This is a great starting routine for beginners if you only have dumbbells available. If you have a barbell, then your better bet is 'Basic Beginner Routine'.
It's a Push/Pull/Legs routine with linear progressing, each day is focused on either Push, Pull or Legs.
You'll need a bench, adjustable dumbbells and a pull-up bar.
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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: Overhead Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\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 / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Bent Over Row / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: Lat Pulldown }\n/// t3: Bicep Curl / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: Lat Pulldown }"},{"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: Bench Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\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 / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Lat Pulldown / ...t3: Lat Pulldown[1]\n/// t3: Tricep Extension / ...t3: Lat Pulldown[1]"},{"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: Deadlift / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\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 / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Bent Over Row / ...t3: Lat Pulldown[1]\n/// t3: Bicep Curl / ...t3: Lat Pulldown[1]"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"ejtenbmg"},{"id":"quvwjoly"},{"id":"qwajyjtz"},{"id":"shkzxshu"}],"id":"ctcxdocv"}],"author":"/u/blacknoir","description":"<p>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 <strong>/u/blacknoir.</strong><p>\n\n<p>It contains example exercises from both <strong>Default</strong> GZCLP, <strong>Modified</strong> GZCLP and <strong>Advanced</strong>, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.</p>","shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","version":1718888493975,"url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","tags":[],"exercises":[{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1**. 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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) / 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 = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[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: Bench Press / 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 = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[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+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 18) {\n weights = weights[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 = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[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 = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[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_motified: Tricep Extension / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }"},{"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) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\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 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Bent Over Row / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }\n/// t3_modified: Bicep Curl / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }"},{"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) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\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: Squat / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Lat Pulldown / ...t3_modified: Lat Pulldown[1]\n/// t3_modified: Tricep Extension / ...t3_modified: Lat Pulldown[1]"},{"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) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\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 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Bent Over Row / ...t3_modified: Lat Pulldown[1]\n/// t3_modified: Bicep Curl / ...t3_modified: Lat Pulldown[1]"}]}]},"nextDay":1,"isMultiweek":true},{"deletedDays":[],"weeks":[],"author":"Cody Lefever","clonedAt":1729453329513,"description":"<p>A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.