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GZCL adjusted

by Alec V.
2 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
    Sep 09, 2024 04:08
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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