GZCL chatGPT | Workout Programs | Boostcamp App |

GZCL chatGPT

by Brian M.

41 athletes joined

Program Description

Basic GZCL program with the help of chatGPT for the accessories and %

Program Overview

Level

Beginner, Novice, Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Jan 12, 2024 12:28

Last Edited

Jul 25, 2024 04:50

down_app

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

@7.5

2

Deadlift (Barbell)

3 Sets

8 Reps

@6.5

3

Leg Press (45 Degrees)

4 Sets

10-12 Reps

@6

4

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

@6

5

Leg Curl

3 Sets

12-15 Reps

@6

Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

@7.5

2

Overhead Press (Barbell)

3 Sets

8 Reps

@6.5

3

Dumbbell Row

4 Sets

10-12 Reps

@6

4

Tricep Pushdown (Cable)

3 Sets

12-15 Reps

@6

5

Face Pull

3 Sets

15-20 Reps

@6

Day 3

1

Deadlift (Barbell)

5 Sets

5 Reps

@7.5

2

Squat (Barbell)

3 Sets

8 Reps

@6.5

3

Walking Lunge (Dumbbell)

4 Sets

10-12 Reps

@6

4

Hyperextension

3 Sets

12-15 Reps

@6

5

Standing Calf Raise

3 Sets

15-20 Reps

@6

Day 4

1

Overhead Press (Barbell)

5 Sets

5 Reps

@7.5

2

Bench Press (Barbell)

3 Sets

8 Reps

@6.5

3

Pull-Up (Bodyweight)

4 Sets

AMRAP

@10

4

Hammer Curl

3 Sets

12-15 Reps

@6

5

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

@6