GZCL Sully 3 day

by Mitch S.

3 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
Sep 27, 2024 08:53

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

1

Squat (Barbell)

1

1 reps

RPE 10

Day 2

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

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

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

1

Bench Press (Barbell)

1

AMRAP

100%

Day 3

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

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

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

1

Sumo Deadlift (Barbell)

1

1 reps

RPE 10

2

Overhead Press (Barbell)

1

1 reps

RPE 10

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