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Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Overhead Press / ...t1 / 90lb / progress: custom(increase: 5lb) { ...t1 }\n\n// ...t2\nt2: Deadlift / ...t2 / progress: custom(increase: 10lb, stage3increase: 15lb) { ...t2 }\n// ...t3\nt3: Incline Row / ...t3","id":"ebolfuey"},{"name":"Day 3","exerciseText":"// ...t1\nt1: Bench Press / ...t1 / progress: custom(increase: 5lb) { ...t1 }\n\n// ...t2\nt2: Squat / ...t2 / progress: custom(increase: 10lb, stage3increase: 15lb) { ...t2 }\n// ...t3\nt3: Lat Pulldown / ...t3","id":"ylmxkcyc"},{"name":"Day 4","exerciseText":"// ...t1\nt1: Deadlift / ...t1\n\n// ...t2\nt2: Overhead Press / ...t2\n// ...t3\nt3: Incline Row / ...t3\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **1RM** link under the exercise name.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1 / used: none / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n// **T2**. Start with **35% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2 / used: none / 3x10 / 3x8 / 3x6 / 62% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n// **T3**.\nt3 / used: none / 2x15, 1x15+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = completedWeights[ns] + 5lb\n }\n~}","id":"wqrtoqvn"}],"id":"cljbdggr"}]},"version":1718572740959,"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"https://www.liftosaur.com/programs/gzclp","isMultiweek":true,"name":"GZCLP","weeks":[],"nextDay":1,"shortDescription":"Another good “next step” program after Basic Beginner or Starting Strength.. Do it after 3-9 months in gym.","clonedAt":1756128986834,"description":"Popular linear progression workout routine, based on the <a target='_blank' href='http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html'>GZCL method</a>, featuring well-balanced exercise selection, and proven progression scheme. It's great for beginners, you could choose it right after 3-6 month course of 'Basic Beginner' program.","tags":[],"deletedWeeks":[],"author":"Cody Lefever","id":"gzclp"},{"planner":{"name":"GZCLP: Blacknoir version","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// The GZCLP logic is pretty tricky, so the code below may look intimidating.\n/// If you want to figure it out how it works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the program slightly and add/change some T3s,\n/// simply add them at the end of each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).\n/// Remove triple slashes (///) there if you want to add them to the program.\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Squat / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 260lb / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Incline Bench Press / 4x8 / 4x6 / 4x4 / 135lb / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_modified: Lat Pulldown / 3x12, 1x12+ / 100lb 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 15) {\n weights = completedWeights[ns] + 5lb\n }\n~}\n\nt3_modified: Bicep Curl, EZ Bar / 2x8, 1x8+ / 75lb 90s / warmup: none / progress: custom() {~\n if (completedReps[ns] >= 10) {\n weights = completedWeights[ns] + 5lb\n }\n~}\n\n/// Other variations of T1 and T3:\n/// To use them, remove 'used: none' - or reuse those exercises\n/// in your other exercises.\nt1_advanced: Squat / used: none / 4x5, 1x5+ / 2x5, 1x5+ / 2x3, 1x3+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\nt3_linear: Lat Pulldown / used: none / 3x15 / 3x12 / 3x8 / 60% 90s / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}","id":"ehdifsfq"},{"name":"Day 2","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Overhead Press / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 107.5lb / progress: custom(increase: 2.5lb) { ...t1_modified: Squat }\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Deadlift / 4x8 / 4x6 / 4x4 / 245lb / progress: custom(stage3increase: 15lb) { ...t2_modified: Incline Bench Press }\n\n// **T3**.\nt3_modified: Incline Row / ...t3_modified: Lat Pulldown[1] / 45lb / warmup: none\n// **T3**.\nt3_modified: Triceps Pushdown / ...t3_modified: Bicep Curl, EZ Bar[1] / 57.5lb","id":"oodjbjkl"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Bench Press / 2x5, 1x5+ / 3x3, 1x3+ / ! 