GZCLP: Tren Goblin
Modified version of GZCLP formatted in Upper/Lower Split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 3 | 5 reps | @7–9 |
| 1B | Chin-Up (Weighted) | 3 | 5 reps | @7–9 |
| Superset | ||||
| 2A | Bench Press (Dumbbell) | 3 | 8 reps | @7–9 |
| 2B | Inverted Row | 3 | 8–12 reps | @7–9 |
| Superset | ||||
| 3A | Upright Row (Dumbbell) | 2 | 8–15 reps | @7–9 |
| 3B | Lateral Raise (Dumbbell) | 2 | 8–15 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 3 | 5 reps | @7–9 |
| 1B | Wrist Curls | 3 | 8–15 reps | @7–9 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 3 | 8 reps | @7–9 |
| 2B | Sit Up | 3 | 8–12 reps | @7–9 |
| 3 | Jump Rope | 1 | 7–10 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Close Grip) | 3 | 5 reps | @7–9 |
| 1B | Pull-Up (Weighted) | 3 | 5 reps | @7–9 |
| Superset | ||||
| 2A | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @7–9 |
| 2B | Inverted Row | 3 | 8–12 reps | @7–9 |
| 3 | Chest Fly (Dumbbell) | 2 | 8–15 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 3 | 5 reps | @7–9 |
| 1B | Reverse Wrist Curl (Dumbbell) | 3 | 8–15 reps | @7–9 |
| Superset | ||||
| 2A | Squat (Barbell) | 3 | 8 reps | @7–9 |
| 2B | Sit Up | 3 | 8–12 reps | @7–9 |
| 3 | Jump Rope | 1 | 7–10 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Barbell) | 3 | 6–12 reps | @7–9 |
| 1B | Skull Crusher (Barbell) | 3 | 6–12 reps | @7–9 |
| Superset | ||||
| 2A | Bayesian Curl | 2 | 8–15 reps | @7–9 |
| 2B | French Press | 2 | 8–15 reps | @7–9 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, GZCLP: Tren Goblin is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage 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 60 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.
GZCLP: Tren Goblin is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
GZCLP: Tren Goblin 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
