Lyle's Generic Bulking

By Lyle McDonald

Good intermediate hypertrophy program. 4 day/week program, upper/lower body split.

Lower Body

Squat

4x6-8

106

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Barbell

Plates for each bar side

106.1 lb

-None

Warmup

State variables:

successes
failures

Stiff Leg Deadlift

3x6-8

90.5

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Barbell

Plates for each bar side

90.4 lb

-None

State variables:

successes
failures

Leg Press

3x10-12

170

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Leverage Machine

Plates for each bar side

170.1 lb

-None

Warmup

State variables:

successes
failures

Seated Leg Curl

2x10-12

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Leverage Machine

Plates for each bar side

40.8 lb

-None

Warmup

State variables:

successes
failures

Standing Calf Raise

3x6-8

27.5

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Dumbbell

Plates for each bar side

-None

Warmup

State variables:

successes
failures

Seated Calf Raise

3x10-12

61.5

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Barbell

Plates for each bar side

61.25 lb

-None

Warmup

State variables:

successes
failures

Upper Body

Bench Press

4x6-8

106

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Barbell

Plates for each bar side

106.1 lb

-None

Warmup

State variables:

successes
failures

Bent Over Row

3x6-8

74.5

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Barbell

Plates for each bar side

74.65 lb

-None

State variables:

successes
failures

Shoulder Press

3x10-12

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Dumbbell

Plates for each bar side

-None

Warmup

State variables:

successes
failures

4
Chin Up
2x10-12
BW
Bodyweight
Plates for each bar side
-None

Skullcrusher

2x12-15

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

EZ Bar

Plates for each bar side

27.05 lb

-None

Warmup

State variables:

successes
failures

Hammer Curl

2x12-15

Finish Day Script:

// progress: lp(5lb, 1, 0, 10lb, 0, 0)
if (completedReps >= reps && completedRPE <= RPE) {
  state.successes += 1;
  if (state.successes >= 1) {
    weights += 5lb
    state.successes = 0
    state.failures = 0
  }
}

Dumbbell

Plates for each bar side

-None

Warmup

State variables:

