GZCL: UHF (Ultra High Frequency) is a weightlifting program based on the GZCL principle, created by Cody Lefever. The GZCL name comes from his Reddit username - u/gzcl. It's a program that combines GZCL principles and the Daily Undulated Periodization (DUP) principle. It's somewhat similar to GZCL: The Rippler , but The Rippler used week to week undulating while UFH sticks closer to the DUP principle and changes volume and intensity daily.
Another difference is that The Rippler sticks to Upper/Lower days, while in UHF every day is pretty much full body (if T1 is Upper, T2 is Lower, and vice versa).
The volume is also significantly higher, which makes it more of an advanced program.
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. For example, if you want to improve your Squat, you could do Front Squats as a T2 exercise. 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, Leg Curl, Triceps Extension, Lateral Raise). These exercises have the lowest intensity (lightest weights), but highest volume (most reps and sets). The goal is to choose exercises that will assist with your T1 and T2 exercises. 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 UHF program
T1 Exercise
In the UHF program, we use the 2 rep max (2RM) weight as Training Max (TM). This is a 9-week program, and each week we use different 2RM% weight and reps for various T1 exercises. E.g. for week 1, we use 85% of 2RM weight for Squat, 75% for Deadlift, 90% for Sling Shot Bench Press, etc.
As in any Linear Periodization program, the weight generally goes up, while volume goes down. The weight goes up non-linearly though, but in the wave form, where each wave is 3 weeks.
Squat
Barbell
Week 1
2x4
110lb
4+
110lb
Week 2
3x3
115lb
3+
115lb
Week 3
4x2
120lb
2+
120lb
Week 4
3
110lb
2
115lb
4x1
120lb
1+
120lb
Week 5
3
115lb
2
120lb
3x1
120lb
1+
120lb
Week 6
3
120lb
2
120lb
2x1
125lb
1+
125lb
Week 7
2x3
115lb
3+
115lb
Week 8
4x1
120lb
1+
120lb
Week 9
3
120lb
2
125lb
1
130lb
T2 Exercise
Same as T1, we use a 2RM weight for the TM and various T1 exercises. But unlike T1, we use a linear increase in weight (non-wavy) and a somewhat wavy decrease in volume. The peaks of the waves are mostly due to AMRAP (As Many Reps As Possible) sets.
For T2, we use the 'opposite' side for exercise selection - if T1 is Upper, T2 is Lower, and vice versa. This sort of makes the UHF program technically a full-body program.
Week 9 is a deload week, so skip the T2 exercise completely.
Incline Bench Press
Barbell
Week 1
3x10
65lb
10+
65lb
Week 2
4x8
70lb
Week 3
4x6
75lb
Week 4
4x5
80lb
5+
80lb
Week 5
5x4
85lb
Week 6
5x3
85lb
Week 7
9x2
90lb
2+
90lb
Week 8
10x1
95lb
T3 Exercise
For T3, the first set is a Rep Max set, where you work up to your Rep Max. For the first week, it's a 15RM, for the second week, it's a 12RM, and so on. To work up to your 15RM, you need to estimate your approximate 15RM weight and then perform 'warm-up' sets (3-4 of them) that are not fatiguing, gradually increasing the weight. For example, let's say you estimated your 15RM for EZBar Bicep Curl is 50lb. So, you would do:
5 reps with an empty bar
5 reps with 30lb
3 reps with 40lb
and 15 reps with 50lb.
If you missed and chose a weight that is too heavy, let's say you could only do 8 reps, or if it was too light and you did 12 reps, that's okay! You'll improve over time, so just record the weight and reps, and move on to the Max Rep Sets.
For the Max Rep Sets, simply try to do as many reps as possible with the same weight as the first set (50lb in our case). For the second, third, and so on, Max Reps Sets, you will likely be able to do fewer and fewer reps, but that's okay and expected as you accumulate fatigue.
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 the GZCL: UHF 9 weeks program in the Liftosaur app.
Muscle Balance
Muscles used, relatively to each other
Back
100%
Glutes
94%
Hamstrings
73%
Chest
66%
Shoulders
57%
Quadriceps
55%
Triceps
24%
Calves
23%
Biceps
21%
Abs
21%
Forearms
20%
Try it out in interactive playground!
Tap on squares to finish sets. Tap multiple times to reduce completed reps. Finish workout and see what the next time the workout would look like (with possibly updated weights, reps and sets).
For convenience, you can finish all the sets of an exercise by clicking on the icon. And you can adjust the exercise variables (weight, reps, TM, RIR, etc) by clicking on the icon.
Week 1 - Day 1
Squat
Barbell
Warmup
Warmup
T1. Before starting the sets, set your 1RM - by clicking "Edit" icon at the exercise.
Incline Bench Press
Barbell
Warmup
T2. Same - set your 1RM before starting the sets
Seated Row
Cable
Warmup
Warmup
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Bicep Curl
Dumbbell
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Seated Leg Curl
Leverage Machine
Warmup
Warmup
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Week 1 - Day 2
Bench Press
Barbell
Warmup
Warmup
T1. Before starting the sets, set your 1RM - by clicking "Edit" icon at the exercise.
Squat
Barbell
Warmup
T2. Pause Squat. Set your 1RM before starting the sets.
