6–10 reps | @8 |
| 4 | 3–5 reps | @8 | ||
| 3 | Chest Press (Machine) | 1 | 6–10 reps | @8 |
| 4 | 3–5 reps | @8 | ||
| 4 | Rear Delt Fly (Cable) | 3 | 12–20 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 10–20 reps | @8 |
| 6 | Dip (Bodyweight) | 3 | 10–20 reps | @8 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gzcl's GG Generally Strong - inspired is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Gzcl's GG Generally Strong - inspired is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gzcl's GG Generally Strong - inspired is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
