GZCLP 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 great beginner program. You do it three times a week and it's based on something called the GZCL principle. It's a good next step after doing 3-6 months of a Basic Beginner Routine or Starting Strength. It's also good for getting a lot of practice with exercises, because you do more reps than most other beginner programs.
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 GZCLP program
The GZCLP program has three workouts per week, but it's comprised of four different days - A1, A2, B1, and B2. So, you might do A1 on Monday, A2 on Wednesday, B1 on Friday, and then start the next week with B2 on Monday. You keep rotating through these workouts.
For T1 exercises, we utilize main lifts: Squat, Deadlift, Bench Press, Overhead Press . You start with 5 sets of 3 reps. The last rep should be as many as you can do (AMRAP), but don't push to total exhaustion. Stop when you feel you have 1-2 reps left. You'll know you're close to your limit when the bar gets much slower, or your form starts to go wrong.
If you manage to finish all sets, you add 5lb to the Bench Press and Overhead Press, and 10lb to the Squat and Deadlift. If you can't finish, you keep the weight the same, but move on to "Stage 2" - 6 sets of 2 reps. You keep adding weight following the same rules. If you still can't finish - you move to "Stage 3" - 10 sets of 1 rep.
If you can't manage "Stage 3", you either establish your new 5 reps max (5RM) and use that to restart "Stage 1", or you reduce your current weight by 10% and revert to "Stage 1".
So, to summarize:
Stage 1 - 5 sets of 3 reps, AMRAP on the last set
Stage 2 - 6 sets of 2 reps, AMRAP on the last set
Stage 3 - 10 sets of 1 rep, AMRAP on the last set
For T2 exercises, we also do the same main lifts as in T1: Squat, Deadlift, Bench Press, Overhead Press . When you're doing Squats as T1 exercise, you do Bench Press as T2. When Bench Press is T1, Squat is T2. You flip flop the T1 and T2.
There are also 3 stages in T2, but you don't do AMRAP on the last set. You use the same progression rules as in T1 - if you successfully finish all sets, you increase the weight by 5lb for Bench Press and Overhead Press, and by 10lb for Squat and Deadlift. If you couldn't finish all sets, you switch to the next stage.
There're the following stages:
Stage 1 - 3 sets of 10 reps, no AMRAP
Stage 2 - 3 sets of 8 reps, no AMRAP
Stage 3 - 3 sets of 6 reps, no AMRAP
If you fail "Stage 3", you revert to your last weight from "Stage 1", add 15lb to it, and transition back to "Stage 1".
For the T3 exercises, we use Lat Pulldown, and Dumbbell Bent Over Row
There are no stages, just do 3 sets of 15 reps, with AMRAP as a last set.
Once you can do 25 reps or more - add 5lb to the weight.
Check the interactive playground below to see how the program works. Try to complete different reps and see how it updates the weights, or switches to different stages for T1 and T2 exercises. You can adjust your weights by clicking on the icon.
You can run the GZCLP program in the Liftosaur app.
Muscle Balance
Muscles used, relatively to each other
Glutes
100%
Hamstrings
70%
Back
70%
Shoulders
70%
Chest
70%
Quadriceps
57%
Calves
26%
Abs
26%
Triceps
26%
Forearms
13%
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.
Day 1
Squat
Barbell
Warmup
Warmup
T1. It starts with 85% of 5RM (or approximately 75% or 1RM).
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Bench Press
Barbell
Warmup
T2. Start with 65% of 5RM.
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Lat Pulldown
Cable
Warmup
Warmup
T3.
Day 2
Overhead Press
Barbell
Warmup
T1. It starts with 85% of 5RM (or approximately 75% or 1RM).
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Deadlift
Barbell
Warmup
T2. Start with 65% of 5RM.
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Bent Over Row
Barbell
T3.
Day 3
Bench Press
Barbell
Warmup
Warmup
T1. It starts with 85% of 5RM (or approximately 75% or 1RM).
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Squat
Barbell
Warmup
T2. Start with 65% of 5RM.
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Lat Pulldown
Cable
Warmup
Warmup
T3.
Day 4
Deadlift
Barbell
Warmup
Warmup
T1. It starts with 85% of 5RM (or approximately 75% or 1RM).
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Overhead Press
Barbell
T2. Start with 65% of 5RM.
You can adjust your 1RM by clicking the edit icon, and setting the 1 Rep Max value.
There's the RM calculator there to help find it out if you don't know it
Bent Over Row
Barbell
T3.
