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GZCL SULLY

by Mitch S.
3 athletes joined

Program Description

To create a workout within the framework of GZCL. The 5th week will be a de-load. Belt squats will use a barbell and squat rack as explained in The Strength Classroom’s youtube channel.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2024 09:21
  • Last Edited
    May 07, 2024 10:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Belt Squat
3
15 reps
RPE 8
4
Dead Hang
3
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Belt Squat
3
12 reps
RPE 8
4
Dead Hang
3
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Belt Squat
3
10 reps
RPE 8
4
Dead Hang
3
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Skull Crusher
2
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Chin-Up (Weighted)
3
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Barbell Row
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
6
Skull Crusher
2
AMRAP
RPE 10
7
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Chin-Up (Weighted)
3
AMRAP
RPE 9
3
Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Barbell Row
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
6
Skull Crusher
2
AMRAP
RPE 10
7
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Bench Press (Barbell)
1
AMRAP
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
90%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
85%
2
Inverted Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Kickback
2
AMRAP
RPE 10
7
Face Pull
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Inverted Row
3
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Kickback
2
AMRAP
RPE 10
7
Face Pull
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Inverted Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Kickback
2
AMRAP
RPE 10
7
Face Pull
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Overhead Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Belt Squat
3 Sets
15 Reps
@8
4
Dead Hang
3 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
85%
2
Inverted Row
3 Sets
AMRAP
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@10
6
Tricep Kickback
2 Sets
AMRAP
@10
7
Face Pull
2 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
@9
4
Barbell Row
3 Sets
15 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
7
Skull Crusher
2 Sets
AMRAP
@10
8
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@10