4x2, 1x2+ / 1x5 (5RM Test) / 195lb / progress: custom() { ...t1_modified: Squat }\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Bulgarian Split Squat / 4x8 / ! 4x6 / 4x4 / 30lb / warmup: none / progress: custom(stage1weight: 30lb) { ...t2_modified: Incline Bench Press }\n\n// **T3**.\nt3_modified: Lat Pulldown / ...t3_modified: Lat Pulldown[1] / warmup: none\nt3_modified: Hammer Curl / ...t3_modified: Bicep Curl, EZ Bar[1] / 35lb / warmup: none","id":"ziaojtsz"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Deadlift / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 320lb / progress: custom(increase: 10lb) { ...t1_modified: Squat }\n\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2_modified: Overhead Press / 4x8 / 4x6 / 4x4 / 85lb / progress: custom(increase: 2.5lb, stage3increase: 5lb) { ...t2_modified: Incline Bench Press }\n\n// **T3**.\nt3_modified: Incline Row / ...t3_modified: Lat Pulldown[1] / 45lb / warmup: none\nt3_modified: Triceps Pushdown / ...t3_modified: Bicep Curl, EZ Bar[1] / 57.5lb","id":"ykigzgso"}],"id":"gcldfavm"}]},"exercises":[],"days":[],"url":"","isMultiweek":true,"name":"GZCLP: Blacknoir version","weeks":[],"nextDay":2,"description":"","tags":[],"author":"","deletedExercises":[],"deletedDays":[],"deletedWeeks":[],"vtype":"program","clonedAt":1756128098593,"id":"gzclp-blacknoir"},{"planner":{"name":"5/3/1: Boring But Big","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 58%, 1x5 67%, 1x5 76%, 5x10 50% / progress: custom(increment: 5lb) {~\n if (week % 3 == 0) {\n rm1 += state.increment\n }\n~}\nLat Pulldown[1-4] / 5x10 / 85lb","id":"uyashodo"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press / 1x5 56%, 1x5 67%, 1x5 76%, 5x10 49% / progress: custom(increment: 10lb) { ...Overhead Press }\nTriceps Pushdown[1-4] / 5x10 / 40lb / warmup: none","id":"qypqtdee"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press / progress: custom(increment: 5lb) { ...Overhead Press }\nHammer Curl[1-3] / 5x10 / 30lb / warmup: 1x5 15lb","id":"brhcpgsf"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press / progress: custom(increment: 5lb) { ...Overhead Press }\nLateral Raise[1-4] / 5x10 / 15lb / warmup: 1x5 5lb","id":"wyecikme"}],"id":"xpilcpwn"},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x3 63%, 1x3 72%, 1x3 81%, 5x10 50%","id":"cvbyyazo"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press / 1x3 63%, 1x3 72%, 1x3 81%, 5x10 49%","id":"ugkaqajv"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press","id":"nzrqheyt"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press","id":"cmszzouu"}],"id":"odeizgcd"},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 67%, 1x3 76%, 1x1 85%, 5x10 50%","id":"yyythood"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press / 1x5 67%, 1x3 76%, 1x1 85%, 5x10 49%","id":"rlfchvem"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press","id":"qblaqagu"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press","id":"ircyebmr"}],"id":"hnxdvitl"},{"name":"Week 4 - Deload","days":[{"name":"Day 1","exerciseText":"Overhead Press / 1x5 36%, 1x5 45%, 1x5 54%, 5x10 40%","id":"ainvwnni"},{"name":"Day 2","exerciseText":"Deadlift / ...Overhead Press","id":"gtiboepz"},{"name":"Day 3","exerciseText":"Bench Press / ...Overhead Press\nHammer Curl / 5x10 / 25lb / warmup: 1x5 15lb","id":"oersjyxc"},{"name":"Day 4","exerciseText":"Squat / ...Overhead Press","id":"ncazbtax"}],"id":"dsmcsxql"}]},"exercises":[],"days":[],"url":"","isMultiweek":true,"name":"5/3/1: Boring But Big","weeks":[],"nextDay":3,"description":"","tags":[],"author":"","deletedExercises":[],"deletedDays":[],"deletedWeeks":[],"vtype":"program","clonedAt":1756128000957,"id":"the531bbb"},{"deletedExercises":[],"planner":{"name":"GZCLP: Blacknoir version","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Squat / ...t1_modified / 157.5lb\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Bench Press / ...t2_modified / 90lb\n\n// ...t3_modified\nt3: Lat Pulldown / ...t3_modified / 78.75lb"},{"name":"Day 2","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Overhead Press / ...t1_modified / 85lb / progress: custom(increase: 5lb) { ...t1_modified }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Deadlift / ...t2_modified / 145lb / progress: custom(increase: 10lb, stage3increase: 15lb) { ...t2_modified }\n\n// ...t3_modified\nt3: Incline Row / ...t3_modified"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Bench Press / ...t1_modified / 115lb / progress: custom(increase: 5lb) { ...t1_modified }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Squat / ...t2_modified / 115lb / progress: custom(increase: 10lb, stage3increase: 15lb) { ...t2_modified }\n\n// ...t3_modified\nt3: Lat Pulldown / ...t3_modified / 78.75lb"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1: Deadlift / ...t1_modified / 175lb\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// ! **T2**.\nt2: Overhead Press / ...t2_modified / 60lb\n\n// ...t3_modified\nt3: Incline Row / ...t3_modified\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, and enter into \"5RM Test\" set weight\n// * Mark it completed!\nt1_modified / used: none / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified / used: none / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_modified / used: none / 3x12, 1x12+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 18) {\n weights = completedWeights[ns] + 5lb\n }\n~}\n\n/// Other variations of T1 and T3:\n/// To use them, reuse those templates in your other exercises.\nt1_advanced / used: none / 4x5, 1x5+ / 2x5, 1x5+ / 2x3, 1x3+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = completedWeights[1] * 0.85\n rm1 = completedWeights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\nt3_linear / used: none / 3x15 / 3x12 / 3x8 / 60% 90s / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (completedReps >= reps) {\n weights = completedWeights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = completedWeights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}"}]}]},"exercises":[],"vtype":"program","days":[{"name":"Day 1","exercises":[],"id":"rkbosinh"}],"deletedDays":[],"url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","isMultiweek":true,"name":"GZCLP: Blacknoir version","weeks":[],"nextDay":2,"shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","clonedAt":1781567924671,"description":"Modification of the GZCLP program, with slightly different set x rep schemes and progressions (maybe for somebody who doesn't like 10x1 sets :)).\nBased on a popular set of elaborate spreadsheets created by a Reddit user **/u/blacknoir.**\n\nIt contains example exercises from both **Default** GZCLP, **Modified** GZCLP and **Advanced**, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.\n\n<!-- faq -->\n\n### How is GZCLP Blacknoir different from regular GZCLP?\n\nThe Blacknoir version uses different set and rep schemes and progressions compared to standard GZCLP. The most notable change is avoiding the 10x1 stage that some lifters dislike. It also includes Default, Modified, and Advanced exercise templates you can mix and match.\n\n### Is GZCLP Blacknoir good for beginners?\n\nYes, like standard GZCLP it's designed for beginner to early intermediate lifters. It uses the same GZCL tier system (T1/T2/T3) but with modified progression schemes that some lifters find more enjoyable. You should have a few months of training experience before starting.\n\n### How many days a week is GZCLP Blacknoir?\n\nGZCLP Blacknoir is a 3-day program. You rotate through workouts on non-consecutive days, typically Monday/Wednesday/Friday, just like standard GZCLP.\n\n### Can I customize exercises in GZCLP Blacknoir?\n\nYes, the program includes exercise templates from Default, Modified, and Advanced GZCLP configurations. You can swap T2 and T3 exercises to match your equipment and goals while keeping the progression logic intact.\n\n### What should I run after GZCLP Blacknoir?\n\nOnce you can no longer make linear progress (adding weight each session), move to an intermediate GZCL program like [The Rippler](/programs/gzcl-the-rippler) for strength or [Jacked & Tan 2.0](/programs/gzcl-jacked-and-tan-2) for hypertrophy. 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