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GZCL Sully 3 day

by Mitch S.
5 athletes joined

Program Description

Strength and hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 16, 2024 09:35
  • Last Edited
    Jun 18, 2025 10:42

Summary

Unlock your strength potential with the GZCL Sully 3 Day program, designed for those ready to commit to a focused four-week journey. This three-day-a-week regimen emphasizes compound lifts like barbell squats and chin-ups, ensuring you build a solid foundation while targeting major muscle groups. Perfect for garage gym enthusiasts, this program combines effective strength training with a variety of exercises to keep you engaged and progressing. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Quadriceps
10.7%
Glutes
10.1%
Hamstrings
8.3%
Chest
8.2%
Biceps
7.9%
Front Delts
7.8%
Upper Back
7.6%
Lats
6.5%
Middle Delts
6.5%
Abs
6.1%
Adductors
3.2%
Lower Back
2.3%
Rear Delts
1.9%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Ring Chin Up
3
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Good Morning
3
10 reps
RPE 8
5
Bicep Curl (Cable)
2
RPE 10
6
Tricep Pushdown (Cable)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Face Pull
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Ring Chin Up
3
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 9
4
Good Morning
3
8 reps
RPE 8
5
Bicep Curl (Cable)
2
RPE 10
6
Tricep Pushdown (Cable)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Face Pull
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Ring Chin Up
3
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Good Morning
3
6 reps
RPE 8
5
Bicep Curl (Cable)
2
RPE 10
6
Tricep Pushdown (Cable)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Face Pull
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Barbell Row
3
12 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4
Dip (Bodyweight)
2
RPE 10
5
Bicep Curl (EZ Bar)
2
RPE 10
6
Skull Crusher
2
RPE 10
7
Cable Crunch
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Barbell Row
3
10 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4
Dip (Bodyweight)
2
-
5
Bicep Curl (EZ Bar)
2
RPE 10
6
Skull Crusher
2
RPE 10
7
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Barbell Row
3
8 reps
RPE 9
3
Belt Squat
3
10 reps
RPE 9
4
Dip (Bodyweight)
2
RPE 10
5
Bicep Curl (EZ Bar)
2
RPE 10
6
Skull Crusher
2
RPE 10
7
Cable Crunch
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
3
5 reps
85%
3
High Bar Squat (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 9
5
Pec Deck (Machine)
2
15 reps
RPE 9
6
Hanging Leg Raise
2
RPE 9
7
Hammer Curl
2
RPE 10
8
Tricep Rope Push Down (Cable)
2
RPE 10
9
Lateral Raise (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
90%
2
Overhead Press (Barbell)
4
3 reps
90%
3
High Bar Squat (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 9
5
Pec Deck (Machine)
2
12 reps
RPE 9
6
Hanging Leg Raise
2
RPE 8
7
Hammer Curl
2
RPE 10
8
Tricep Rope Push Down (Cable)
2
RPE 10
9
Lateral Raise (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Overhead Press (Barbell)
2
3
2 reps
1 reps
92%
97%
3
High Bar Squat (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Hanging Leg Raise
2
RPE 9
7
Hammer Curl
2
RPE 10
8
Tricep Rope Push Down (Cable)
2
RPE 10
9
Lateral Raise (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Ring Chin Up
3 Sets
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Good Morning
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
2 Sets
@10
6
Tricep Pushdown (Cable)
2 Sets
@10
7
Lateral Raise (Dumbbell)
2 Sets
@10
8
Face Pull
2 Sets
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Barbell Row
3 Sets
12 Reps
@9
3
Belt Squat
3 Sets
15 Reps
@9
4
Dip (Bodyweight)
2 Sets
@10
5
Bicep Curl (EZ Bar)
2 Sets
@10
6
Skull Crusher
2 Sets
@10
7
Cable Crunch
2 Sets
15 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Overhead Press (Barbell)
3 Sets
5 Reps
85%
3
High Bar Squat (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
2 Sets
15 Reps
@9
6
Hanging Leg Raise
2 Sets
@9
7
Hammer Curl
2 Sets
@10
8
Tricep Rope Push Down (Cable)
2 Sets
@10
9
Lateral Raise (Dumbbell)
2 Sets
@10