logo
BoostcampPNG

GZCL Power-building Workout - 4 Week

by Kanwarpal Cheema
1 athletes joined
4.0
(1 rating)

Program Description

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy- to-follow workouts that gradually increase in intensity, making sure that you see progress at end of program.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 07, 2024 04:47
  • Last Edited
    Jul 14, 2025 01:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
BlogBannerPC
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
BlogBannerPC
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
Bench Press (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
3
8 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
5
Chest Fly (Machine)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
5
Chest Fly (Machine)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
87%
92%
97%
2
Bench Press (Close Grip)
3
4 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
5
Chest Fly (Machine)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
2
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
3
Dumbbell Row
3
6-12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-15 reps
RPE 9
6
Alternating Dumbbell Curl
3
8-15 reps
RPE 9
7
Shrug (Barbell)
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
3
Dumbbell Row
3
6-12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-15 reps
RPE 9
6
Alternating Dumbbell Curl
3
8-15 reps
RPE 9
7
Shrug (Barbell)
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
3
Dumbbell Row
3
6-12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-15 reps
RPE 9
6
Alternating Dumbbell Curl
3
8-15 reps
RPE 9
7
Shrug (Barbell)
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
3
Dumbbell Row
3
6-12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-15 reps
RPE 9
6
Alternating Dumbbell Curl
3
8-15 reps
RPE 9
7
Shrug (Barbell)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deficit Deadlift (Barbell)
3
8 reps
65%
3
Leg Press (45 Degrees)
3
6-12 reps
RPE 8.5
4
Leg Curl
3
8-15 reps
RPE 9
5
Leg Extension
3
8-15 reps
RPE 9
6
Standing Calf Raise
4
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Deficit Deadlift (Barbell)
3
6 reps
70%
3
Leg Press (45 Degrees)
3
6-12 reps
RPE 8.5
4
Leg Curl
3
8-15 reps
RPE 9
5
Leg Extension
3
8-15 reps
RPE 9
6
Standing Calf Raise
4
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
87%
92%
97%
2
Deficit Deadlift (Barbell)
3
4 reps
75%
3
Leg Press (45 Degrees)
3
6-12 reps
RPE 8.5
4
Leg Curl
3
8-15 reps
RPE 9
5
Leg Extension
3
8-15 reps
RPE 9
6
Standing Calf Raise
4
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
2
Leg Press (45 Degrees)
3
6-12 reps
RPE 8.5
3
Leg Curl
3
8-15 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Bench Press (Paused)
3
8 reps
65%
3
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
5
Cable Crossover
3
8-15 reps
RPE 9
6
Lat Pulldown
3
8-15 reps
RPE 9
7
Dumbbell Row
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Bench Press (Paused)
3
6 reps
70%
3
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
5
Cable Crossover
3
8-15 reps
RPE 9
6
Lat Pulldown
3
8-15 reps
RPE 9
7
Dumbbell Row
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
4 reps
-
2
Bench Press (Paused)
3
4 reps
75%
3
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
5
Cable Crossover
3
8-15 reps
RPE 9
6
Lat Pulldown
3
8-15 reps
RPE 9
7
Dumbbell Row
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 8.5
4
Cable Crossover
3
8-15 reps
RPE 9
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Dumbbell Row
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
85%
2
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
5A
Hammer Curl (Cable)
3
8-15 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
90%
2
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
5A
Hammer Curl (Cable)
3
8-15 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
87%
92%
97%
2
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
5A
Hammer Curl (Cable)
3
8-15 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
2
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
5A
Hammer Curl (Cable)
3
8-15 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Paused)
3
8 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
4
Hyperextension
3
8-15 reps
RPE 9
5
Seated Calf Raise
4
8-15 reps
RPE 9
6
Face Pull
4
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Front Squat (Paused)
3
6 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
4
Hyperextension
3
8-15 reps
RPE 9
5
Seated Calf Raise
4
8-15 reps
RPE 9
6
Face Pull
4
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
3 reps
2 reps
1 reps
87%
92%
97%
2
Front Squat (Paused)
3
4 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
4
Hyperextension
3
8-15 reps
RPE 9
5
Seated Calf Raise
4
8-15 reps
RPE 9
6
Face Pull
4
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Hyperextension
3
8-15 reps
RPE 9
4
Seated Calf Raise
4
8-15 reps
RPE 9
5
Face Pull
4
8-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Close Grip)
3 Sets
8 Reps
65%
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
8-15 Reps
@8.5
6
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8.5
7
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@8.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
65%
3
Leg Press (45 Degrees)
3 Sets
6-12 Reps
@8.5
4
Leg Curl
3 Sets
8-15 Reps
@9
5
Leg Extension
3 Sets
8-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-15 Reps
@9
Day 5
1
Military Press (Barbell)
3 Sets
5 Reps
85%
2
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@8.5
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@9
4A
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@9
5A
Hammer Curl (Cable)
3 Sets
8-15 Reps
@9
5B
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@9
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Front Squat (Paused)
3 Sets
8 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-12 Reps
@8.5
4
Hyperextension
3 Sets
8-15 Reps
@9
5
Seated Calf Raise
4 Sets
8-15 Reps
@9
6
Face Pull
4 Sets
8-15 Reps
@9
Day 2
1
T-Bar Row
3 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-12 Reps
@8.5
3
Dumbbell Row
3 Sets
6-12 Reps
@8.5
4
Rear Delt Fly (Cable)
3 Sets
8-15 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-15 Reps
@9
6
Alternating Dumbbell Curl
3 Sets
8-15 Reps
@9
7
Shrug (Barbell)
3 Sets
8-15 Reps
@9
Day 4
1
Pendlay Row
3 Sets
8 Reps
-
2
Bench Press (Paused)
3 Sets
8 Reps
65%
3
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@8.5
4
Chest Supported Row (Machine)
3 Sets
6-12 Reps
@8.5
5
Cable Crossover
3 Sets
8-15 Reps
@9
6
Lat Pulldown
3 Sets
8-15 Reps
@9
7
Dumbbell Row
3 Sets
8-15 Reps
@9