</p>\n\n<p>More volume and slower progression than in GZCLP, which makes it a good program for intermediate lifters.</p>\n<p>The bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!</p>\n\n<p>Please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before start!</p>","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.","url":"https://www.gainzfever.com/","tags":[],"deletedWeeks":[],"exercises":[],"name":"GZCL: The Rippler","days":[],"id":"gzcl-the-rippler","deletedExercises":[],"planner":{"name":"GZCL: The Rippler","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Set your 1RM before starting the sets.\nt1: Bench Press / 3x5 (80%) / 80% / progress: custom() {~\n if (week == 12) {\n rm1 = weights[ns]\n }\n~}\n\n// **T2**. Set your 1RM before starting the sets.\nt2: Incline Bench Press / 5x6 (68%) / 68%\n\n// **T3**. Also start your 1RM. Don't be afraid to choose lighter\n// weights - it'll autobalance in later workouts.\nt3: Behind The Neck Press / 5x10+ (75%) / 75% / progress: custom() {~\n if (week == 3 || week == 6 || week == 9) {\n if (sum(completedReps) > (week == 3 ? 70 : week == 2 ? 60 : 50)) {\n rm1 += 15lb\n } else if (sum(completedReps) > (week == 3 ? 60 : week == 2 ? 50 : 40)) {\n rm1 += 10lb\n } else if (sum(completedReps) > (week == 3 ? 50 : week == 2 ? 40 : 30)) {\n rm1 += 5lb\n }\n }\n~}\n\n// ...t3: Behind The Neck Press\nt3: Lateral Raise[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"},{"name":"Day 2","exerciseText":"// ...t1: Bench Press\nt1: Squat[1-12] / ...t1: Bench Press / progress: custom() { ...t1: Bench Press }\n\n// ...t2: Incline Bench Press\nt2: Stiff Leg Deadlift[1-10] / ...t2: Incline Bench Press\n\n// ...t3: Behind The Neck Press\nt3: Pull Up[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }\n\n// ...t3: Behind The Neck Press\nt3: Bicep Curl[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"},{"name":"Day 3","exerciseText":"// ...t1: Bench Press\nt1: Overhead Press[1-12] / ...t1: Bench Press / progress: custom() { ...t1: Bench Press }\n\n// ...t2: Incline Bench Press\nt2: Bench Press Close Grip[1-10] / ...t2: Incline Bench Press\n\n// ...t3: Behind The Neck Press\nt3: Incline Bench Press[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }\n\n// ...t3: Behind The Neck Press\nt3: Pullover[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"},{"name":"Day 4","exerciseText":"// ...t1: Bench Press\nt1: Deadlift[1-12] / ...t1: Bench Press / progress: custom() { ...t1: Bench Press }\n\n// ...t2: Incline Bench Press\nt2: Front Squat[1-10] / ...t2: Incline Bench Press\n\n// ...t3: Behind The Neck Press\nt3: Bent Over Row[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }\n\n// ...t3: Behind The Neck Press\nt3: Reverse Fly[1-10] / ...t3: Behind The Neck Press / progress: custom() { ...t3: Behind The Neck Press }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**.\nt1: Bench Press / 3x3 (85%), 1x3+ (85%) / 85%\n\n// **T2**.\nt2: Incline Bench Press / 5x5 (72%) / 72%\n\n// **T3**.\nt3: Behind The Neck Press[2-3] / 5x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x4 (82.5%) / 82.5%\nt2: Incline Bench Press / 4x4 (76%), 1x4+ (76%) / 76%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 5x2 (87.5%) / 87.5%\nt2: Incline Bench Press / 4x6 (70%) / 70%\nt3: Behind The Neck Press[4-6] / 4x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x4 (85%), 1x4+ (85%) / 85%\nt2: Incline Bench Press / 4x5 (74%) / 74%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 4x2 (90%) / 90%\nt2: Incline Bench Press / 3x4 (78%), 1x4+ (78%) / 78%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x3 (87.5%) / 87.5%\nt2: Incline Bench Press / 3x6 (72%) / 72%\nt3: Behind The Neck Press[7-9] / 3x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 8x1 (92.5%), 1x1+ (92.5%) / 92.5%\nt2: Incline Bench Press / 3x5 (76%) / 76%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 2x2 (90%), 1x2+ (90%) / 90%\nt2: Incline Bench Press / 2x4 (80%), 1x4+ (80%) / 80%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 1x1 (95%) / 95%\nt2: Incline Bench Press / 4x3 (85%), 1x3+ (85%) / 85%\nt3: Behind The Neck Press / 2x10+ (75%) / 75%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1: Bench Press / 3x2 (85%), 1x2+ (85%) / 85%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's **week 12**, time to test your **1RM**. Do that, and then set the weight\n// you did (by long press on the set), and tap to complete the set.