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GZCLP vs. Eric Helms

by James D.
3 athletes joined

Program Description

Incorporate abs and calves into GZCLP, while moving to an upper lower split, keeping the progression scheme and deload of GZCLP

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 12, 2024 02:44
  • Last Edited
    Jan 28, 2025 08:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Overhead Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Prayer
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Wood Chop
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
4
Stiff Leg Deadlift
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Overhead Press (Machine)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Chest Fly (Machine)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
7
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
5 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Hip Abductor (Machine)
3 Sets
15 Reps
-
4
Hip Adductor (Machine)
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Chest Supported Row (Machine)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lat Prayer
3 Sets
15 Reps
-
4
Dip (Weighted)
3 Sets
15 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-
7
Wood Chop
3 Sets
10 Reps
-