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GZCL SULLY

by Mitch S.
7 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
    Sep 04, 2025 03:26

Summary

**GZCL SULLY** is a focused 4-week strength training program designed for serious lifters looking to build muscle and power in a garage gym setting. With four training days each week, you'll tackle key compound lifts including the bench press, deadlift, overhead press, and squat, all while progressively increasing intensity. Each session is structured to maximize strength gains and muscle engagement, ensuring you push your limits and achieve your fitness goals. Get ready to transform your lifts and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Glutes
11.8%
Upper Back
10.4%
Triceps
10.1%
Hamstrings
8.2%
Lats
8%
Front Delts
7.6%
Chest
5.9%
Middle Delts
5.9%
Biceps
4.3%
Adductors
2.8%
Abs
2.7%
Forearms
2.7%
Rear Delts
2.7%
Lower Back
2.2%
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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