\nt1: Bench Press / 1x1 (95%) / 95%"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"vkcumrqv"},{"id":"qwkyczus"},{"id":"gwozmofe"},{"id":"uotjscat"}],"id":"nczszaju"},{"name":"Week 2","days":[{"id":"ephoknzt"},{"id":"mthjtvdh"},{"id":"hyosqysr"},{"id":"chukgoeq"}],"id":"zvnguqmj"},{"name":"Week 3","days":[{"id":"tjwyrswk"},{"id":"lhtwjhrz"},{"id":"soelmdjk"},{"id":"dtvmjcej"}],"id":"enzkactk"},{"name":"Week 4","days":[{"id":"frjsmnke"},{"id":"udhofrxn"},{"id":"mtpshprm"},{"id":"ftddtegt"}],"id":"nbifmnmf"},{"name":"Week 5","days":[{"id":"ysjvaygj"},{"id":"zimfrksa"},{"id":"mryspxat"},{"id":"xbpgrvma"}],"id":"galhuyav"},{"name":"Week 6","days":[{"id":"tidqdmdm"},{"id":"oageqerb"},{"id":"nyoqjcdc"},{"id":"kozjgwbx"}],"id":"npzkwmpx"},{"name":"Week 7","days":[{"id":"rebxfcpf"},{"id":"eajawlld"},{"id":"vpcyebys"},{"id":"gxsqppyf"}],"id":"vkkdxfyb"},{"name":"Week 8","days":[{"id":"wsssdzdg"},{"id":"ysvjqnha"},{"id":"kdqswdrx"},{"id":"qkqxcjxh"}],"id":"dkkgwcai"},{"name":"Week 9","days":[{"id":"hoysliak"},{"id":"bqtdzxgv"},{"id":"czezhmua"},{"id":"bbthwdbq"}],"id":"udszowyx"},{"name":"Week 10","days":[{"id":"pqksrmdx"},{"id":"pwnggwhr"},{"id":"pfywwhuv"},{"id":"hiipqxpc"}],"id":"ansiurkp"},{"name":"Week 11","days":[{"id":"juazrprb"},{"id":"aynuxjjp"},{"id":"dipufrxf"},{"id":"sndralub"}],"id":"sdfdjdgm"},{"name":"Week 12","days":[{"id":"wvepfytv"},{"id":"scszuuta"},{"id":"oiuhlssq"},{"id":"ydtuebfw"}],"id":"tofriuit"}],"author":"Cody Lefever","clonedAt":1712114602941,"description":"A good next step after GZCLP. It's a program is a twelve-week strength and hypertrophy training regimen that focuses on a higher volume and intensity approach, employing varying rep ranges and periodization to maximize muscle growth and strength gains.\n\nBefore starting the program, please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html\" target=\"_blank\">program explanation</a> first!","shortDescription":"Another good next step after GZCLP.","url":"https://www.gainzfever.com","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 5 ? 2 : day == 9 ? 3 : day == 13 ? 4 : day == 17 ? 5 : day == 21 ? 6 : day == 25 ? 7 : day == 29 ? 8 : day == 33 ? 9 : day == 37 ? 10 : day == 41 ? 11 : day == 45 ? 12 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\nset and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\nset and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)","**T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\nset and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)","**T1**.","**T1**.","**T1**. Testing your 1RM! This set will update 1RM of this exercise.","**T1**. It's start of the next cycle, where drop sets are based on your first set.\nWork up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.","**T1**.","**T1**.","**T1**.","**T1**.","**T1**. It's week 12 - last week, it's time to test your 1RM! This set will update 1RM of this exercise."],"descriptionExpr":"day == 1 ? 2 : day == 5 ? 3 : day == 9 ? 4 : day == 13 ? 5 : day == 17 ? 6 : day == 21 ? 7 : day == 25 ? 8 : day == 29 ? 9 : day == 33 ? 10 : day == 37 ? 11 : day == 41 ? 12 : day == 45 ? 13 : 1","variations":[{"sets":[{"weightExpr":"75%","isAmrap":false,"label":"10RM","repsExpr":"10","logRpe":false,"askWeight":true},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":true,"label":"TM 70%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"8RM","repsExpr":"8","logRpe":false,"askWeight":true},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":false,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"70%","isAmrap":true,"label":"TM 75%","repsExpr":"6","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"4RM","repsExpr":"4","logRpe":false,"askWeight":true},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":true,"label":"TM 