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Frankomans GZLCP modification

by Justin G.

Program Description

combine Frankoman's dumbell only program to start with an olympic lift

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 02:50
  • Last Edited
    Jun 18, 2025 09:08

Summary

Transform your strength training with the Frankomans GZLCP modification, a comprehensive 10-week program designed for serious lifters. Comprising four days of intense workouts each week, you'll engage in a variety of compound and isolation exercises, including barbell deadlifts, squats, and dumbbell presses, all tailored to build muscle and enhance your overall fitness. With a focus on progressive overload and targeted muscle groups, this program is perfect for those looking to elevate their training in a garage gym setting. Get ready to push your limits and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Dumbbell)
3
10 reps
70%
3
Bent Over Row (Dumbbell)
3
15 reps
60%
4
Good Morning
3
15 reps
25%
5
Pullover (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
5
15 reps
-
7
Hammer Curl (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
70%
3
Pull-Up (Bodyweight)
2
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Step-Up (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Dumbbell)
3
10 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
5
15 reps
10%
5
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Lying Reverse Fly
5
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
70%
3
Bent Over Row (Dumbbell)
3 Sets
15 Reps
60%
4
Good Morning
3 Sets
15 Reps
25%
5
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
5 Sets
15 Reps
-
7
Hammer Curl (Dumbbell)
5 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
70%
3
Pull-Up (Bodyweight)
2 Sets
15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
15 Reps
-
5
Lunge (Dumbbell)
3 Sets
15 Reps
-
6
Step-Up (Weighted)
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Dumbbell)
3 Sets
10 Reps
70%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Pec Fly (Dumbbell)
5 Sets
15 Reps
10%
5
Dip (Bodyweight)
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
70%
3
Lateral Raise (Dumbbell)
5 Sets
15 Reps
-
4
Lying Reverse Fly
5 Sets
15 Reps
-
5
Shrug (Dumbbell)
3 Sets
20 Reps
-