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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Start with **55% of 1RM**.\nYou can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\nThere's the RM calculator there to help find it out if you don't know it","**T2**."],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"6","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"4","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"t2_modified: Overhead Press","id":"fzrkztcy","state":{"increase":{"value":5,"unit":"lb"},"stage3increase":{"value":10,"unit":"lb"},"stage1weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets","variations.0.sets.0.weightExpr","variations.0.sets.1.weightExpr","variations.0.sets.2.weightExpr","variations.0.sets.3.weightExpr","variations.1.sets.0.weightExpr","variations.1.sets.1.weightExpr","variations.1.sets.2.weightExpr","variations.1.sets.3.weightExpr","variations.2.sets.0.weightExpr","variations.2.sets.1.weightExpr","variations.2.sets.2.weightExpr","variations.2.sets.3.weightExpr"],"enableRpe":false,"enableRepRanges":false}],"name":"GZCLP: Blacknoir version","days":[{"name":"Day 1","exercises":[{"id":"tfbejcqk"},{"id":"yljzvtns"},{"id":"aquwpgls"}],"id":"ejtenbmg"},{"name":"Day 2","exercises":[{"id":"nevrojzc"},{"id":"jfskhyzk"},{"id":"goovndfr"}],"id":"quvwjoly"},{"name":"Day 3","exercises":[{"id":"uvcognoz"},{"id":"hosktprz"},{"id":"aquwpgls"}],"id":"qwajyjtz"},{"name":"Day 4","exercises":[{"id":"thlnfodw"},{"id":"fzrkztcy"},{"id":"goovndfr"}],"id":"shkzxshu"}],"id":"gzclp-blacknoir","planner":{"name":"GZCLP: Blacknoir version","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"/// The GZCLP logic is pretty tricky, so the code below may look intimidating.\n/// If you want to figure it out how it works, watch this video:\n/// https://www.youtube.com/watch?v=1sOr8pS9tl4\n///\n/// But if you just want to tweak the program slightly and add/change some T3s,\n/// simply add them at the end of each day, reusing t3: Lat Pulldown.\n/// As an example, there're some optional T3s commented out below (i.e. prefixed with ///).\n/// Remove triple slashes (///) there if you want to add them to the program.\n\n\n// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Squat / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 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. 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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! This set will update 1RM of this exercise.\nSquat / 1x1 100%+ (1RM)"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"eqfcforr"},{"id":"bkvelmvr"},{"id":"meegjaes"},{"id":"lfmfwsfh"},{"id":"jeyueypr"}],"id":"zzrnlbob"},{"name":"Week 2","days":[{"id":"dobbhmri"},{"id":"lzcuqrlu"},{"id":"nnwmutmt"},{"id":"irulxboe"},{"id":"mukjfmyt"}],"id":"hkjewavh"},{"name":"Week 3","days":[{"id":"onnpugbe"},{"id":"zgyjyits"},{"id":"pfpisgxk"},{"id":"kzgsvwxr"},{"id":"wwcoerxz"}],"id":"vsiqtcxw"},{"name":"Week 4","days":[{"id":"ssdwzirs"},{"id":"hmzgjfte"},{"id":"miwvstds"},{"id":"sjvslzlm"},{"id":"hwejbtbg"}],"id":"xnwzagjb"},{"name":"Week 5","days":[{"id":"wpgnzzrd"},{"id":"jrxwrdxq"},{"id":"mavzkekh"},{"id":"koidvqsa"},{"id":"egcbduxi"}],"id":"agzvduka"},{"name":"Week 6","days":[{"id":"tapigzqv"},{"id":"hrkihkka"},{"id":"vlzetaqj"},{"id":"olzzpqwk"},{"id":"ozbxehhc"}],"id":"xhtlkmer"},{"name":"Week 7","days":[{"id":"agijxzxh"},{"id":"cvvqwwkm"},{"id":"rrophuxf"},{"id":"krfsnqoz"},{"id":"iofvdxec"}],"id":"huwiarrq"},{"name":"Week 8","days":[{"id":"vfmvmbnr"},{"id":"vpxjdspw"},{"id":"zdllqswy"},{"id":"mwynepej"},{"id":"cctvlrgh"}],"id":"kvahzirr"},{"name":"Week 9","days":[{"id":"oqlhyyya"},{"id":"btzcddsf"},{"id":"pqgendiu"},{"id":"dfcycolq"},{"id":"ndwnhdrn"}],"id":"jnnqzthd"}],"author":"Cody Lefever","clonedAt":1712115468283,"description":"<p>The T1 resets base intensities and volumes every fourth week. 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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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