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GZCL Blacknoir Full Body

by Naruto
118 athletes joined

Program Description

Full body variant of GZCL Blacknoir program from reddit.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 06:33
  • Last Edited
    Jun 22, 2025 05:56

Summary

Unleash your strength with the GZCL Blacknoir Full Body program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a blend of compound and isolation exercises, focusing on key movements like the bench press, deadlift, and squat. Each session is crafted to maximize muscle growth and enhance overall strength, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9