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SAGZCL

by Byrone Kieth L.
1 athletes joined

Program Description

This program's purpose is to help you train specific muscle groups ( mainly core, triceps and biceps) for people to fill in the missing 1 day in their gzcl ( for a total of 5 days). One of its main goals is core stability and accessory workouts.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 08:46
  • Last Edited
    Jun 18, 2025 11:53

Summary

Transform your upper body strength with SAGZCL, a focused 12-week program designed to sculpt and define your arms and core. Committing just one day a week, you'll engage in targeted exercises like Cable Bicep Curls and Hammer Curls, combined with core-focused moves such as Hanging Knee Raises and Wood Chops. Each session is structured to progressively challenge your muscles, ensuring you build strength and endurance effectively. Perfect for those ready to elevate their fitness game without overwhelming their schedule!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
2
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
5
Hanging Knee Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Reaching Situp
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Lying Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
8
Wood Chop
1 Set
1 Set
1 Set
20 secs
20 secs
20 secs
@6-7
@7.5-8
@8-8.5
9
Side Crunch (Cable)
3 Sets
15 Reps
@7