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GZCL Blacknoir Full Body

by Naruto
101 athletes joined

Program Description

Full body variant of GZCL Blacknoir program from reddit.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 06:33
  • Last Edited
    Feb 17, 2025 07:56
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
T-Bar Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 9
RPE 9
2
Deadlift (Barbell)
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Single Leg Hip Thrust
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
T-Bar Row
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9