successes
failures

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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":"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 /u/blacknoir.\n\nIt contains example exercises from both Default GZCLP, Modified GZCLP and Advanced, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.","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":"A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.\n\nMore volume and slower progression than in GZCLP, which makes it a good program for intermediate lifters.\nThe bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!\n\nPlease read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before start!","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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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":"It's a 5-week variant of original 9-week GZCL: UHF program\n\nPlease read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before starting the program!","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","url":"https://www.gainzfever.com/","tags":[],"exercises":[{"quickAddSets":false,"variationExpr":"day == 1 ? 1 : day == 6 ? 2 : day == 11 ? 3 : day == 16 ? 4 : day == 21 ? 5 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":false,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false},{"weightExpr":"81%","isAmrap":true,"repsExpr":"4","logRpe":false,"timerExpr":"180","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false},{"weightExpr":"86%","isAmrap":true,"repsExpr":"3","logRpe":false,"timerExpr":"190","askWeight":false}]},{"sets":[{"weightExpr":"83%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"88%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false},{"weightExpr":"93%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"200","askWeight":false}]},{"sets":[{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false},{"weightExpr":"90%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"210","askWeight":false}]},{"sets":[{"weightExpr":"86%","isAmrap":false,"repsExpr":"3","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"90%","isAmrap":false,"repsExpr":"2","logRpe":false,"timerExpr":"220","askWeight":false},{"weightExpr":"95%","isAmrap":true,"repsExpr":"1","logRpe":false,"timerExpr":"220","askWeight":false}]}],"name":"t1: Squat","id":"ocvoyrpj","state":{},"finishDayExpr":"","descriptions":["","**T1**. 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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[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Seated Leg Curl[1-5] / ...t3: Seated Row/ update: custom() { ...t3: Seated Row }"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / 2x4 81%, 1x4+ 81% / 180s\n// **T2**. Pause Squat. Same - set your 1RM before starting the sets\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Shoulder Press[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lateral Raise[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Pec Deck[1-5] / ...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[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Hyperextension[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Fly[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// ...t1: Squat\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift. Same - set your 1RM before starting the sets\nt2: Deadlift / 6x3 57%, 1x3+ 57% / 120s\n// ...t3: Seated Row\nt3: Incline Bench Press Wide Grip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Chest Dip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row"},{"name":"Day 5","exerciseText":"// ...t1: Squat\nt1: Front Squat / 2x4 81%, 1x4+ 81% / 180s\n// ...t2: Incline Bench Press\nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// ...t3: Seated Row\nt3: Stiff Leg Deadlift[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lunge[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lat Pulldown[1-5] / ...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\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"t1: 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: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\n// **T2**. Paused Deadlift.\nt2: Deadlift / 8x2 62% / 128s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 3x3 86%, 1x3+ 86% / 190s\nt2: Bench Press Close Grip / 4x8 67% / 128s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Incline Bench Press / 4x6 67% / 136s\nt3: Seated Row / 1x8-10 73%+, 3x1+ 73% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Squat / 9x1 76%, 1x1+ 76% / 136s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 93%, 2x1 97%, 1x1+ 97% / 200s\nt2: Deadlift / 9x1 67%, 1x1+ 67% / 136s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Incline Bench Press / 4x5 71%, 1x5+ 71% / 144s\nt3: Seated Row / 1x6-8 79%+, 2x1+ 79% / 72s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x1 90%, 1x1+ 90% / 210s\n// **T2**\nt2: Squat / 4x5 74%, 1x5+ 74% / 144s"},{"name":"Day 3","exerciseText":"// **T1**. 