GZCL: General Gainz - Riptide Workout Program
Riptide is one of several named programs in Cody Lefever's General Gainz book. It builds on the core General Gainz framework - the tiered system (T1/T2/T3), Volume Drop Sets (VDS), and the four actions (Find, Hold, Push, Extend).
We strongly recommend buying the book to fully understand the concepts behind this program - effort ratings, Volume Drop Sets, the Effort Gap, Compensatory Acceleration Training (CAT), and the Find/Hold/Push/Extend progression system. The book covers all of this in depth, along with other programs like Abyssal Wake, Iron Tides, Wave Breaker, Steel Helm, etc.
Quick Overview
Riptide alternates between Find weeks (odd - discover your RM at a target effort) and Push weeks (even - hold the same weight, push for more reps). RPE guides the target effort: @8 = Easy (2+ RIR), @9 = Moderate (1 RIR), @10 = Hard (0 RIR).
This implementation uses a 4-day upper/lower split. T2 and T3 exercises are freely swappable - keep T1 as the main barbell compounds.
How to Use This in the App
On Find weeks, use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. Once you complete the RM set, the Volume Drop Sets auto-adjust to match your weight and reps.
On Push weeks, use the same weight as the previous Find week. The app remembers it. Push for as many reps as possible (AMRAP).
Set your 1RM for each exercise before starting - the app uses it to suggest initial weights via RPE tables.
Equipment Substitutions
Home gym alternatives for T3 machine exercises:
- Leg Press → Bulgarian Split Squat or Goblet Squat
- Seated Leg Curl → lighter Romanian Deadlift, Barbell or Nordic curls
- Leg Extension → Lunge or Sissy Squat
- Lat Pulldown → Pull Up or Chin Up
- Seated Row → Bent Over Row, Dumbbell
- Triceps Pushdown → Skullcrusher or Triceps Dip
- Face Pull → Reverse Fly with dumbbells
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 1 - Day 1
T1 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
T2 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
Week 1 - Day 2
T1 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
T2 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
Week 1 - Day 3
T1 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
T2 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
Week 1 - Day 4
T1 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
T2 - Find week. Use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
T3 - Max Rep Sets. Easy effort.
Week 2 - Day 1
T1 - Push week. Same weight as Week 1. Go for max reps.
T2 - Push week. Same weight as Week 1.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 2 - Day 2
T1 - Push week. Same weight as Week 1. Go for max reps.
T2 - Push week. Same weight as Week 1.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 2 - Day 3
T1 - Push week. Same weight as Week 1. Go for max reps.
T2 - Push week. Same weight as Week 1.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 2 - Day 4
T1 - Push week. Same weight as Week 1. Go for max reps.
T2 - Push week. Same weight as Week 1.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 3 - Day 1
T1 - Find week. Go heavier than Week 1.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 3 - Day 2
T1 - Find week. Go heavier than Week 1.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 3 - Day 3
T1 - Find week. Go heavier than Week 1.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 3 - Day 4
T1 - Find week. Go heavier than Week 1.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 4 - Day 1
T1 - Push week. Same weight as Week 3. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 3.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
Week 4 - Day 2
T1 - Push week. Same weight as Week 3. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 3.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
Week 4 - Day 3
T1 - Push week. Same weight as Week 3. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 3.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
Week 4 - Day 4
T1 - Push week. Same weight as Week 3. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 3.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
T3 - Hard effort.
Week 5 - Day 1
T1 - Find week.
T2 - Find week.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
Week 5 - Day 2
T1 - Find week.
T2 - Find week.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
Week 5 - Day 3
T1 - Find week.
T2 - Find week.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
Week 5 - Day 4
T1 - Find week.
T2 - Find week.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
T3 - New wave. Easy effort.
Week 6 - Day 1
T1 - Push week. Same weight as Week 5. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 5.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 6 - Day 2
T1 - Push week. Same weight as Week 5. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 5.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 6 - Day 3
T1 - Push week. Same weight as Week 5. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 5.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 6 - Day 4
T1 - Push week. Same weight as Week 5. VDS: if you hit <5 reps, singles. If 5+, half-sets.
T2 - Push week. Same weight as Week 5.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
T3 - Easy effort.
Week 7 - Day 1
T1 - Find week. Heaviest of the cycle.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 7 - Day 2
T1 - Find week. Heaviest of the cycle.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 7 - Day 3
T1 - Find week. Heaviest of the cycle.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 7 - Day 4
T1 - Find week. Heaviest of the cycle.
T2 - Find week.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
T3 - Moderate effort.
Week 8 - Day 1
T1 - Push week. Same weight as Week 7. No VDS. Final push!
T2 - Push week. Same weight as Week 7. Final week!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
Week 8 - Day 2
T1 - Push week. Same weight as Week 7. No VDS. Final push!
T2 - Push week. Same weight as Week 7. Final week!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
Week 8 - Day 3
T1 - Push week. Same weight as Week 7. No VDS. Final push!
T2 - Push week. Same weight as Week 7. Final week!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
Week 8 - Day 4
T1 - Push week. Same weight as Week 7. No VDS. Final push!
T2 - Push week. Same weight as Week 7. Final week!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
T3 - Hard effort. Final wave!
- 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.