80%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"2RM","repsExpr":"2","logRpe":false,"askWeight":true},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":true,"label":"TM 85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"100%","isAmrap":false,"label":"1RM","repsExpr":"1","logRpe":false,"askWeight":true}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"6RM","repsExpr":"6","logRpe":false,"askWeight":true},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"72.5%","isAmrap":false,"label":"6RM 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4","exercises":[{"id":"ediwgfbc"}],"id":"ydtuebfw"}],"id":"gzcl-jacked-and-tan-2","planner":{"name":"GZCL: Jacked & Tan 2.0","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **10 RM** for the first set, then try a 10RM, tap the first\n// set and enter the 10RM weight you get. Then, do the drop sets (based on 1RM)\nSquat / 1x10 75%+ (10RM), 2x6 65% (TM 70%), 1x6+ 65% (TM 70%) / update: custom() {~\n if (week >= 7 && week <= 11 && setIndex == 1) {\n weights = weights[1] * (week >= 10 ? 0.9 : 0.85)\n }\n~} / progress: custom() {~\n if (week == 6 || week == 12) {\n rm1 = weights[1]\n }\n~}\n\n// **T2a.**\nDeficit Deadlift / 4x10 50% (TM 50%)\n\n// **T2b.** Same as in T1 - work up to 15RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nIncline Row / 1x15 60%+ (15RM), 3x10+ 60% (MRS) / update: custom() {~ if (setIndex == 1) { weights = weights[1] } ~}\n\n// **T3.** Same as **T2b**, just 20RM\nTriceps Pushdown / 1x20 50%+ (20RM), 3x10+ 50% (MRS) / update: custom() { ...Incline Row }\n\n// **T3.**\nBent Over Row, Cable[1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n\n// **T3.**\nHammer Curl, Dumbbell[1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"},{"name":"Day 2","exerciseText":"// ...Squat\nBench Press[1,1-12] / ...Squat / update: custom() { ...Squat } / progress: custom() { ...Squat }\n// ...Deficit Deadlift\nBench Press Close Grip[2,1-5] / ...Deficit Deadlift\n// ...Incline Row\nShoulder Press[3,1-5] / ...Incline Row / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nShrug[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nPec Deck[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nFace Pull, Cable[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"},{"name":"Day 3","exerciseText":"// ...Squat\nDeadlift[1,1-12] / ...Squat / update: custom() { ...Squat } / progress: custom() { ...Squat }\n// ...Deficit Deadlift\nFront Squat[2,1-5] / ...Deficit Deadlift\n// ...Incline Row\nLat Pulldown[3,1-5] / ...Incline Row / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nLeg Extension[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nBent Over One Arm Row[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nBicep Curl, EZ Bar[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"},{"name":"Day 4","exerciseText":"// ...Squat\nOverhead Press[1,1-12] / ...Squat / update: custom() { ...Squat } / progress: custom() { ...Squat }\n// ...Deficit Deadlift\nIncline Bench Press[2,1-5] / ...Deficit Deadlift\n// ...Incline Row\nPush Press[3,1-5] / ...Incline Row / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nTriceps Pushdown[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nShrug[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }\n// ...Triceps Pushdown[1]\nIncline Curl[4,1-6] / ...Triceps Pushdown[1] / update: custom() { ...Incline Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **8 RM** for the first set, then try a 8RM, tap the first\n// set and enter the 8RM weight you get. Then, do the drop sets (based on 1RM)\nSquat / 1x8 80%+ (8RM), 2x6 70% (TM 75%), 1x6+ 70% (TM 75%)\nDeficit Deadlift / 4x8 60% (TM 60%)\n// **T2b.** Same as in T1 - work up to 12RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nIncline Row / 1x12 68%+ (12RM), 3x8+ 68% (MRS)\n// **T3.** Same as **T2b**, just 18RM\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"// **T1**. Warmup up to **6 RM** for the first set, then try a 6RM, tap the first\n// set and enter the 6RM weight you get. Then, do the drop sets (based on 1RM)\nSquat / 1x6 85%+ (6RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\nDeficit Deadlift / 4x6 70% (TM 70%)\n// **T2b.