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GZCLP-JK

by John Koeune
9 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
    Aug 08, 2025 07:50

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Chest
11.3%
Front Delts
10.1%
Upper Back
9.3%
Biceps
9.2%
Abs
7.7%
Lats
7.6%
Quadriceps
7.2%
Middle Delts
6.4%
Glutes
5.6%
Hamstrings
4%
Rear Delts
2.4%
Forearms
1.9%
Lower Back
1.6%
Adductors
1.6%
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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
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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
-