Program Description
Program design: Heavy squat days: Perform the prescribed sets at the percentage of your E1RM. Start the program off more conservatively and you can increase after the first 4 week block if need. While there are some heavier sets of bench press and OHP these are not the primary strength focus of this program, so the rep scheme never dips below ~5 (with most of the work staying well above this). Feel free to add in single to enhance the focus of these lifts. Accessory movements: Last 3 exercises of the day (can be made into a giant set if time is limiting). The rep scheme is a variation based on GZCL T3 exercises. The first set is a working up to a 15RM, each set after that will be the same weight for an AMRAP. If you are lazier like me and prefer not spending the time every workout to find a 15RM you can progress the weight once you are able to hit 15 reps on the second set.
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedJan 30, 2026 10:38
- Last EditedFeb 02, 2026 12:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
11.5%
Glutes
9.8%
Quadriceps
9%
Upper Back
8.6%
Hamstrings
7%
Middle Delts
6.8%
Chest
6%
Lats
6%
Biceps
4.8%
Abs
4.7%
Olympic
4%
Lower Back
3.2%
Rear Delts
2.4%
Adductors
2.3%
Forearms
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Overhead Press (Dumbbell)
3
15 reps
-
4
Single Arm Row (Cable)
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Power Clean
5
2 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chin-Up (Weighted)
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Tricep Extension (Barbell)
3
15 reps
-
6
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bench Press (Wide Grip)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
15 reps
-
6
Leg Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
10 reps
-
2
Seated Overhead Press (Barbell)
4
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8 reps
-
2
Seated Overhead Press (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
5 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
10 reps
-
2
Seated Overhead Press (Barbell)
4
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
10 reps
-
2
Seated Overhead Press (Barbell)
4
10 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8 reps
-
2
Seated Overhead Press (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
5 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Incline Bench Press (Barbell)4 Sets
10 Reps
-
3
Overhead Press (Dumbbell)3 Sets
15 Reps
-
4
Single Arm Row (Cable)3 Sets
15 Reps
-
5
Tricep Extension (Barbell)3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Power Clean5 Sets
2 Reps
-
3
Incline Curl (Dumbbell)3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Chin-Up (Weighted)3 Sets
15 Reps
-
6
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Squat (Paused)4 Sets
5 Reps
-
2
Overhead Press (Barbell)4 Sets
10 Reps
-
3
Dip (Weighted)3 Sets
15 Reps
-
4
Lat Pulldown3 Sets
15 Reps
-
5
Tricep Extension (Barbell)3 Sets
15 Reps
-
6
Hamstring Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Hang Power Clean5 Sets
2 Reps
-
2
Bench Press (Wide Grip)4 Sets
10 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Barbell Row3 Sets
15 Reps
-
6
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Platz Squat4 Sets
10 Reps
-
2
Seated Overhead Press (Barbell)4 Sets
10 Reps
-
3
Incline Curl (Dumbbell)3 Sets
15 Reps
-
4
Pull-Up (Weighted)3 Sets
15 Reps
-
5
Hamstring Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-