GZCL Blacknoir Full Body | Workout Programs | Boostcamp App |

GZCL Blacknoir Full Body

by Naruto

61 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

Jul 15, 2024 01:07

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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