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GGBB Die Trying

by tray C.

Program Description

GZCL's GGBB principles adapted to a full body daily routine. Run in conjunction with a 10k program.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2024 04:01
  • Last Edited
    May 07, 2024 10:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Front Squat (Barbell)
1
4
6 reps
3 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
6 reps
4 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
8 reps
6 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
10 reps
5 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
-
-
2
Pull-Up (Weighted)
1
4
6 reps
3 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
6 reps
4 reps
-
-
2
Bent Over Row (Barbell)
1
4
6 reps
4 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8 reps
6 reps
-
-
2
Pull-Up (Weighted)
1
4
8 reps
6 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
4
10 reps
5 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
6 reps
3 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
8 reps
4 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
8 reps
6 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
10 reps
7 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
6 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
4
6 reps
3 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8 reps
4 reps
-
-
2
Pull-Up (Weighted)
1
4
8 reps
4 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
6 reps
-
-
2
Bent Over Row (Barbell)
1
4
8 reps
6 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
10 reps
7 reps
-
-
2
Pull-Up (Weighted)
1
4
10 reps
7 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
6 reps
4 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
8 reps
4 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4
10 reps
5 reps
-
-
2
Single Arm Iso Row
4
12+ reps
-
3
Dip (Bodyweight)
4
12+ reps
-
4
Lu Raise
3
15+ reps
-
5
Face Pull
3
15+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
10 reps
7 reps
-
-
2
Arnold Press
4
12+ reps
-
3
Lat Pulldown (Neutral Grip)
4
12+ reps
-
4
Lateral Raise (Dumbbell)
3
15+ reps
-
5
Band Pull Apart
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
4 reps
-
-
2
Pull-Up (Weighted)
1
4
6 reps
4 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
4 reps
-
-
2
Bent Over Row (Barbell)
1
4
8 reps
4 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
10 reps
5 reps
-
-
2
Pull-Up (Weighted)
1
4
10 reps
5 reps
-
-
3
Romanian Deadlift (Dumbbell)
5
10+ reps
-
4
Bicep Curl (EZ Bar)
3
15+ reps
-
5
Tricep Extension (Dumbbell)
3
15+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
10 reps
7 reps
-
-
2
Bent Over Row (Barbell)
1
4
10 reps
7 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5
10+ reps
-
4
Incline Curl (Dumbbell)
3
15+ reps
-
5
Tricep Rope Push Down (Cable)
3
15+ reps
-
Week 1
1 / 4 Weeks
Day 3
1
Trap Bar Deadlift
1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Arnold Press
4 Sets
12+ Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
12+ Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
-
5
Band Pull Apart
3 Sets
15+ Reps
-
Day 5
1
Front Squat (Barbell)
1 Set
4 Sets
6 Reps
4 Reps
-
-
2
Single Arm Iso Row
4 Sets
12+ Reps
-
3
Dip (Bodyweight)
4 Sets
12+ Reps
-
4
Lu Raise
3 Sets
15+ Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 1
1
Front Squat (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Single Arm Iso Row
4 Sets
12+ Reps
-
3
Dip (Bodyweight)
4 Sets
12+ Reps
-
4
Lu Raise
3 Sets
15+ Reps
-
5
Face Pull
3 Sets
15+ Reps
-
Day 2
1
Overhead Press (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Pull-Up (Weighted)
1 Set
4 Sets
6 Reps
3 Reps
-
-
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
15+ Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
4 Sets
6 Reps
3 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10+ Reps
-
4
Incline Curl (Dumbbell)
3 Sets
15+ Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
-
Day 6
1
Overhead Press (Barbell)
1 Set
4 Sets
6 Reps
4 Reps
-
-
2
Pull-Up (Weighted)
1 Set
4 Sets
6 Reps
4 Reps
-
-
3
Romanian Deadlift (Dumbbell)
5 Sets
10+ Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
15+ Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
15+ Reps
-