1\" Deficit Deadlift\nt1: Deadlift / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 210s\nt2: Legs Up Bench Press / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 95%, 1x1+ 95% / 210s\n// **T2**\nt2: Deadlift / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Incline Bench Press / 1x1+ 52% / 152s\nt3: Seated Row / 1x10 73%+ / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Squat / 1x1+ 57% / 152s"},{"name":"Day 3","exerciseText":"// **T1**\nt1: Deadlift / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Legs Up Bench Press / 1x1+ 52% / 152s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 95%, 1x1+ 100% / 220s\nt2: Deadlift / 1x1+ 52% / 152s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Bench Press Close Grip / 1x1+ 57% / 152s"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"rpvbwkah"},{"id":"xyfxwunk"},{"id":"iamzprhr"},{"id":"acouszlt"},{"id":"hlmeexiy"}],"id":"meiilssl"}],"author":"Cody Lefever","clonedAt":1712146576977,"description":"VDIP - Volume-dependent Instensity Progression. 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All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 2 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Seated Row","id":"wjrpypcw","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 2 ? 1 : 1","exerciseType":{"equipment":"cable","id":"latPulldown"},"descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 2 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Lat Pulldown","id":"mcoonhsh","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"ofvzsmzl","variationExpr":"day == 3 ? 1 : 1","reuseUpdateDayScript":"ofvzsmzl","exerciseType":{"equipment":"barbell","id":"deadlift"},"descriptions":["","**T1**.\n* **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n* **Extend**: Do the same amount of singles (1 rep) as it was your RM, with the same weight. E.g. if you did 4RM, do 4 sets x 1 rep after. You can extend the number of sets up to 3 extra sets (e.g. for 4RM - up to 7 sets x 1 rep max) if 4RM was easy.\n* Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n* If you are able to do 6 reps with 6 extensions, the weight will be increased next time"],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"85%","repsExpr":"6","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"3","timerExpr":"180"}],"quickAddSets":true}],"name":"t1: Deadlift","id":"kgpucagb","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":true},{"reuseFinishDayScript":"zpgzxbrs","variationExpr":"day == 3 ? 1 : 1","reuseUpdateDayScript":"zpgzxbrs","exerciseType":{"equipment":"barbell","id":"frontSquat"},"descriptions":["","**T2**.\n* **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n* **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n* Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n* If you are able to do 10RM with 4 extensions, the weight will be increased next time"],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"120"},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false}],"quickAddSets":true}],"name":"t2: Front Squat","id":"oylowniy","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":true},{"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"cable","id":"crunch"},"descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Crunch","id":"kurluvnu","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 3 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"goodMorning"},"descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 3 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Good Morning","id":"rszafccs","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"ofvzsmzl","variationExpr":"day == 4 ? 1 : 1","reuseUpdateDayScript":"ofvzsmzl","exerciseType":{"equipment":"barbell","id":"overheadPress"},"descriptions":["","**T1**.\n* **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n* **Extend**: Do the same amount of singles (1 rep) as it was your RM, with the same weight. E.g. if you did 4RM, do 4 sets x 1 rep after. You can extend the number of sets up to 3 extra sets (e.g. for 4RM - up to 7 sets x 1 rep max) if 4RM was easy.\n* Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n* If you are able to do 6 reps with 6 extensions, the weight will be increased next time"],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"85%","repsExpr":"6","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"3","timerExpr":"180"}],"quickAddSets":true}],"name":"t1: Overhead Press","id":"xjcsimqw","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":true},{"reuseFinishDayScript":"zpgzxbrs","variationExpr":"day == 4 ? 1 : 1","reuseUpdateDayScript":"zpgzxbrs","exerciseType":{"equipment":"bodyweight","id":"chinUp"},"descriptions":["","**T2**.