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GZCL PYRAMID POWER

by Dugald S.
7 athletes joined

Program Description

The aim of this intermediate program is TEST the guidelines laid down in Cody Lefever's GZCL Method as explained on his blog at https://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html and in his e-book available from Amazon for a buck. Unlike Jacked & Tan 2.0, the T1 movements always use reps at or in excess of 85% as opposed to varying rep ranges and intensity. The idea is to use heavy iron in T1 every session - no of sets of 10 at 60 - 70% for weeks on end... make that your next program. Warm up sets should be added for the T1 movements. T2 and T3 exercises should be changed for other suitable exercises as you progress - follow Cody's suggestions on his blog or in his book - becase, as he says, GZCL is a method not a program. Use a Training Max (90-95ish percent of your 1RM) and reset it every five weeks, when you test your 1 RM or 3 RM or 5 RM and use an online RM calculator to work out where to go next. Disclosure: I am just a lifter, not a coach and in no way affiliated with Cody. All the good ideas are his, all the misinterpretations of his work, mine. Good luck!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 09, 2024 09:02
  • Last Edited
    Dec 03, 2024 08:59
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
85%
87.5%
90%
2
Deadlift (Deficit)
7
5 reps
80%
3
Bent Over Row (Barbell)
3
15 reps
RPE 6-7
4
Leg Extension
3
15 reps
RPE 6-7
5
Leg Curl
3
15 reps
RPE 6-7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 6-7
7
Pull-Up (Bodyweight)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
87.5%
90%
92.5%
2
Deadlift (Deficit)
7
3 reps
82.5%
3
Bent Over Row (Barbell)
3
15 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 7-8
5
Leg Curl
3
15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 7-8
7
Pull-Up (Bodyweight)
3
6-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Deadlift (Deficit)
5
3 reps
85%
3
Bent Over Row (Barbell)
4
15 reps
RPE 7-8
4
Leg Extension
4
15 reps
RPE 7-8
5
Leg Curl
4
15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 7-8
7
Pull-Up (Bodyweight)
4
6-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
92.5%
95%
97.5%
2
Deadlift (Deficit)
10
3 reps
87.5%
3
Bent Over Row (Barbell)
4
15 reps
RPE 8-9
4
Leg Extension
4
15 reps
RPE 8-9
5
Leg Curl
4
15 reps
RPE 8-9
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 8-9
7
Pull-Up (Bodyweight)
5
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bent Over Row (Barbell)
5
15 reps
RPE 8-9
3
Leg Extension
5
15 reps
RPE 8-9
4
Leg Curl
5
15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
5
15 reps
RPE 8-9
6
Pull-Up (Bodyweight)
6
7-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
85%
87.5%
90%
2
Incline Bench Press (Barbell)
7
5 reps
80%
3
Bench Press (Close Grip)
3
15 reps
RPE 6-7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
5
Pec Deck (Machine)
3
15 reps
RPE 6-7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-7
7
Dip (Bodyweight)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
87.5%
90%
92.5%
2
Incline Bench Press (Barbell)
7
3 reps
82.5%
3
Bench Press (Close Grip)
3
15 reps
RPE 7-8
4
Bench Press (Close Grip)
3
15 reps
RPE 7-8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 7-8
6
Pec Deck (Machine)
3
15 reps
RPE 7-8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
8
Dip (Bodyweight)
3
6-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
4
15 reps
RPE 7-8
4
Bench Press (Close Grip)
4
15 reps
RPE 7-8
5
Rear Delt Fly (Cable)
4
15 reps
RPE 7-8
6
Pec Deck (Machine)
4
15 reps
RPE 7-8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 7-8
8
Dip (Bodyweight)
4
6-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
92.5%
95%
97.5%
2
Incline Bench Press (Barbell)
10
3 reps
87.5%
3
Bench Press (Close Grip)
4
15 reps
RPE 8-9
4
Bench Press (Close Grip)
4
15 reps
RPE 8-9
5
Rear Delt Fly (Cable)
4
15 reps
RPE 8-9
6
Pec Deck (Machine)
4
15 reps
RPE 8-9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8-9
8
Dip (Bodyweight)
5
7-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bench Press (Close Grip)
5
15 reps
RPE 8-9
3
Bench Press (Close Grip)
5
15 reps
RPE 8-9
4
Rear Delt Fly (Cable)
5
15 reps
RPE 8-9
5
Pec Deck (Machine)
5
