Program Description
GZCL's GGBB principles adapted to a full body daily routine. Run in conjunction with a 10k program.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 06, 2024 04:01
- Last EditedJun 18, 2025 12:30
Summary
**GGBB Die Trying** is a dynamic 4-week program designed to push your limits with six days of intense training each week. This program focuses on compound lifts like the Trap Bar Deadlift and Front Squat, ensuring you build strength and muscle across all major muscle groups. Expect a mix of barbell, dumbbell, and bodyweight exercises that will challenge your endurance and promote functional fitness. Get ready to transform your physique and elevate your performance with a structured plan tailored for serious lifters!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
6 reps
3 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
6 reps
4 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
8 reps
6 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
10 reps
5 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
-
-
2
Pull-Up (Weighted)
1
4
6 reps
3 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
6 reps
4 reps
-
-
2
Bent Over Row (Barbell)
1
4
6 reps
4 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8 reps
6 reps
-
-
2
Pull-Up (Weighted)
1
4
8 reps
6 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
4
10 reps
5 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
6 reps
3 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
8 reps
4 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
8 reps
6 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
10 reps
7 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
6 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
4
6 reps
3 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8 reps
4 reps
-
-
2
Pull-Up (Weighted)
1
4
8 reps
4 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
6 reps
-
-
2
Bent Over Row (Barbell)
1
4
8 reps
6 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
10 reps
7 reps
-
-
2
Pull-Up (Weighted)
1
4
10 reps
7 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
6 reps
4 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
8 reps
4 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
10 reps
5 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
10 reps
7 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
4 reps
-
-
2
Pull-Up (Weighted)
1
4
6 reps
4 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
4 reps
-
-
2
Bent Over Row (Barbell)
1
4
8 reps
4 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
10 reps
5 reps
-
-
2
Pull-Up (Weighted)
1
4
10 reps
5 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
10 reps
7 reps
-
-
2
Bent Over Row (Barbell)
1
4
10 reps
7 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Week 1
1 / 4 Weeks
Day 3
1
Trap Bar Deadlift1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Arnold Press4 Sets
12+ Reps
-
3
Lat Pulldown (Neutral Grip)4 Sets
12+ Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15+ Reps
-
5
Band Pull Apart3 Sets
15+ Reps
-
Day 5
1
Front Squat (Barbell)1 Set
4 Sets
6 Reps
4 Reps
-
-
2
Single Arm Iso Row4 Sets
12+ Reps
-
3
Dip (Bodyweight)4 Sets
12+ Reps
-
4
Lu Raise3 Sets
15+ Reps
-
5
Face Pull3 Sets
15 Reps
-
Day 1
1
Front Squat (Barbell)1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Single Arm Iso Row4 Sets
12+ Reps
-
3
Dip (Bodyweight)4 Sets
12+ Reps
-
4
Lu Raise3 Sets
15+ Reps
-
5
Face Pull3 Sets
15+ Reps
-
Day 2
1
Overhead Press (Barbell)1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Pull-Up (Weighted)1 Set
4 Sets
6 Reps
3 Reps
-
-
3
Romanian Deadlift (Dumbbell)5 Sets
10+ Reps
-
4
Bicep Curl (EZ Bar)3 Sets
15+ Reps
-
5
Tricep Extension (Dumbbell)3 Sets
15+ Reps
-
Day 4
1
Incline Bench Press (Dumbbell)1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Bent Over Row (Barbell)1 Set
4 Sets
6 Reps
3 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)5 Sets
10+ Reps
-
4
Incline Curl (Dumbbell)3 Sets
15+ Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
15+ Reps
-
Day 6
1
Overhead Press (Barbell)1 Set
4 Sets
6 Reps
4 Reps
-
-
2
Pull-Up (Weighted)1 Set
4 Sets
6 Reps
4 Reps
-
-
3
Romanian Deadlift (Dumbbell)5 Sets
10+ Reps
-
4
Bicep Curl (EZ Bar)3 Sets
15+ Reps
-
5
Tricep Extension (Dumbbell)3 Sets
15+ Reps
-