\n* **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n* **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n* Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n* If you are able to do 10RM with 4 extensions, the weight will be increased next time"],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"75%","repsExpr":"10","logRpe":false,"askWeight":false,"isAmrap":false,"minRepsExpr":"6","timerExpr":"120"},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"1","logRpe":false,"timerExpr":"120","askWeight":false}],"quickAddSets":true}],"name":"t2: Chin Up","id":"gbbajkos","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":true},{"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Bicep Curl","id":"cfiaudhs","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":false},{"variationExpr":"day == 4 ? 1 : 1","exerciseType":{"equipment":"ezbar","id":"skullcrusher"},"descriptions":["","**T3**. All sets are Max Rep Sets (AMRAP)."],"descriptionExpr":"day == 4 ? 2 : 1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false},{"weightExpr":"50%","isAmrap":true,"repsExpr":"10","logRpe":false,"timerExpr":"90","askWeight":false}],"quickAddSets":false}],"name":"t3: Skullcrusher","id":"eezfitqj","state":{},"finishDayExpr":"","diffPaths":["quickAddSets","tags","stateMetadata","variations.0.quickAddSets"],"enableRpe":false,"enableRepRanges":false}],"name":"GZCL: General Gainz","days":[{"name":"Day 1","exercises":[{"id":"ofvzsmzl"},{"id":"zpgzxbrs"},{"id":"ujumehab"},{"id":"yfcinanp"}],"id":"npmlfmfw"},{"name":"Day 2","exercises":[{"id":"gszbjlpo"},{"id":"rxyvgncx"},{"id":"wjrpypcw"},{"id":"mcoonhsh"}],"id":"hknezyre"},{"name":"Day 3","exercises":[{"id":"kgpucagb"},{"id":"oylowniy"},{"id":"kurluvnu"},{"id":"rszafccs"}],"id":"nnojrrrn"},{"name":"Day 4","exercises":[{"id":"xjcsimqw"},{"id":"gbbajkos"},{"id":"cfiaudhs"},{"id":"eezfitqj"}],"id":"zfjafhek"}],"id":"gzcl-general-gainz","planner":{"name":"GZCL: General Gainz","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**.\n// * **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n// * **Extend**: Do the same amount of singles (1 rep) as it was your RM, with the same weight. E.g. if you did 4RM, do 4 sets x 1 rep after. You can extend the number of sets up to 3 extra sets (e.g. for 4RM - up to 7 sets x 1 rep max) if 4RM was easy.\n// * Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n// * If you are able to do 6 reps with 6 extensions, the weight will be increased next time\nt1: Squat / 1+x3-6 85% / 180s / update: custom() {~\n if (setIndex == 1) {\n numberOfSets = completedReps[1] > 2 ? completedReps[1] : 2\n sets(2, 99, 1, 1, 0, weights[1], 180, 0, 0)\n }\n~} / progress: custom() {~\n if (completedReps >= reps && numberOfSets == 7) {\n weights += 5lb\n }\n~}\n\n// **T2**.\n// * **Find**: Initially set your 1RM for the exercise, and work up to the first set.\n// * **Extend**: Do the of \"halfes\" sets (your RM from the first set / 2) so the volume would be double of your RM. E.g. if you did 10RM, do 4 sets x 5 reps (20 total) after. You can extend the number of sets up to 2 extra sets if 10RM was easy.\n// * Next time, you'd either try to do the same number of reps with the same weight (**Hold**), or try to **Push** and do more reps.\n// * If you are able to do 10RM with 4 extensions, the weight will be increased next time\nt2: Romanian Deadlift, Barbell / 1+x6-10 75%, 4x1 75% / 120s / update: custom() {~\n if (setIndex == 1) {\n sets(2, 99, floor(completedReps[1] / 2), floor(completedReps[1] / 2), 0, weights[1], 120, 0, 0)\n }\n~} / progress: custom() {~\n if (completedReps >= reps) {\n weights += 5lb\n }\n~}\n\n// **T3**. All sets are Max Rep Sets (AMRAP).\nt3: Seated Leg Curl / 3x10+ 50% / 90s\n// ...t3: Seated Leg Curl\nt3: Leg Extension / ...t3: Seated Leg Curl"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / ...t1: Squat / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\n// ...t2: Romanian Deadlift, Barbell\nt2: Incline Bench Press / ...t2: Romanian Deadlift, Barbell / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// ...t3: Seated Leg Curl\nt3: Seated Row / ...t3: Seated Leg Curl\n// ...t3: Seated Leg Curl\nt3: Lat Pulldown / ...t3: Seated Leg Curl"},{"name":"Day 3","exerciseText":"// ...t1: Squat\nt1: Deadlift / ...t1: Squat / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\n// ...t2: Romanian Deadlift, Barbell\nt2: Front Squat / ...t2: Romanian Deadlift, Barbell / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// ...t3: Seated Leg Curl\nt3: Crunch, Cable / ...t3: Seated Leg Curl\n// ...t3: Seated Leg Curl\nt3: Good Morning / ...t3: Seated Leg Curl"},{"name":"Day 4","exerciseText":"// ...t1: Squat\nt1: Overhead Press / ...t1: Squat / progress: custom() { ...t1: Squat } / update: custom() { ...t1: Squat }\n// ...t2: Romanian Deadlift, Barbell\nt2: Chin Up / ...t2: Romanian Deadlift, Barbell / progress: custom() { ...t2: Romanian Deadlift, Barbell } / update: custom() { ...t2: Romanian Deadlift, Barbell }\n// ...t3: Seated Leg Curl\nt3: Bicep Curl / ...t3: Seated Leg Curl\n// ...t3: Seated Leg Curl\nt3: Skullcrusher / ...t3: Seated Leg Curl"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"jxklgpen"},{"id":"bfqwcikk"},{"id":"tiqvkbte"},{"id":"xgajonck"}],"id":"cqynugqp"},{"name":"Week 2","days":[{"id":"pzknstwi"},{"id":"wxtduokr"},{"id":"kbkkbypd"},{"id":"erjcnxow"}],"id":"owasgkgm"},{"name":"Week 