Program Description
This four-day training program is built on the proven GZCL framework while specifically modifying exercises to protect a recovering hamstring. The program emphasizes overall strength, hypertrophy, and core stability without stressing vulnerable areas.
Program Overview
- LevelNovice, Beginner
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 10, 2025 01:07
- Last EditedFeb 10, 2025 01:11
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Barbell)3 Sets
3-5 Reps
@8-9
2
Overhead Press (Dumbbell)3 Sets
5-8 Reps
-
3A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
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3B
Hanging Knee Raise3 Sets
12-15 Reps
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4A
Tricep Pushdown (Cable)3 Sets
12-15 Reps
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4B
Plank3 Sets
0.45-1 mins
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Day 2
1
Rack Pull (Barbell)3 Sets
3-5 Reps
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2
Hip Thrust (Barbell)3 Sets
6-8 Reps
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3A
Single Arm Row (Dumbbell)3 Sets
12-15 Reps
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3B
Oblique Crunch3 Sets
15 Reps
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4A
Face Pull3 Sets
15 Reps
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4B
Wood Chop3 Sets
15 Reps
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Day 3
1
Pull-Up (Bodyweight)3 Sets
3-5 Reps
-
2
Pendlay Row3 Sets
5-8 Reps
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3A
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
-
3B
Tricep Extension (Dumbbell)3 Sets
12-15 Reps
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4
Seated Row (Cable)3 Sets
12-15 Reps
-
5
Hanging Leg Raise3 Sets
12-15 Reps
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Day 4
1
Rack Pull (Barbell)3 Sets
3-5 Reps
-
2
Leg Press3 Sets
6-8 Reps
-
3A
Glute Bridge (Bodyweight)3 Sets
12-15 Reps
-
3B
Cable Crunch3 Sets
12-15 Reps
-
4
Pull Through (Cable)3 Sets
12-15 Reps
-
5
Side Plank3 Sets
0.5 mins
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