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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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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
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
90%
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Belt Squat
3 Sets
12 Reps
@8
4
Dead Hang
3 Sets
1 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
3 Reps
90%
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Chin-Up (Weighted)
3 Sets
AMRAP
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@9
4
Barbell Row
3 Sets
12 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
6
Skull Crusher
2 Sets
AMRAP
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
3 Reps
90%
2
Inverted Row
3 Sets
AMRAP
@9
3
Incline Bench Press (Barbell)
3 Sets
12 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 1
1
Squat (Barbell)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
2
Deadlift (Barbell)
3 Sets
4 Reps
@8
3
Belt Squat
3 Sets
10 Reps
@8
4
Dead Hang
3 Sets
1 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
2
Front Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Overhead Press (Barbell)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
2
Inverted Row
3 Sets
AMRAP
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 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)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
2
Chin-Up (Weighted)
3 Sets
AMRAP
@9
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
4
Barbell Row
3 Sets
10 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
6
Skull Crusher
2 Sets
AMRAP
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
2 Reps
90%
95%
2
Bench Press (Barbell)
1 Set
AMRAP
100%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
2 Reps
90%
95%
2
Overhead Press (Barbell)
1 Set
1 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Reps
2 Reps
90%
95%
2
Squat (Barbell)
1 Set
1 Reps
@10