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
5
15 reps
RPE 8-9
7
Dip (Bodyweight)
6
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
3 reps
2 reps
1 reps
85%
87.5%
90%
2
Squat (Barbell)
7
5 reps
80%
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 6-7
4
Leg Extension
3
15 reps
RPE 6-7
5
Leg Curl
3
15 reps
RPE 6-7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 6-7
7
Pull-Up (Bodyweight)
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
3 reps
2 reps
1 reps
87.5%
90%
92.5%
2
Squat (Barbell)
7
3 reps
82.5%
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 7-8
5
Leg Curl
3
15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 7-8
7
Pull-Up (Bodyweight)
3
6-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Squat (Barbell)
5
3 reps
85%
3
Romanian Deadlift (Barbell)
4
15 reps
RPE 7-8
4
Leg Extension
4
15 reps
RPE 7-8
5
Leg Curl
4
15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 7-8
7
Pull-Up (Bodyweight)
4
6-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
3 reps
2 reps
1 reps
92.5%
95%
97.5%
2
Squat (Barbell)
10
3 reps
87.5%
3
Romanian Deadlift (Barbell)
4
15 reps
RPE 8-9
4
Leg Extension
4
15 reps
RPE 8-9
5
Leg Curl
4
15 reps
RPE 8-9
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 8-9
7
Pull-Up (Bodyweight)
5
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
5
15 reps
RPE 8-9
3
Leg Extension
5
15 reps
RPE 8-9
4
Leg Curl
5
15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
5
15 reps
RPE 8-9
6
Pull-Up (Bodyweight)
6
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
85%
87.5%
90%
2
Incline Bench Press (Barbell)
7
5 reps
80%
3
Bench Press (Dumbbell)
3
15 reps
RPE 6-7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
5
Pec Deck (Machine)
3
15 reps
RPE 6-7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-7
7
Dip (Bodyweight)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
87.5%
90%
92.5%
2
Incline Bench Press (Barbell)
7
3 reps
82.5%
3
Bench Press (Dumbbell)
3
15 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7-8
5
Pec Deck (Machine)
3
15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
7
Dip (Bodyweight)
3
6-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Bench Press (Dumbbell)
4
15 reps
RPE 7-8
4
Rear Delt Fly (Cable)
4
15 reps
RPE 7-8
5
Pec Deck (Machine)
4
15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 7-8
7
Dip (Bodyweight)
4
6-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
3 reps
2 reps
1 reps
92.5%
95%
97.5%
2
Incline Bench Press (Barbell)
10
3 reps
87.5%
3
Bench Press (Dumbbell)
4
15 reps
RPE 8-9
4
Rear Delt Fly (Cable)
4
15 reps
RPE 8-9
5
Pec Deck (Machine)
4
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8-9
7
Dip (Bodyweight)
5
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Bench Press (Dumbbell)
5
15 reps
RPE 8-9
3
Rear Delt Fly (Cable)
5
15 reps
RPE 8-9
4
Pec Deck (Machine)
5
15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 8-9
6
Dip (Bodyweight)
6
7-12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
3 Reps
2 Reps
1 Reps
85%
87.5%
90%
2
Deadlift (Deficit)
7 Sets
5 Reps
80%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@6-7
4
Leg Extension
3 Sets
15 Reps
@6-7
5
Leg Curl
3 Sets
15 Reps
@6-7
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@6-7
7
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
3 Reps
2 Reps
1 Reps
85%
87.5%
90%
2
Incline Bench Press (Barbell)
7 Sets
5 Reps
80%
3
Bench Press (Close Grip)
3 Sets
15 Reps
@6-7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@6-7
5
Pec Deck (Machine)
3 Sets
15 Reps
@6-7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6-7
7
Dip (Bodyweight)
3 Sets
5-10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Sets
3 Reps
2 Reps
1 Reps
85%
87.5%
90%
2
Squat (Barbell)
7 Sets
5 Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6-7
4
Leg Extension
3 Sets
15 Reps
@6-7
5
Leg Curl
3 Sets
15 Reps
@6-7
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@6-7
7
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
3 Sets
3 Reps
2 Reps
1 Reps
85%
87.5%
90%
2
Incline Bench Press (Barbell)
7 Sets
5 Reps
80%
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@6-7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@6-7
5
Pec Deck (Machine)
3 Sets
15 Reps
@6-7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6-7
7
Dip (Bodyweight)
3 Sets
5-10 Reps
-