Program Description
Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest Set and Rep Scheme, Progression and Failure Protocol are all according to the GZCLP Method. T3 are set as 2 sets to save time but can be ran as 3 sets as GZCLP intended.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 01, 2024 09:37
- Last EditedJun 24, 2025 08:17
Summary
Unlock your strength and sculpt your physique with the Pure AesthetiX Upper Lower Powerbuilding Program (GZCLP). Over the course of 12 weeks, this four-day-a-week program combines compound lifts and accessory work to build muscle and enhance your overall power. Each session is designed to challenge your limits while focusing on key movements like the squat, bench press, and overhead press, ensuring balanced development across all major muscle groups. Get ready to transform your training and achieve the aesthetic results you’ve been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
65%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
65%
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)5 Sets
3 Reps
65%
2
Incline Bench Press (Barbell)3 Sets
10 Reps
-
3
Seated Row (Cable)3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)3 Sets
-
5
Incline Chest Fly (Dumbbell)3 Sets
-
6
Lateral Raise (Dumbbell)2 Sets
-
-
Day 2
1
Squat (Barbell)5 Sets
3 Reps
65%
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Wide Grip Lat Pulldown3 Sets
10 Reps
-
4
Leg Extension3 Sets
-
-
5
Incline Curl (Dumbbell)3 Sets
-
-
6
Face Pull2 Sets
-
-
Day 3
1
Bench Press (Barbell)5 Sets
3 Reps
65%
2
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
-
3
Barbell Row3 Sets
10 Reps
-
4
Dip (Bodyweight)3 Sets
-
5
Tricep Extension (Cable)3 Sets
-
-
6
Lateral Raise (Cable)2 Sets
-
-
Day 4
1
Deadlift (Barbell)5 Sets
3 Reps
65%
2
Leg Press3 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)3 Sets
10 Reps
-
4
Lying Leg Curl3 Sets
-
-
5
Preacher Curl (Dumbbell)3 Sets
-
-
6
Reverse Pec Deck2 Sets
-
-