Intermediate–AdvancedFree

GZCL TERMINATOR (4 week cycle)

TheBearPaws· Jan 2024

65athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

Why Terminator? I don't really know, but if i look at this schedule it makes me feel like The Iron Pumpin' Machine. This powerbuilding program is designed for my individual needs with the aims of strengthening the lockout position of my bench press (that needs a good focus on my triceps and also i added a good amount of bicep work just for the sake of ARM GAINZ) and to make my guads stronger and bigger. I mainly used the 4 week cycle GZCL scheme and my earlier experiences to put this together. If you want to learn more about this method just read the OG blog post of the man himself, the only and one Burrito King, Cody Lefever: https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html?m=1 For T1 and T2 exercises i use the most basic scheme you can find in the post. For T3s i mostly use Dinamic Duble Progression and simple Duble Progression. You will find golden informations about these methods in this video made by Bald Omni-Man: https://youtu.be/pwXDP1PfvIM?si=PKAXvWbPC6b1VG2- (I also recommend to watch the other part of it, it's really one of the best essence of the principles you can find out there to coach yourself). It can be hard to maintain some T3s in the workouts of the last week (especially the "primary" ones like the leg extension after the heavy T1 squat and T2 deadlift or the lunge on the other day) so you can take these out as you feel. For example on lower body days i found some difficulties with them but on the upper ones i did them with "ease". You will experince it yourself. Also you can make changes to fill your needs with it. You can add some long-length partials too, i often do them on isolation movements on the last sets when it's hard to progress with a full rep. I hope you will have fun and become The Great Iron Pumper with this solid one.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

11.2%

Triceps

10.7%

Biceps

9.8%

Upper Back

9.3%

Chest

8.1%

Hamstrings

7.7%

Glutes

7.3%

Abs

7.1%

Front Delts

6.4%

Lats

5.9%

Middle Delts

4.6%

Lower Back

3.5%

Rear Delts

3.4%

Forearms

Adductors

2.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	4 reps	85%
2	Overhead Press (Barbell)	3	10 reps	65%
3	Pull-Up (Weighted)	3	8–10 reps	@10
4	Bicep Curl (EZ Bar)	4	6–8 reps	@10
5	Dip (Weighted)	3	12–15 reps	@10
6	Tricep Pushdown (Cable)	3	12–20 reps	@10
7	Face Pull	3	12–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	4 reps	85%
2	Deadlift (Deficit)	3	10 reps	65%
3	Pendlay Row	3	8–12 reps	@10
4	Leg Extension	3	15–20 reps	@10
5	Behind The Back Curls (cable)	3	12–20 reps	@10
6	Ab Wheel	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	4 reps	85%
2	Bench Press (Close Grip)	3	10 reps	65%
3	Chin-Up (Weighted)	3	8–12 reps	@10
4	Bicep Curl (Dumbbell)	4	6–8 reps	@10
5	Overhead Tricep Extension (Cable)	3	12–15 reps	@10
6	Lateral Raise (Dumbbell)	3	15–25 reps	@10
7	Rear Delt Fly (Dumbbell)	3	15–25 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	4 reps	85%
2	High Bar Squat (Barbell)	3	10 reps	65%
3	T-Bar Row	3	8–12 reps	@10
4	Walking Lunge	3	AMRAP	@10
5	Preacher Curl (Dumbbell)	3	12–20 reps	@10
6	Suitcase Deadlift	3	AMRAP	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, GZCL TERMINATOR (4 week cycle) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

GZCL TERMINATOR (4 week cycle) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

GZCL TERMINATOR (4 week cycle) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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