GZCL Sully 3 day | Workout Programs | Boostcamp App |

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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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