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.

GZCL SULLY

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bench wk 4

Sumo Deadlift (Barbell)

Deadlift wk 4

Overhead Press (Barbell)

OHP wk 4

Squat (Barbell)

Squat wk 4

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Deadlift wk 1

Deadlift (Barbell)

Belt Squat

Dead Hang

Squat wk 1

Squat wk 2

Deadlift wk 2

Squat wk 3

Chin-Up (Weighted)

Seated Overhead Press (Dumbbell)

Barbell Row

Bicep Curl (EZ Bar)

Skull Crusher

Rear Delt Fly (Dumbbell)

Bench wk 2

Deadlift wk 3

Inverted Row

Incline Bench Press (Barbell)

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Tricep Kickback

Face Pull

OHP wk 2

Incline Bench Press (Dumbbell)

OHP wk 1

OHP wk 3

Chin-Up (Bodyweight)

Bench wk 1

Overhead Press (Dumbbell)

Bench wk 3