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GZCL adjusted

by Alec V.
4 athletes joined

Program Description

Strength training program loosely based on GZCL with some specific accessories. Novice - Intermediate

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 14, 2024 06:29
  • Last Edited
    Jun 29, 2025 08:14

Summary

Unlock your strength potential with the GZCL Adjusted program, a 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of compound and accessory movements, including barbell squats, bench presses, and deadlifts, all tailored to enhance your power and hypertrophy. This program emphasizes progressive overload and technique refinement, ensuring you build muscle and strength effectively. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Hamstrings
12.2%
Triceps
12%
Front Delts
10.5%
Glutes
10.3%
Chest
9.6%
Middle Delts
9.6%
Upper Back
5.2%
Lats
4.2%
Abs
3.7%
Adductors
2.8%
Lower Back
2.8%
Biceps
1%
Abductors
0.5%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Deficit)
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Cable)
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
@6
3
Chest Press (Machine)
3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@6
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Deficit)
3 Sets
10 Reps
@6
3
Barbell Row
3 Sets
10 Reps
@6
4
Seated Row (Cable)
3 Sets
10 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
@6
3
Lying Leg Curl
3 Sets
10 Reps
@6
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@6