Program Description
**5/3/1+GCZL Hybrid Plus Optional Bro Pump Day** is a comprehensive 7-week powerbuilding program designed to enhance strength and muscle hypertrophy. With 35 workouts scheduled over the duration, this program combines the time-tested 5/3/1 method with the GCZL approach, ensuring balanced development across all major muscle groups. Each session lasts approximately 60 minutes, featuring a mix of compound lifts and accessory work, including an optional "bro pump" day for those looking to add an extra layer of volume. Perfect for novice to intermediate lifters, this program will elevate your training and help you achieve your fitness goals with confidence.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2026 04:23
- Last EditedFeb 10, 2026 01:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Hamstrings
12%
Upper Back
9.8%
Front Delts
9%
Glutes
9%
Quadriceps
7.5%
Biceps
6.8%
Middle Delts
6%
Abs
6%
Lats
4.6%
Chest
4.5%
Rear Delts
3%
Calves
3%
Lower Back
3%
Forearms
1.5%
Adductors
1.5%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
95%
75%
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
95%
75%
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
2
15 reps
-
3
Chest Supported Row (Machine)
2
15 reps
-
4
Tricep Pushdown (Cable)
2
15 reps
-
5
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Romanian deadlift Machine
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Romanian deadlift Machine
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
90%
75%
2
Romanian deadlift Machine
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Romanian deadlift Machine
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Romanian deadlift Machine
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
90%
75%
2
Romanian deadlift Machine
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian deadlift Machine
2
15 reps
-
3
Standing Calf Raise
2
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Decline Crunch (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Incline Chest Press (Machine)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Single Arm Overhead Tricep Extension
3
15 reps
-
5
Spider Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Incline Chest Press (Machine)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Single Arm Overhead Tricep Extension
3
15 reps
-
5
Spider Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
95%
75%
2
Incline Chest Press (Machine)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Single Arm Overhead Tricep Extension
3
15 reps
-
5
Spider Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Incline Chest Press (Machine)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Single Arm Overhead Tricep Extension
3
15 reps
-
5
Spider Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Incline Chest Press (Machine)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Single Arm Overhead Tricep Extension
3
15 reps
-
5
Spider Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
95%
75%
2
Incline Chest Press (Machine)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Single Arm Overhead Tricep Extension
3
15 reps
-
5
Spider Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Chest Press (Machine)
2
15 reps
-
3
Lat Pulldown
2
15 reps
-
4
Single Arm Overhead Tricep Extension
2
15 reps
-
5
Spider Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Leg Press
3
15 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Leg Press
3
15 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
95%
75%
2
Leg Press
3
15 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
2
Leg Press
3
15 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
2
Leg Press
3
15 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
95%
75%
2
Leg Press
3
15 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
2
15 reps
-
3
Seated Calf Raise
2
15 reps
-
4
Seated Hamstring Curl
2
15 reps
-
5
Seated Cable Crunch
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Preacher Curl Machine
3
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Shrug (Trap Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Preacher Curl Machine
3
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Shrug (Trap Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Preacher Curl Machine
3
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Shrug (Trap Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Preacher Curl Machine
3
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Shrug (Trap Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Preacher Curl Machine
3
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Shrug (Trap Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Preacher Curl Machine
3
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Shrug (Trap Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
15 reps
-
2
Lateral Raise (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Preacher Curl Machine
2
15 reps
-
5
Tricep Extension (Machine)
2
15 reps
-
6
Shrug (Trap Bar)
2
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
65%
2
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
3
Chest Supported Row (Machine)3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
65%
2
Romanian deadlift Machine3 Sets
15 Reps
-
3
Standing Calf Raise3 Sets
15 Reps
-
4
Lying Leg Curl3 Sets
15 Reps
-
5
Decline Crunch (Weighted)3 Sets
15 Reps
-
Day 3
1
Military Press (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
65%
2
Incline Chest Press (Machine)3 Sets
15 Reps
-
3
Lat Pulldown3 Sets
15 Reps
-
4
Single Arm Overhead Tricep Extension3 Sets
15 Reps
-
5
Spider Curl3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
65%
2
Leg Press3 Sets
15 Reps
-
3
Seated Calf Raise3 Sets
15 Reps
-
4
Seated Hamstring Curl3 Sets
15 Reps
-
5
Seated Cable Crunch3 Sets
15 Reps
-
Day 5
1
Chest Supported Row (Dumbbell)3 Sets
15 Reps
-
2
Lateral Raise (Cable)3 Sets
15 Reps
-
3
Rear Delt Fly (Machine)3 Sets
15 Reps
-
4
Preacher Curl Machine3 Sets
15 Reps
-
5
Tricep Extension (Machine)3 Sets
15 Reps
-
6
Shrug (Trap Bar)3 Sets
15 Reps
-