Shoulder Press
Dumbbell
Warmup
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Lateral Raise
Dumbbell
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Pec Deck
Leverage Machine
Warmup
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Week 1 - Day 3
Deadlift
Barbell
Warmup
Warmup
T1. 3" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking "Edit" icon at the exercise.
Legs Up Bench Press
Barbell
Warmup
T2. Same - set your 1RM before starting the sets
Pull Up
Bodyweight
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Reverse Hyperextension
Band
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Reverse Fly
Dumbbell
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Week 1 - Day 4
Sling Shot Bench Press
Barbell
Warmup
Warmup
...Squat
Deadlift
Barbell
Warmup
T2. Paused Deadlift. Set your 1RM before starting the sets.
Incline Bench Press Wide Grip
Barbell
Warmup
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Chest Dip
Bodyweight
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Triceps Extension
Dumbbell
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Week 1 - Day 5
Safety Squat Bar Squat
Barbell
Warmup
Warmup
T1. Before starting the sets, set your 1RM - by clicking "Edit" icon at the exercise.
Bench Press Close Grip
Barbell
Warmup
T2. Same - set your 1RM before starting the sets
Stiff Leg Deadlift
Barbell
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Lunge
Barbell
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
Lat Pulldown
Cable
Warmup
Warmup
T3. Work up to the RM for the first set, then use the same weight for the rest of the sets
You can use this program on Liftosaur - a weightlifting tracker app!
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.
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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: Squat / 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 = 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 **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: Bench Press / 3x10 / 3x8 / 3x6 / 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: Lat Pulldown / 2x15, 1x15+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 25) {\n weights = weights[ns] + 5lb\n }\n~}\n/// t3: Tricep Extension / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: 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: 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},{"weeks":[{"name":"Week 1","days":[{"id":"tvrtopro"},{"id":"akgmtzcu"},{"id":"uzelsbgb"},{"id":"hxaaydyz"}],"id":"gwxwcwku"},{"name":"Week 2","days":[{"id":"frtdfang"},{"id":"fffpypqj"},{"id":"oamilouq"},{"id":"ghqafxle"}],"id":"tkkijwfo"},{"name":"Week 3","days":[{"id":"ociztoxr"},{"id":"ntgxmrqt"},{"id":"ycwbhexs"},{"id":"aknjvehp"}],"id":"jzpgdgal"},{"name":"Week 4","days":[{"id":"sauqrxxl"},{"id":"jjgkkznh"},{"id":"jtvhqjuv"},{"id":"donzhytw"}],"id":"lrcveumb"},{"name":"Week 5","days":[{"id":"rvsnpfau"},{"id":"ujhzoree"},{"id":"zsuyhabl"},{"id":"dvlnfhmr"}],"id":"rxuignfx"},{"name":"Week 6","days":[{"id":"msygscyf"},{"id":"hndjuntj"},{"id":"fadignqg"},{"id":"awtjyvex"}],"id":"tzeyztmq"},{"name":"Week 7","days":[{"id":"wfpsjtal"},{"id":"ofkzjyrx"},{"id":"pbvlkvxc"},{"id":"fprbiatw"}],"id":"krpmblay"},{"name":"Week 8","days":[{"id":"jbofihxl"},{"id":"focysyze"},{"id":"rvpabenf"},{"id":"idumsnuj"}],"id":"iylajmxg"},{"name":"Week 9","days":[{"id":"jdejiacv"},{"id":"usulevci"},{"id":"yntircvf"},{"id":"erliabui"}],"id":"yvalydnx"},{"name":"Week 10","days":[{"id":"kczrtwpj"},{"id":"birmgnly"},{"id":"ymzvpjms"},{"id":"rzgyrdhd"}],"id":"vdatsuag"},{"name":"Week 11","days":[{"id":"fqgohayc"},{"id":"lqjmwkag"},{"id":"trmjpvru"},{"id":"xkecxybn"}],"id":"islgykir"},{"name":"Week 12","days":[{"id":"maxszdib"},{"id":"iuxgkswf"},{"id":"briixytt"},{"id":"xoqrfema"}],"id":"thiqncwj"}],"author":"Cody Lefever","clonedAt":1712114479112,"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":[],"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":"benchPress"},"variations":[{"sets":[{"weightExpr":"80%","isAmrap":false,"label":"80%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"80%","repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"80%","isAmrap":false,"label":"80%","repsExpr":"5","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"label":"85%","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"82.5%","isAmrap":false,"label":"82.5%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"82.5%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"82.5%","isAmrap":false,"label":"82.5%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"label":"85%","repsExpr":"4","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"90%","isAmrap":false,"label":"90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"90%","isAmrap":false,"label":"90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"90%","isAmrap":false,"label":"90%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"87.5%","isAmrap":false,"label":"87.5%","repsExpr":"3","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":false,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false},{"weightExpr":"92.5%","isAmrap":true,"label":"92.5%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"label":"90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"90%","isAmrap":false,"label":"90%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"90%","isAmrap":true,"label":"90%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"95%","repsExpr":"1","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":false,"label":"85%","repsExpr":"2","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":true,"label":"85%","repsExpr":"2","logRpe":false,"askWeight":false}]},{"sets":[{"weightExpr":"95%","isAmrap":false,"label":"95%","repsExpr":"1","logRpe":false,"askWeight":false}]}],"name":"t1: 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It's **week 12**, time to test your **1RM**. 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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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