5/3/1+GCZL hybrid plus optional bro pump day

**5/3/1+GCZL Hybrid Plus Optional Bro Pump Day** is a comprehensive 7-week powerbuilding program designed to enhance strength and muscle hypertrophy. With 35 workouts scheduled over the duration, this program combines the time-tested 5/3/1 method with the GCZL approach, ensuring balanced development across all major muscle groups. Each session lasts approximately 60 minutes, featuring a mix of compound lifts and accessory work, including an optional "bro pump" day for those looking to add an extra layer of volume. Perfect for novice to intermediate lifters, this program will elevate your training and help you achieve your fitness goals with confidence.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Bench-Upper

Squat (Barbell)

Romanian deadlift Machine

Standing Calf Raise

Lying Leg Curl

Decline Crunch (Weighted)

Squat-Lower

Military Press (Barbell)

Incline Chest Press (Machine)

Lat Pulldown

Single Arm Overhead Tricep Extension

Spider Curl

OHP-Upper

Deadlift (Barbell)

Leg Press

Seated Calf Raise

Seated Hamstring Curl

Seated Cable Crunch

Deadlift-Lower

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Preacher Curl Machine

Tricep Extension (Machine)

Shrug (Trap Bar)

Bro Day-Shoulders, Back, Arms

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