3","days":[{"id":"pvctbuyb"},{"id":"lfofehys"},{"id":"fkqfgrkh"},{"id":"cgbtqyzj"}],"id":"ajmhhcau"},{"name":"Week 4","days":[{"id":"sohddfqx"},{"id":"slxhjzmc"},{"id":"bzbkzyjo"},{"id":"jzcxrpph"}],"id":"bvgpdhsl"},{"name":"Week 5","days":[{"id":"dnifkgob"},{"id":"keuswvax"},{"id":"akmgkgbf"},{"id":"qnbbrvfb"}],"id":"ahahpxcc"},{"name":"Week 6","days":[{"id":"ajwwauzd"},{"id":"kfsqjozi"},{"id":"pxhkchrr"},{"id":"yncpihli"}],"id":"vdqhqryc"},{"name":"Week 7","days":[{"id":"ntkhsezs"},{"id":"qqhpvsyx"},{"id":"lazsdbln"},{"id":"shaejqow"}],"id":"jkomtczs"},{"name":"Week 8","days":[{"id":"mphuolzp"},{"id":"pqmknhst"},{"id":"ijvrgipl"},{"id":"bzxstdaq"}],"id":"uviaqgqp"},{"name":"Week 9","days":[{"id":"uzzbieum"},{"id":"rkhokjzo"},{"id":"smqrvbhz"},{"id":"rkheimyl"}],"id":"bognarsj"},{"name":"Week 10","days":[{"id":"xipwzska"},{"id":"lmtpeyvf"},{"id":"ynteigje"},{"id":"nkvvkjvm"}],"id":"ciiqwnfb"},{"name":"Week 11","days":[{"id":"igdiiycz"},{"id":"mivphimu"},{"id":"opiohgwl"},{"id":"zzwcjblz"}],"id":"oolkziuf"},{"name":"Week 12","days":[{"id":"zccyclyl"},{"id":"ggnstmuh"},{"id":"ctknhbrx"},{"id":"ijnlxxmc"}],"id":"rwirvcfy"}],"author":"/u/benjaminbk","clonedAt":1712147358224,"description":"Fun adaptation of GZCL: General Gainz program, with several variations of really interesting progression schemes available. \n\nBy default the program is set up with Classic progressions, but in the there're all possible progressions in the exercise library available. Just add/change an exercise, and specify \"Reuse logic\" to one of the progression schemes you wish. \n\n\nMake sure to read the <a href=\"https://www.reddit.com/r/gzcl/comments/12ggfn7/burrito_but_big_a_general_gainzbased_12week/\">original post on Reddit</a> describing the program before starting!\n","shortDescription":"Hypertrophy adaptation of General Gainz, as a 12-week program.","url":"https://www.liftosaur.com/programs/gzcl-general-gainz-burrito-but-big","tags":[],"exercises":[{"quickAddSets":true,"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 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1 Leader Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\nThen do 4-6 \"half\" sets (same weight, half of the reps).","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.","**T1 Leader Classic**. 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Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. 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Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do single sets (same weight, just one rep for each set).","**T1 Anchor Classic**. 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Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\nThen do 4 \"half\" sets (same weight, half of the reps).","**T2 Anchor Classic**. 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Work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt1_classic: Squat / 1+x6 85%+, 4x3 85% / 180s / progress: custom() {~\n weights = weights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n// **T2 Leader Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt2_classic: Romanian Deadlift, Barbell / 1+x8 80%+, 4x4 80% / 180s / progress: custom() { ...t1_classic: Squat } / update: custom() { ...t1_classic: Squat }\n// ...t3: Reverse Fly\nt3: Bicep Curl, EZ Bar[3,1-12] / ...t3: Reverse Fly\n// **T3**. Do Max Reps Sets, going close to failure, but in the rep range >= 10 reps.\nt3: Reverse Fly[3,1-12] / 3x10+ 70% / 60s\n\n/// Additional variations of T1 and T2\n/// Those are \"templates\" (i.e. with `used: none`), you can reuse them in your exercises\n\n// **T1 Leader Conditioning**. 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You can do\n// them by sets of 1 rep, 2 reps or 3 reps, every 60 seconds or so.\n// Use \"+\" button to add the sets.\nt2_leader_cond: Squat / used: none / 1+x8 80%+ 180s / progress: custom() {~\n weights = weights[1]\n~} / update: custom() {~\n var.threshold = reps[1] == 8 ? 16 :\n reps[1] == 10 ? 18 :\n reps[1] == 11 ? 20 : 22 \n if ((sum(completedReps) - reps[1]) < var.threshold) {\n numberOfSets += 1\n sets(numberOfSets, numberOfSets, 1, 3, 0, weights[1], 60, 0, 0)\n }\n~}\n\n// **T2 Leader High-Volume**. Similar to Classic, but after\n// the first set do the **\"high volume\"** part - 3 sets of **5-7 reps**.\n// Try to get as close to the top range as possible!\nt2_leader_high_volume: Squat / used: none / 1+x10 80%+ 180s, 3x5-7 80% / progress: custom() {~\n weights = weights[1]\n~} / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~}\n\n// **T2 Leader Widowmaker**. 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Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic: Squat / 1+x7-8 85%, 4x4 85% / 180s\n// **T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt2_classic: Romanian Deadlift, Barbell / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x10-11 80%, 4x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt1_classic: Squat / 1+x6 85%+, 4x3 85% / 180s\n// **T2 Leader Classic**. Beginning of the second mesocycle - again, work up to the RM of the first set, then record the weight.