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GZCLP-JK

by John Koeune
8 athletes joined

Program Description

Modified GZCLP to save my legs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 08, 2024 03:38
  • Last Edited
    Jun 18, 2025 09:41

Summary

Unleash your strength with the GZCLP-JK program, a focused 4-week training plan designed for serious lifters. Comprising four sessions per week, this program emphasizes compound lifts like the Deadlift and Bench Press, ensuring you build a solid foundation while targeting all major muscle groups. With a blend of barbells, cables, and dumbbells, you’ll enhance your power and muscle definition. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Lying Rear Lateral Raise
3
15 reps
-
4
V-Up
3
30 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Lying Rear Lateral Raise
3
15 reps
-
4
V-Up
3
30 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Lying Rear Lateral Raise
3
15 reps
-
4
V-Up
3
30 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Lying Rear Lateral Raise
3
15 reps
-
4
V-Up
3
30 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Cable)
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Seated Dumbbell Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Cable)
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Seated Dumbbell Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Cable)
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Seated Dumbbell Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Cable)
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Seated Dumbbell Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
5
3 reps
-
3
Seated Row (Machine)
3
15 reps
-
4
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
5
3 reps
-
3
Seated Row (Machine)
3
15 reps
-
4
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
5
3 reps
-
3
Seated Row (Machine)
3
15 reps
-
4
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
5
3 reps
-
3
Seated Row (Machine)
3
15 reps
-
4
Hammer Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
4
Bent Leg Raise
3
25 reps
-
5
Skull Crusher
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
4
Bent Leg Raise
3
25 reps
-
5
Skull Crusher
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
4
Bent Leg Raise
3
25 reps
-
5
Skull Crusher
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
4
Bent Leg Raise
3
25 reps
-
5
Skull Crusher
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Lying Rear Lateral Raise
3 Sets
15 Reps
-
4
V-Up
3 Sets
30 Reps
-
5
Chest Fly (Cable)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
5
Seated Dumbbell Curl
3 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
-
2
Squat (Barbell)
5 Sets
3 Reps
-
3
Seated Row (Machine)
3 Sets
15 Reps
-
4
Hammer Curl
3 Sets
15 Reps
-
Day 4
1
Barbell Row
5 Sets
3 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Bent Leg Raise
3 Sets
25 Reps
-
5
Skull Crusher
3 Sets
15 Reps
-