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GZCL General Gainz

by Solomon Sands
475 athletes joined
4.0
(1 rating)

Program Description

GZCL General Gainz Template. Based on the gzcl post by Cody Lefever Intro: https://www.reddit.com/r/gzcl/s/HoHUYrNzbG Expanded: https://swoleateveryheight.blogspot.com/2019/10/200-days.html?m=1

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 27, 2023 05:29
  • Last Edited
    Jun 21, 2025 04:14

Summary

Unlock your strength potential with the GZCL General Gainz program, an 8-week journey designed for dedicated lifters. Train four days a week with a focus on progressive overload through compound lifts like the Deadlift and Overhead Press, complemented by accessory work to enhance muscle growth. This program balances intensity and volume, ensuring you push your limits while allowing for recovery. Equip yourself with a full gym and get ready to transform your physique and strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 7-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
RPE 7-9
2
Squat (Barbell)
3
1 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
3
4 reps
RPE 7-9
5
Leg Curl
2
1
15+ reps
15+ reps
RPE 8
RPE 9
6
Leg Extension
2
1
15+ reps
15+ reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
3
1 reps
RPE 7-9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 7-9
4
Incline Bench Press (Barbell)
3
4 reps
RPE 7-9
5
Seated Row (Cable)
3
AMRAP
RPE 9
6
Lat Pulldown
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 7-9
2
Deadlift (Barbell)
3
1 reps
RPE 7-9
3
Front Squat (Barbell)
1
6-10 reps
RPE 7-9
4
Front Squat (Barbell)
3
4 reps
RPE 7-9
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Good Morning
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-6 reps
RPE 7-9
2
Overhead Press (Barbell)
3
1 reps
RPE 7-9
3
Chin-Up (Weighted)
1
6-10 reps
RPE 7-9
4
Chin-Up (Weighted)
3
4 reps
RPE 7-9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 8
6
Skull Crusher
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Overhead Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
1 Reps
@7-9
3
Chin-Up (Weighted)
1 Set
6-10 Reps
@7-9
4
Chin-Up (Weighted)
3 Sets
4 Reps
@7-9
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@8
6
Skull Crusher
3 Sets
AMRAP
@8
Day 3
1
Deadlift (Barbell)
1 Set
3-6 Reps
@7-9
2
Deadlift (Barbell)
3 Sets
1 Reps
@7-9
3
Front Squat (Barbell)
1 Set
6-10 Reps
@7-9
4
Front Squat (Barbell)
3 Sets
4 Reps
@7-9
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Good Morning
3 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
3-6 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
1 Reps
@7-9
3
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@7-9
4
Incline Bench Press (Barbell)
3 Sets
4 Reps
@7-9
5
Seated Row (Cable)
3 Sets
AMRAP
@9
6
Lat Pulldown
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
3-6 Reps
@7-9
2
Squat (Barbell)
3 Sets
1 Reps
@7-9
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7-9
5
Leg Curl
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9