Program Description
**GZCL Upper/Lower Split for Cut** Embark on a transformative 12-week journey with the GZCL Upper/Lower Split designed specifically for cutting. This program features 48 training sessions that strategically blend strength and hypertrophy to help you shed excess body fat while maintaining muscle mass. Each workout targets major muscle groups through compound and isolation movements, ensuring balanced development and optimal fat loss. Get ready to push your limits and achieve your physique goals with a focused and effective training regimen!
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 09, 2026 01:15
- Last EditedJan 09, 2026 01:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Hamstrings
13%
Glutes
11.4%
Front Delts
11.4%
Triceps
10.5%
Abs
9.1%
Chest
6.1%
Middle Delts
6.1%
Upper Back
5%
Lats
3.3%
Lower Back
3%
Biceps
2.5%
Adductors
2.2%
Rear Delts
1.7%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Barbell Row
3
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Face Pull
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
3 Reps
-
2
Front Squat (Barbell)3 Sets
10 Reps
-
3
Leg Curl3 Sets
15 Reps
-
4
Lunge (Dumbbell)3 Sets
15 Reps
-
5
Ab Wheel3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)5 Sets
3 Reps
-
2
Overhead Press (Barbell)3 Sets
10 Reps
-
3
Barbell Row3 Sets
15 Reps
-
4
Dip (Bodyweight)3 Sets
15 Reps
-
5
Lateral Raise (Cable)3 Sets
15 Reps
-
Day 3
1
Trap Bar Deadlift5 Sets
3 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Leg Extension3 Sets
15 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
15 Reps
-
5
Ab Wheel3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)5 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)3 Sets
15 Reps
-
4
Lat Pulldown3 Sets
15 Reps
-
5
Face Pull3 Sets
15 Reps
-