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SAGZCL

by Byrone Kieth L.
1 athletes joined

Program Description

This program's purpose is to help you train specific muscle groups ( mainly core, triceps and biceps) for people to fill in the missing 1 day in their gzcl ( for a total of 5 days). One of its main goals is core stability and accessory workouts.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 08:46
  • Last Edited
    Sep 27, 2024 09:13
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BlogBannerPC
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
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
2
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
3
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-9
5
Hanging Knee Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reaching Situp
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
8
Wood Chop
1
1
1
20 secs
20 secs
20 secs
RPE 6-7
RPE 7.5-8
RPE 8-8.5
9
Side Crunch (Cable)
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
2
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-6.5
@7-7.5
@8-9
5
Hanging Knee Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Reaching Situp
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Lying Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
8
Wood Chop
1 Set
1 Set
1 Set
20 secs
20 secs
20 secs
@6-7
@7.5-8
@8-8.5
9
Side Crunch (Cable)
3 Sets
15 Reps
@7