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BoostcampPNG

Pure AesthetiX: Upper Lower Powerbuilding Program (GZCLP)

by Ezra Kim
14 athletes joined

Program Description

Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 01, 2024 09:37
  • Last Edited
    Sep 03, 2024 08:20
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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
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
4
Seated Row (Cable)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Leg Press
3 Sets
10 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Hanging Leg Raise
2 Sets
8-12 Reps
5
Lateral Raise (Cable)
2 Sets
8-12 Reps