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BoostcampPNG

Pure AesthetiX: Upper Lower Powerbuilding Program (GZCLP)

by Ezra Kim
39 athletes joined

Program Description

Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest Set and Rep Scheme, Progression and Failure Protocol are all according to the GZCLP Method. T3 are set as 2 sets to save time but can be ran as 3 sets as GZCLP intended.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 01, 2024 09:37
  • Last Edited
    Feb 04, 2025 03:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Overhead Press (Barbell)
5
3 reps
65%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Incline Chest Fly (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Leg Extension
3
-
-
5
Incline Curl (Dumbbell)
3
-
-
6
Face Pull
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Tricep Extension (Cable)
3
-
-
6
Lateral Raise (Cable)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
65%
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lying Leg Curl
3
-
-
5
Preacher Curl (Dumbbell)
3
-
-
6
Reverse Pec Deck
2
-
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
-
5
Incline Chest Fly (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
-
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
-
-
5
Incline Curl (Dumbbell)
3 Sets
-
-
6
Face Pull
2 Sets
-
-
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
65%
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
-
6
Lateral Raise (Cable)
2 Sets
-
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
65%
2
Leg Press
3 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
-
-
5
Preacher Curl (Dumbbell)
3 Sets
-
-
6
Reverse Pec Deck
2 Sets
-
-