** Same as in T1 - work up to 10RM, then record the weight.\n// Then, do MRS (Max Rep Sets) - i.e. AMRAP, as many reps as possible\nIncline Row / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.** Same as **T2b**, just 16RM\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"// **T1**.\nSquat / 1x4 90%+ (4RM), 2x4 75% (TM 80%), 1x4+ 75% (TM 80%)\n// **T2a.**\nDeficit Deadlift / 5x4 70% (TM 70%)\n// **T2b.**\nIncline Row / 1x8 73%+ (8RM), 3x5+ 73% (MRS)\n// **T3.** Same as **T2b**, just 14RM\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 1x2 95%+ (2RM), 3x2 80% (TM 85%), 1x2+ 80% (TM 85%)\nDeficit Deadlift / 7x2 80% (TM 80%)\nIncline Row / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\n// **T3.** Same as **T2b**, just 12RM\nTriceps Pushdown / 1x12 70%+ (12RM), 3x7+ 70% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1**. Testing your 1RM! This set will update 1RM of this exercise.\nSquat / 1x1 100%+ (1RM)\n// **T3.** Same as **T2b**, just 10RM\nTriceps Pushdown / 1x10 75%+ (10RM), 3x5+ 75% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// **T1**. It's start of the next cycle, where drop sets are based on your first set.\n// Work up to your 6RM, after that, do the drop sets, that are 85% of your new 6RM.\nSquat / 1x6 85%+ (6RM), 4x3 72.5% (6RM 85%), 1x3+ 72.5% (6RM 85%)\nDeficit Deadlift / 6x5 70% (TM 70%)\nIncline Row / 1x12 68%+ (12RM), 3x8+ 68% (MRS)"},{"name":"Day 2","exerciseText":"Bench Press Close Grip[2,7-10] / ...Deficit Deadlift\nShoulder Press[3,7-10] / ...Incline Row"},{"name":"Day 3","exerciseText":"Front Squat[2,7-10] / ...Deficit Deadlift\nLat Pulldown[3,7-10] / ...Incline Row"},{"name":"Day 4","exerciseText":"Incline Bench Press[2,7-10] / ...Deficit Deadlift\nPush Press[3,7-10] / ...Incline Row"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"// **T1**.\nSquat / 1x4 90%+ (4RM), 4x2 75% (4RM 85%), 1x2+ 75% (4RM 85%)\n// **T2a**.\nDeficit Deadlift / 5x5 75% (TM 75%)\n// **T2b**.\nIncline Row / 1x10 73%+ (10RM), 3x6+ 73% (MRS)\n// **T3.**\nTriceps Pushdown / 1x18 50%+ (18RM), 3x10+ 50% (MRS)\n// ...Triceps Pushdown\nBent Over Row, Cable[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown\nHammer Curl, Dumbbell[4,8-10] / ...Triceps Pushdown[1]"},{"name":"Day 2","exerciseText":"// ...Triceps Pushdown[1]\nShrug[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nPec Deck[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nFace Pull, Cable[4,8-10] / ...Triceps Pushdown[1]"},{"name":"Day 3","exerciseText":"// ...Triceps Pushdown[1]\nLeg Extension[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nBent Over One Arm Row[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nBicep Curl, EZ Bar[4,8-10] / ...Triceps Pushdown[1]"},{"name":"Day 4","exerciseText":"// ...Triceps Pushdown[1]\nTriceps Pushdown[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nShrug[4,8-10] / ...Triceps Pushdown[1]\n// ...Triceps Pushdown[1]\nIncline Curl[4,8-10] / ...Triceps Pushdown[1]"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Squat / 1x2 95%+ (2RM), 4x1 80% (2RM 85%), 1x1+ 80% (2RM 85%)\nDeficit Deadlift / 5x4 80% (TM 80%)\nIncline Row / 1x8 78%+ (8RM), 3x4+ 78% (MRS)\nTriceps Pushdown / 1x16 55%+ (16RM), 3x8+ 55% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 85%+ (5RM), 2x2 75% (5RM 90%), 1x2+ 75% (5RM 90%)\nDeficit Deadlift / 6x3 82.5% (TM 82.5%)\nIncline Row / 1x6 83%+ (6RM), 3x3+ 83% (MRS)\nTriceps Pushdown / 1x14 65%+ (14RM), 3x8+ 65% (MRS)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 92%+ (3RM), 2x1 82% (3RM 90%), 1x1+ 82% (3RM 90%)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1**. It's week 12 - last week, it's time to test your 1RM! 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The T2 progresses in the same three-week blocks but with other controls in place to maintain progression sustainability from weeks four through nine.</p>\n<p>In the UHF model greater importance is placed on the effort of the T1, which is accomplished by AMRAP sets every workout. T2 movements experience AMRAP sets every fourth week because the decreased T1 intensity necessitates an increase in overall effort. Using an AMRAP in the T2 accomplishes this task.