P-Zero Full Body Program Explained

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{"program":{"vtype":"program","id":"pzerofullbody","name":"P-Zero Full Body","url":"https://www.amazon.com/P-Zero-Revisiting-Method-Cody-Lefever-ebook/dp/B0FB43HYVJ","author":"Cody Lefever","shortDescription":"Latest GZCL program, it's like GZCLP 2.0","description":"This is a program from the latest Cody's book. Unlike GZCLP, it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.\n\nMake sure to read the book before doing the program! It gives a detailed explanation how things should work","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"arpzupwu","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1771730719946,"planner":{"vtype":"planner","name":"P-Zero Full Body","weeks":[{"name":"Week 1","days":[{"name":"Workout A1","exerciseText":"// ...T1\nT1: Deadlift / ...T1\n\n// ...T2\nT2: Bench Press / ...T2\n\n// ...T3\nT3: T Bar Row / ...T3\n\n// ...T3\nT3: Leg Press / ...T3\n\n// ...T3\nT3: Chest Dip / ...T3\n\n// ...T3\nT3: Cable Crunch / ...T3"},{"name":"Workout B1","exerciseText":"// ...T1\nT1: Overhead Press / ...T1\n\n// ...T2\nT2: Squat / ...T2\n\n// ...T3\nT3: Pull Up / ...T3\n\n// ...T3\nT3: Incline Bench Press, Dumbbell / ...T3\n\n// ...T3\nT3: Seated Leg Curl / ...T3\n\n// ...T3\nT3: Bicep Curl / ...T3"},{"name":"Workout A2","exerciseText":"// ...T1\nT1: Bench Press / ...T1\n\n// ...T2\nT2: Deadlift / ...T2\n\n// ...T3\nT3: Seated Row / ...T3\n\n// ...T3\nT3: Shoulder Press / ...T3\n\n// ...T3\nT3: Leg Extension / ...T3\n\n// ...T3\nT3: Side Crunch, Cable / ...T3"},{"name":"Workout B2","exerciseText":"// ...T1\nT1: Squat / ...T1\n\n// ...T2\nT2: Overhead Press / ...T2\n\n// ...T3\nT3: Romanian Deadlift, Barbell / ...T3\n\n// ...T3\nT3: Bench Press, Dumbbell / ...T3\n\n// ...T3\nT3: Lateral Raise, Cable / ...T3\n\n// ...T3\nT3: Flat Leg Raise / ...T3\n\n\n\n// **T1**. Set your 1RM before start.\n\n// **T1**.\nT1 / used: none / 3x4, 1x5+ / 3x3, 1x4+ / 3x2, 1x3+ / 72% / progress: custom(increase: 5lb, stage1weight: 0lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n }\n weights += state.increase\n if (completedReps[ns] < reps[ns]) {\n if (setVariationIndex == 3) {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n } else {\n setVariationIndex += 1\n }\n }\n~}\n\n\n// **T2**. Set your 1RM before start.\n\n// **T2**.\nT2 / used: none / 4x12 / 4x10 / 4x8 / 52% 120s / progress: custom(increase: 5lb, stage1weight: 0lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n }\n weights += state.increase\n if (!(completedReps >= reps)) {\n if (setVariationIndex == 3) {\n setVariationIndex = 1\n weights = state.stage1weight + state.increase\n } else {\n setVariationIndex += 1\n }\n }\n~}\n\n\n// **T3**. You need to get total reps indicated by max reps in range in\n// as few sets as possible. Complete a set with some reps, then add another\n// set and complete again. If you do all required reps in <= 4 sets, weight goes up.\n// If more than 4 sets - it goes to the next stage (dropping the goal reps)\nT3 / used: none / 1x1-60+ / 50% 90s / progress: custom(increase: 5lb, initialReps: 60, diff: 15, stage1weight: 0lb) {~\n if (reps[ns] == state.initialReps) {\n state.stage1weight = weights[ns]\n }\n if (sum(completedReps) >= reps[ns]) {\n if (completedNumberOfSets <= 4) {\n weights += state.increase\n } else {\n if (reps[ns] == state.initialReps - state.diff * 2) {\n weights = state.stage1weight + state.increase\n reps = state.initialReps\n } else {\n reps -= state.diff\n }\n }\n }\n~}\n\n// **T1 Ultra**.\n// It asks you if want to go switch to the next stage at the end (0 - keep, 1 - switch).\n// Switch to the next stage if the last set is significantly slower than first one.\nT1Ultra / used: none / 3x1 / 2x1 / 1x1 / 90% / progress: custom(increase: 5lb, nextstage+: 0) {~\n weights += state.increase\n if (state.nextstage > 0) {\n setVariationIndex += 1\n }\n~}"}]}]}},"fullDescription":"This is a program from the latest Cody's book. Unlike GZCLP, it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.\n\nMake sure to read the book before doing the program! It gives a detailed explanation how things should work","userAgent":"Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36 (KHTML, like Gecko) HeadlessChrome/145.0.0.0 Safari/537.36 Prerender (+https://github.com/prerender/prerender)"}