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GZCL

by Lachlan Richardson

Program Description

1. T1: Main Movement, 85-100% of Goal Weight, 10-15 total reps, this is a single exercise. 2. T2: Primary Assistance, 65-85% of Goal Weight, 20-30 total reps. One to two different exercises. 3. T3: Secondary Assistance, 65% or less of Goal Weight, 30+ total reps. One to three different exercises. For more back and bicep exercises superset opposing movement with T2/T3. I.E. Barbell rows with decline bench and bicep curls with tricep extensions

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 04, 2025 10:22
  • Last Edited
    Feb 06, 2025 12:37
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Zercher Squat (Barbell)
5
4 reps
50%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
4
5 reps
65%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
4
5 reps
65%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
4
5 reps
65%
3
Leg Curl
3
10 reps
50%
4
Leg Extension
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Decline Bench Press (Barbell)
5
4 reps
65%
3
Dips Between Chairs
3
10 reps
50%
4
Tricep Extension (Dumbbell)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Good Morning
5
4 reps
65%
3
Shrug (Dumbbell)
3
10 reps
50%
4
Face Pull
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Barbell)
5
4 reps
65%
3
Arnold Press
3
10 reps
50%
4
Lateral Raise (Dumbbell)
3
10 reps
50%
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
80%
2
Decline Bench Press (Barbell)
5 Sets
4 Reps
65%
3
Dips Between Chairs
3 Sets
10 Reps
50%
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
50%
Day 3
1
Deadlift (Barbell)
5 Sets
2 Reps
80%
2
Good Morning
5 Sets
4 Reps
65%
3
Shrug (Dumbbell)
3 Sets
10 Reps
50%
4
Face Pull
3 Sets
10 Reps
50%
Day 4
1
Overhead Press (Barbell)
5 Sets
2 Reps
80%
2
Incline Bench Press (Barbell)
5 Sets
4 Reps
65%
3
Arnold Press
3 Sets
10 Reps
50%
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
50%
Day 1
1
Squat (Barbell)
5 Sets
2 Reps
80%
2
Zercher Squat (Barbell)
5 Sets
4 Reps
50%
3
Leg Curl
3 Sets
10 Reps
50%
4
Leg Extension
3 Sets
10 Reps
50%