\n// Then do 4-6 \"half\" sets (same weight, half of the reps).\nt2_classic: Romanian Deadlift, Barbell / 1+x8 80%+, 4x4 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// **T1 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt1_classic: Squat / 1+x7-8 85%, 4x4 85% / 180s\n// **T2 Leader Classic**. Now use the same weight, but attempt to do 1-2 reps more.\nt2_classic: Romanian Deadlift, Barbell / 1+x9-10 80%, 2x4 80%, 2x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x8-9 85%, 2x4 85%, 2x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x10-11 80%, 4x5 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"t1_classic: Squat / 1+x9-10 85%, 4x5 85% / 180s\nt2_classic: Romanian Deadlift, Barbell / 1+x11-12 80%, 2x5 80%, 2x6 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"// **T1 Anchor Classic**. Work up to the RM of the first set, then record the weight.\n// Then do single sets (same weight, just one rep for each set).\nt1_anchor: Squat / 1x6 85%+, 6x1 85% / 180s / update: custom() {~\n if (setIndex == 1) {\n weights = weights[1]\n }\n~} / progress: custom() {~\n if (week == 12) {\n rm1 = weights[1] / rpeMultiplier(completedReps[1], 10)\n }\n~}\n// **T2 Anchor Classic**. Work up to the RM of the first set, then record the weight.\n// Then do 4 \"half\" sets (same weight, half of the reps).\nt2_anchor: Romanian Deadlift, Barbell / 1x8 80%+, 4x4 80% / 180s / update: custom() { ...t1_anchor: Squat }"},{"name":"Day 2","exerciseText":"// ...t1_anchor: Squat\nt1_anchor: Bench Press[9-12] / ...t1_anchor: Squat / progress: custom() { ...t1_anchor: Squat } / update: custom() { ...t1_anchor: Squat }\n// ...t2_anchor: Romanian Deadlift, Barbell\nt2_anchor: Overhead Press[9-12] / ...t2_anchor: Romanian Deadlift, Barbell / update: custom() { ...t1_anchor: Squat }"},{"name":"Day 3","exerciseText":"// ...t1_anchor: Squat\nt1_anchor: Deadlift[9-12] / ...t1_anchor: Squat / update: custom() { ...t1_anchor: Squat }\n// ...t2_anchor: Romanian Deadlift, Barbell\nt2_anchor: Front Squat[9-12] / ...t2_anchor: Romanian Deadlift, Barbell / update: custom() { ...t1_anchor: Squat }"},{"name":"Day 4","exerciseText":"// ...t1_anchor: Squat\nt1_anchor: Overhead Press[9-12] / ...t1_anchor: Squat / update: custom() { ...t1_anchor: Squat }\n// ...t2_anchor: Romanian Deadlift, Barbell\nt2_anchor: Bench Press Close Grip[9-12] / ...t2_anchor: Romanian Deadlift, Barbell / update: custom() { ...t1_anchor: Squat }"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"t1_anchor: Squat / 1x5 85%+, 5x1 85% / 180s\nt2_anchor: Romanian Deadlift, Barbell / 1x7 80%+, 2x3 80%, 2x4 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"t1_anchor: Squat / 1x4 85%+, 4x1 85% / 180s\nt2_anchor: Romanian Deadlift, Barbell / 1x6 80%+, 4x3 80% / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// **T1 Anchor Classic**. No single sets this time.\nt1_anchor: Squat / 1x3 85%+ / 180s\n// **T2 Anchor Classic**. No single sets this time.\nt2_anchor: Romanian Deadlift, Barbell / 1x5 80%+ / 180s"},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"pprgueex"},{"id":"btskecap"},{"id":"tacecdvu"}],"id":"vgcdgnlm"}],"author":"Bill Starr","description":"Strength program, using Medium/Light/Heavy day approach, and weekly weight progression for main exercises.","shortDescription":"Intermediate strength program","version":1718573400740,"url":"https://marathonhandbook.com/madcow/","tags":[],"exercises":[{"variationExpr":"day == 1 ? 1 : day == 2 ? 2 : day == 3 ? 3 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":[""],"descriptionExpr":"1","tags":[],"stateMetadata":{},"variations":[{"sets":[{"weightExpr":"40%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"85%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"40%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false}],"quickAddSets":false},{"sets":[{"weightExpr":"40%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"55%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"5","logRpe":false,"askWeight":false},{"weightExpr":"75%","isAmrap":false,"repsExpr":"3","logRpe":false,"askWeight":false},{"weightExpr":"65%","isAmrap":false,"repsExpr":"8","logRpe":false,"askWeight":false}],"quickAddSets":false}],"name":"Squat","id":"eiezjlju","state":{"increment":{"value":5,"unit":"lb"}},"finishDayExpr":"{~\n if (completedReps >= reps && dayInWeek == 3) {\n weights += state.increment\n } \n~}","diffPaths":["quickAddSets","descriptionExpr","updateDayExpr","tags","descriptions.1","variations.0.quickAddSets","variations.1.quickAddSets","variations.2.quickAddSets"],"updateDayExpr":"{~\n if (dayInWeek == 3 && setIndex == 4) {\n if (completedReps[setIndex] >= reps[setIndex]) {\n weights[5] = weights[4] + state.increment\n } else {\n weights[5] = weights[4]\n }\n }\n~}","enableRpe":false,"enableRepRanges":false},{"reuseFinishDayScript":"eiezjlju","variationExpr":"day == 1 ? 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