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GZCLP Mod1-Self

by Neel B.
1 athletes joined

Program Description

Test program to see if this method works on other exercises

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 26, 2024 03:44
  • Last Edited
    Jun 18, 2025 12:13

Summary

Unlock your strength potential with the GZCLP Mod1-Self program! Over the next 8 weeks, you'll engage in a focused 4-day routine designed to build muscle and enhance overall fitness. This program combines compound movements like the Romanian Deadlift and Bulgarian Split Squat with accessory exercises, ensuring a balanced approach to training. Perfect for those ready to challenge themselves and see real progress in their strength journey. Grab your gear and get ready to transform your workouts!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.7%
Glutes
14.7%
Triceps
12.7%
Lower Back
12.3%
Quadriceps
9.5%
Middle Delts
7.9%
Front Delts
7.9%
Lats
5.3%
Chest
4.8%
Upper Back
4.8%
Abs
3.2%
Biceps
2.4%
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hyperextension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Meadow Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Hyperextension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
3 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Hyperextension
3 Sets
12-15 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
5 Sets
3 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Hyperextension
3 Sets
12-15 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
Meadow Row
3 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)
5 Sets
3 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-