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Pure AesthetiX: Upper Lower Powerbuilding Program (GZCLP)
by Ezra Kim
Program Description
Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 01, 2024 09:37
Last Edited
Jun 06, 2024 05:40
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Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
12-15 Reps
4
Glute-Ham Raise
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Row (Cable)
2 Sets
12-15 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
12-15 Reps
4
Goblet Squat
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps