Myorep Mod GZPL/SS inspired for Old Men
GZPL Myorep inspired program to take a wee bit less time. Lighter weights, 1 deadlift day with 5 singles. All 3 days are leg days.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 3 reps |
| Superset | |||
| 2A | Incline Bench Press (Barbell) | 3 | 10 reps |
| 2B | Lat Pulldown | 3 | 15 reps |
| 3 | Incline Bench Press (Dumbbell) | 1 | 15 reps |
| 5 | 3 reps | ||
| 4 | Chest Supported Row (Machine) | 1 | 15 reps |
| 5 | 3 reps | ||
| 5 | Hack Squat | 1 | 15 reps |
| 5 | 3 reps | ||
| 6 | Single Leg Calf Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lateral Raise (Cable) | 3 | 15 reps |
| 1B | Overhead Press (Barbell) | 5 | 3 reps |
| Superset | |||
| 2A | Squat (Barbell) | 3 | 10 reps |
| 2B | Lat Pulldown | 3 | 10 reps |
| 2C | Romanian Deadlift (Barbell) | 3 | 10 reps |
| Superset | |||
| 3A | Leg Extension | 1 | 15 reps |
| 5 | 3 reps | ||
| 3B | Leg Curl | 1 | 15 reps |
| 5 | 3 reps | ||
| 4 | Single Leg Calf Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 1 rep |
| Superset | |||
| 2A | Bicep Curl (Cable) | 1 | 15 reps |
| 5 | 3 reps | ||
| 2B | Tricep Pushdown (Cable) | 1 | 15 reps |
| 5 | 3 reps | ||
| Superset | |||
| 3A | Overhead Tricep Extension (Cable) | 1 | 15 reps |
| 5 | 3 reps | ||
| 3B | Reverse Bicep Curl | 1 | 15 reps |
| 5 | 3 reps | ||
| Superset | |||
| 4A | Reverse Wrist Curl (Barbell) | 1 | 15 reps |
| 5 | 3 reps | ||
| 4B | Wrist Curls | 1 | 15 reps |
| 5 | 3 reps | ||
| Superset | |||
| 5A | Leg Press | 1 | 0 reps |
| 5B | Leg Curl | 1 | 0 reps |
| 5C | Leg Extension | 1 | 0 reps |
| 6 | Single Leg Calf Raise | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Myorep Mod GZPL/SS inspired for Old Men is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Myorep Mod GZPL/SS inspired for Old Men is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Myorep Mod GZPL/SS inspired for Old Men is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