</p>\n\n<p>Please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before starting the program!</p>","shortDescription":"9-week GZCL program adopting a Daily Undulating Periodization model of progression. 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Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Squat / 2x4 81%, 1x4+ 81% / 180s\n// **T2**. Same - set your 1RM before starting the sets\nt2: Incline Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n// ...t3: Seated Row\nt3: Bicep Curl[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Seated Leg Curl[1-9] / ...t3: Seated Row/ update: custom() { ...t3: Seated Row }"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / ...t1: Squat\n// **T2**. Pause Squat. Set your 1RM before starting the sets.\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Shoulder Press[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lateral Raise[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Pec Deck[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// ...t2: Incline Bench Press \nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// ...t3: Seated Row\nt3: Pull Up[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Hyperextension[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Fly[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// ...Squat\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift. Set your 1RM before starting the sets.\nt2: Deadlift / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Incline Bench Press Wide Grip[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Chest Dip[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Triceps Extension[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 5","exerciseText":"// ...t1: Squat\nt1: Safety Squat Bar Squat / 2x4 67%, 1x4+ 67% / 180s\n// ...t2: Incline Bench Press \nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// ...t3: Seated Row\nt3: Stiff Leg Deadlift[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lunge[1-8] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lat Pulldown[1-9] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**\nt1: Squat / 3x3 86%, 1x3+ 86% / 190s\n// **T2**\nt2: Incline Bench Press / 4x8 62% / 128s\n// **T3**\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"// **T1**\nt1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\n// **T2**. Pause Squat.\nt2: Squat / 8x2 71% / 128s"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift.\nt1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\n// **T2**\nt2: Legs Up Bench Press / 4x8 62% / 128s"},{"name":"Day 4","exerciseText":"// **T1**\nt1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\n// **T2**. Paused Deadlift.\nt2: Deadlift / 8x2 73% / 128s"},{"name":"Day 5","exerciseText":"// **T1**\nt1: Safety Squat Bar Squat / 3x3 71%, 1x3+ 71% / 190s\n// **T2**\nt2: Bench Press Close Grip / 4x8 67% / 128s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x2 90%, 1x2+ 90% / 200s\nt2: Incline Bench Press / 4x6 67% / 136s\nt3: Seated Row / 1x10-12 68%+, 3x1+ 68% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x2 90%, 1x2+ 90% / 200s\nt2: Squat / 10x1 76% / 136s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x2 95%, 1x2+ 95% / 200s\nt2: Deadlift / 10x1 78% / 136s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 4x2 76%, 1x2+ 76% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 83%, 1x2 86%, 4x1 88%, 1x1+ 88% / 210s\nt2: Incline Bench Press / 4x5 71%, 1x5+ 71% / 144s\nt3: Seated Row / 1x10-12 68%+, 3x1+ 68% / 72s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 83%, 1x2 86%, 4x1 88%, 1x1+ 88% / 210s\n// **T2**\nt2: Squat / 4x5 74%, 1x5+ 74% / 144s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 1x3 74%, 1x2 76%, 4x1 88%, 1x1+ 88% / 210s\nt2: Legs Up Bench Press / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 90%, 4x1 93%, 1x1+ 93% / 210s\n// **T2**\nt2: Deadlift / 4x5 84%, 1x5+ 84% / 144s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 69%, 1x2 71%, 4x1 74%, 1x1+ 74% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 86%, 1x2 88%, 3x1 90%, 1x1+ 90% / 220s\nt2: Incline