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GZCL Sully 3 day
by Mitch S.
1 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
May 10, 2024 10:22
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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
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
90%
2
Ring Chin Up
3 Sets
@9
3
Chest Press (Machine)
3 Sets
12 Reps
@9
4
Good Morning
3 Sets
8 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)
4 Sets
3 Reps
90%
2
Barbell Row
3 Sets
10 Reps
@9
3
Belt Squat
3 Sets
12 Reps
@9
4
Dip (Bodyweight)
2 Sets
5
Bicep Curl (EZ Bar)
2 Sets
@10
6
Skull Crusher
2 Sets
@10
7
Cable Crunch
2 Sets
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
3 Reps
90%
2
Overhead Press (Barbell)
4 Sets
3 Reps
90%
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@9
5
Pec Deck (Machine)
2 Sets
12 Reps
@9
6
Hanging Leg Raise
2 Sets
@8
7
Hammer Curl
2 Sets
@10
8
Tricep Rope Push Down (Cable)
2 Sets
@10
9
Lateral Raise (Dumbbell)
2 Sets
@10
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
2
Ring Chin Up
3 Sets
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Good Morning
3 Sets
6 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)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
2
Barbell Row
3 Sets
8 Reps
@9
3
Belt Squat
3 Sets
10 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
@9
Day 3
1
Sumo Deadlift (Barbell)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
2
Overhead Press (Barbell)
2 Sets
3 Sets
2 Reps
1 Reps
92%
97%
3
High Bar Squat (Barbell)
3 Sets
6 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Pec Deck (Machine)
2 Sets
10 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
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
100%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@10
2
Overhead Press (Barbell)
1 Set
1 Reps
@10