GZCL: General Gainz - Burrito But Big Workout Program
Burrito But Big is a weightlifting program created by the Reddit user u/benjaminbk, based on the GZCL principle from Cody Lefever. This program is a hypertrophy adaptation of the General Gainz program, presented as a 12-week program. There're several fun progression schemes, you can mix and match in your program, and generally the program is fun and efficient to run.
GZCL principle
Before diving in, here's some basic terminology:
- Rep Max: This refers to the maximum weight you can lift for a given number of reps. For instance, if you can do 5 reps (and no more) with 100 kg, then your 5 rep max is 100 kg. When measuring this, you should not go to full failure, but stop when you can't maintain good form for another rep.
Now, let's talk about exercises. Exercises in GZCL programs are split into 3 tiers:
- T1: These are main compound exercises (e.g., Squat, Deadlift, Bench Press, Overhead Press). These exercises involve the highest intensity (i.e., the largest weights, about 85-100% of your 2-3 rep max), but with lower volume (fewer reps and sets). Typically, you will perform 10-15 total reps, usually within 1-3 reps per set.
- T2: These are secondary compound exercises (e.g., Front Squat, Romanian Deadlift, Incline Bench Press, etc). These exercises have lower intensity (lower weights), but higher volume (more reps and sets). You should pick exercises that will assist with your T1 exercises. These exercises are performed with 65-85% of your 2-3 rep max, usually within 5-8 reps per set.
- T3: These are isolation exercises (e.g., Leg Press, Seated Leg Curl, Triceps Extension, Lateral Raise). These exercises have the lowest intensity (lightest weights), but highest volume (most reps and sets). These are performed with less than 65% of your 2-3 rep max, usually with 8 or more reps per set.
A useful rule of thumb is the 1:2:3 rule - for every rep you perform in T1, do 2 reps in T2, and 3 in T3.
This is a very short description of the GZCL principle. For more information, and more details, I REALLY recommend to read Cody's blogpost.
Application of the GZCL Principle to the Burrito But Big program
I highly recommend to read the Reddit post describing the program and all the progressions and details.
Check the interactive playground below to see how the program works, and what the weights/sets/reps look like for each week. You can edit the 2RM, 5RM, etc weights for each exercise, and see how the weight changes.
You can run GZCL: General Gainz - Burrito But Big program in the Liftosaur app. You only would need to set initial RM weights for each exercise, and the app will automatically calculate the weights, change the sets, autobalance the T3 weights, and do all the math for you.
Frequently Asked Questions
Is Burrito But Big good for building muscle?
Yes, Burrito But Big is specifically designed for hypertrophy. It uses the General Gainz framework but structures it into a 12-week program with leader and anchor phases that progressively increase volume and intensity to maximize muscle growth.
How many days a week is Burrito But Big?
Burrito But Big is a 4-day program. Each day includes T1 and T2 compound exercises plus T3 isolation work. Sessions typically run 60-90 minutes depending on how many extension sets you perform.
What are the different progression schemes in Burrito But Big?
The program offers several options: Classic (standard half-sets after the RM set), Conditioning (timed singles/doubles within 10 minutes), High-Volume (3 sets of 5-7 reps after the RM set), and Widowmaker (working toward a 20RM goal over 4 weeks). You can mix and match these across exercises.
How does the 12-week structure work?
Weeks 1-4 and 5-8 are "leader" phases where you build up reps and volume at moderate intensity. Weeks 9-12 are the "anchor" phase where you test heavier weights with lower reps and singles. The program resets your 1RM at the end based on your week 12 performance.
Do I need experience with General Gainz before running Burrito But Big?
It helps but isn't required. Burrito But Big lays out the exact sets, reps, and progressions for each week, so it's more structured than standard General Gainz. However, you should have at least a year of training experience and be comfortable with RPE-based training.
Can I swap exercises in Burrito But Big?
Yes, you can change T2 and T3 exercises to match your equipment and goals. Just make sure your T2 exercises support your T1 lifts, and keep T3 exercises as isolation movements. The progression logic carries over regardless of the exercise you choose.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 1 - Day 1
T1 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 1 - Day 2
T1 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 1 - Day 3
T1 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 1 - Day 4
T1 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 2 - Day 1
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 2 - Day 2
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 2 - Day 3
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 2 - Day 4
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 3 - Day 1
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 3 - Day 2
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 3 - Day 3
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 3 - Day 4
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 4 - Day 1
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 4 - Day 2
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 4 - Day 3
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 4 - Day 4
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 5 - Day 1
T1 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 5 - Day 2
T1 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 5 - Day 3
T1 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 5 - Day 4
T1 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T2 Leader Classic. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight. Then do 4-6 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 6 - Day 1
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 6 - Day 2
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 6 - Day 3
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 6 - Day 4
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 7 - Day 1
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 7 - Day 2
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 7 - Day 3
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 7 - Day 4
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 8 - Day 1
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 8 - Day 2
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 8 - Day 3
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 8 - Day 4
T1 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T2 Leader Classic. Now use the same weight, but attempt to do 1-2 reps more.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 9 - Day 1
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 9 - Day 2
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 9 - Day 3
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 9 - Day 4
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 10 - Day 1
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 10 - Day 2
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 10 - Day 3
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 10 - Day 4
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 11 - Day 1
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 11 - Day 2
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 11 - Day 3
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 11 - Day 4
T1 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do single sets (same weight, just one rep for each set).
T2 Anchor Classic. Work up to the RM of the first set, then record the weight. Then do 4 "half" sets (same weight, half of the reps).
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 12 - Day 1
T1 Anchor Classic. No single sets this time.
T2 Anchor Classic. No single sets this time.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 12 - Day 2
T1 Anchor Classic. No single sets this time.
T2 Anchor Classic. No single sets this time.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 12 - Day 3
T1 Anchor Classic. No single sets this time.
T2 Anchor Classic. No single sets this time.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
Week 12 - Day 4
T1 Anchor Classic. No single sets this time.
T2 Anchor Classic. No single sets this time.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
T3. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.
- Log your workouts there, and have a history of all your workouts on your phone
- It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
- And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
