**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!

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

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