Bench Press / 5x4 74% / 152s\nt3: Seated Row / 1x8-10 73%+, 2x1+ 73% / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 88%, 3x1 90%, 1x1+ 90% / 220s\nt2: Squat / 5x4 76% / 152s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 76%, 1x2 78%, 3x1 81%, 1x1+ 81% / 220s\nt2: Legs Up Bench Press / 5x4 74% / 152s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 93%, 3x1 95%, 1x1+ 95% / 220s\nt2: Deadlift / 5x4 87% / 152s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 71%, 1x2 74%, 3x1 76%, 1x1+ 76% / 220s\nt2: Bench Press Close Grip / 5x4 78% / 152s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 88%, 1x2 90%, 2x1 93%, 1x1+ 93% / 230s\nt2: Incline Bench Press / 5x3 76% / 160s\nt3: Seated Row / 1x8-10 73%+, 2x1+ 73% / 80s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 88%, 1x2 90%, 2x1 93%, 1x1+ 93% / 230s\nt2: Squat / 5x3 78% / 160s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 78%, 1x2 81%, 2x1 83%, 1x1+ 83% / 230s\nt2: Legs Up Bench Press / 5x3 76% / 160s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 93%, 1x2 95%, 2x1 97%, 1x1+ 97% / 230s\nt2: Deadlift / 5x3 89% / 160s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 74%, 1x2 76%, 2x1 78%, 1x1+ 78% / 230s\nt2: Bench Press Close Grip / 5x3 81% / 160s"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1: Squat / 2x3 86%, 1x3+ 86% / 240s\nt2: Incline Bench Press / 9x2 78%, 1x2+ 78% / 168s\nt3: Seated Row / 1x6-8 79%+, 1x1 79% / 84s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 2x3 86%, 1x3+ 86% / 240s\n// **T2**. Pause Squat.\nt2: Squat / 4x2 71%, 1x2+ 71% / 168s"},{"name":"Day 3","exerciseText":"// **T1**.\nt1: Deadlift / 2x3 86%, 1x3+ 86% / 240s\nt2: Legs Up Bench Press / 4x2 78%, 1x2+ 78% / 168s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 2x3 90%, 1x3+ 90% / 240s\nt2: Deadlift / 4x2 92%, 1x2+ 92% / 168s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 2x3 71%, 1x3+ 71% / 240s\nt2: Bench Press Close Grip / 4x2 83%, 1x2+ 83% / 168s"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x1 88%, 1x1+ 88% / 250s\nt2: Incline Bench Press / 10x1 81% / 176s\nt3: Seated Row / 1x6-8 79%+, 1x1 79% / 88s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x1 88%, 1x1+ 88% / 250s\nt2: Squat / 10x1 74% / 176s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 4x1 88%, 1x1+ 88% / 250s\nt2: Legs Up Bench Press / 10x1 81% / 176s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 93%, 1x1+ 93% / 250s\nt2: Deadlift / 10x1 95% / 176s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 4x1 74%, 1x1+ 74% / 250s\nt2: Bench Press Close Grip / 10x1 86% / 176s"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 90%, 1x2 93%, 1x1 95% / 260s\nt3: Seated Row / 1x10 73%+ / 92s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 90%, 1x2 93%, 1x1 95% / 260s"},{"name":"Day 3","exerciseText":"t1: Deadlift / 1x3 90%, 1x2 93%, 1x1 95% / 260s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 95%, 1x2 97%, 1x1 100% / 260s\n// **T2**. 4\" Block Deadlift\nt2: Deadlift / 3x5, 1x5+ / 90% 176s"},{"name":"Day 5","exerciseText":"t1: Safety Squat Bar Squat / 1x3 76%, 1x2 78%, 1x1 81% / 260s"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"tumxsill"},{"id":"ldndjlst"},{"id":"wgzkgmao"},{"id":"hrexojqa"},{"id":"dmdimhgh"}],"id":"dgolywtu"},{"name":"Week 2","days":[{"id":"cvxkxnlv"},{"id":"lnmhqeie"},{"id":"ojxuwsli"},{"id":"nllfbpss"},{"id":"mgtgujrd"}],"id":"jkbvnfyk"},{"name":"Week 3","days":[{"id":"mxnzbeck"},{"id":"vjqwxplk"},{"id":"fobaegwl"},{"id":"rgcebwty"},{"id":"jqkfaodg"}],"id":"dgohpghw"},{"name":"Week 4","days":[{"id":"uazadpaq"},{"id":"jexyjtnh"},{"id":"ongauwva"},{"id":"ugxtdtgr"},{"id":"wxjkqvdy"}],"id":"yilpisqa"},{"name":"Week 5","days":[{"id":"jgoeafrv"},{"id":"jaksvtke"},{"id":"lxihmkub"},{"id":"tpytpbvi"},{"id":"xkzalktn"}],"id":"saqgqbbv"}],"author":"Cody Lefever","clonedAt":1712117172588,"description":"<p>It's a 5-week variant of original 9-week GZCL: UHF program</p>\n\n<p>Please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before starting the program!</p>","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. 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