Texas Method

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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: Overhead Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2: Deadlift / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Bent Over Row / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: Lat Pulldown }\n/// t3: Bicep Curl / ...t3: Lat Pulldown[1] / progress: custom() { ...t3: Lat Pulldown }"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Bench Press / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2: Squat / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Lat Pulldown / ...t3: Lat Pulldown[1]\n/// t3: Tricep Extension / ...t3: Lat Pulldown[1]"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1: Deadlift / 4x3, 1x3+ / 5x2, 1x2+ / 9x1, 1x1+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1: Squat }\n\n// **T2**. Start with **65% of 5RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2: Overhead Press / 3x10 / 3x8 / 3x6 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) { ...t2: Bench Press }\n\n// ...t3: Lat Pulldown[1]\nt3: Bent Over Row / ...t3: Lat Pulldown[1]\n/// t3: Bicep Curl / ...t3: Lat Pulldown[1]"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"ejtenbmg"},{"id":"quvwjoly"},{"id":"qwajyjtz"},{"id":"shkzxshu"}],"id":"ctcxdocv"}],"author":"/u/blacknoir","description":"<p>Modification of the GZCLP program, with slightly different set x rep schemes and progressions (maybe for somebody who doesn't like 10x1 sets :)).\nBased on a popular set of elaborate spreadsheets created by a Reddit user <strong>/u/blacknoir.</strong><p>\n\n<p>It contains example exercises from both <strong>Default</strong> GZCLP, <strong>Modified</strong> GZCLP and <strong>Advanced</strong>, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.</p>","shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","version":1718888493975,"url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","tags":[],"exercises":[{"variationExpr":"day == 1 ? 1 : 1","exerciseType":{"equipment":"barbell","id":"squat"},"descriptions":["","**T1**. 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It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Squat / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Bench Press / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n// **T3**.\nt3_modified: Lat Pulldown / 3x12, 1x12+ / 60% 90s / progress: custom() {~\n if (completedReps[ns] >= 18) {\n weights = weights[ns] + 5lb\n }\n~}\n\n/// Other variations of T1 and T3:\n/// To use them, remove 'used: none' - or reuse those exercises\n/// in your other exercises.\nt1_advanced: Squat / used: none / 4x5, 1x5+ / 2x5, 1x5+ / 2x3, 1x3+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) {~\n if (descriptionIndex == 1) {\n descriptionIndex = 2\n }\n if (setVariationIndex == 4) {\n descriptionIndex = 2\n setVariationIndex = 1\n weights = weights[1] * 0.85\n rm1 = weights[1] / rpeMultiplier(5, 10)\n } else if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 3) {\n descriptionIndex = 3\n setVariationIndex += 1\n } else {\n setVariationIndex += 1\n }\n~}\n\n\nt3_linear: Lat Pulldown / used: none / 3x15 / 3x12 / 3x8 / 60% 90s / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) {~\n if (completedReps >= reps) {\n weights = weights[ns] + state.increase\n } else if (setVariationIndex == 1) {\n state.stage1weight = weights[ns]\n setVariationIndex += 1\n } else if (setVariationIndex == 2) {\n setVariationIndex += 1\n } else {\n setVariationIndex = 1\n weights = state.stage1weight + state.stage3increase\n }\n~}\n\n/// t3_motified: Tricep Extension / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }"},{"name":"Day 2","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Overhead Press / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Deadlift / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Bent Over Row / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }\n/// t3_modified: Bicep Curl / ...t3_modified: Lat Pulldown[1] / progress: custom() { ...t3_modified: Lat Pulldown }"},{"name":"Day 3","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Bench Press / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Squat / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 10lb, stage3increase: 15lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Lat Pulldown / ...t3_modified: Lat Pulldown[1]\n/// t3_modified: Tricep Extension / ...t3_modified: Lat Pulldown[1]"},{"name":"Day 4","exerciseText":"// **T1**. It starts with **85% of 5RM** (or approximately **75% or 1RM**).\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T1**.\n\n// **T1**. Retest week, you may skip warmups. Find your new 5RM (5 rep max), as follows\n// * Start with the bar, do 5 reps.\n// * Throw on some more weight, do 5 reps.\n// * Repeat, when the bar starts to get heavy, make smaller jumps.\n// * When you finally get to a set that is hard, but you do it - take that number, long press **5RM Test** set, and set the weight you did\n// * Tap on the \"New 5RM\" set to mark it completed\nt1_modified: Deadlift / 2x5, 1x5+ / 3x3, 1x3+ / 4x2, 1x2+ / 1x5 (5RM Test) / 75% / progress: custom(increase: 5lb) { ...t1_modified: Squat }\n\n// **T2**. Start with **55% of 1RM**.\n// You can adjust your 1RM by clicking the **edit** icon, and setting the **1 Rep Max** value.\n// There's the RM calculator there to help find it out if you don't know it\n\n// **T2**.\nt2_modified: Overhead Press / 4x8 / 4x6 / 4x4 / 55% / progress: custom(stage1weight: 0lb, increase: 5lb, stage3increase: 10lb) { ...t2_modified: Bench Press }\n\n// ...t3_modified: Lat Pulldown[1]\nt3_modified: Bent Over Row / ...t3_modified: Lat Pulldown[1]\n/// t3_modified: Bicep Curl / ...t3_modified: Lat Pulldown[1]"}]}]},"nextDay":1,"isMultiweek":true},{"weeks":[{"name":"Week 1","days":[{"id":"tvrtopro"},{"id":"akgmtzcu"},{"id":"uzelsbgb"},{"id":"hxaaydyz"}],"id":"gwxwcwku"},{"name":"Week 2","days":[{"id":"frtdfang"},{"id":"fffpypqj"},{"id":"oamilouq"},{"id":"ghqafxle"}],"id":"tkkijwfo"},{"name":"Week 3","days":[{"id":"ociztoxr"},{"id":"ntgxmrqt"},{"id":"ycwbhexs"},{"id":"aknjvehp"}],"id":"jzpgdgal"},{"name":"Week 4","days":[{"id":"sauqrxxl"},{"id":"jjgkkznh"},{"id":"jtvhqjuv"},{"id":"donzhytw"}],"id":"lrcveumb"},{"name":"Week 5","days":[{"id":"rvsnpfau"},{"id":"ujhzoree"},{"id":"zsuyhabl"},{"id":"dvlnfhmr"}],"id":"rxuignfx"},{"name":"Week 6","days":[{"id":"msygscyf"},{"id":"hndjuntj"},{"id":"fadignqg"},{"id":"awtjyvex"}],"id":"tzeyztmq"},{"name":"Week 7","days":[{"id":"wfpsjtal"},{"id":"ofkzjyrx"},{"id":"pbvlkvxc"},{"id":"fprbiatw"}],"id":"krpmblay"},{"name":"Week 8","days":[{"id":"jbofihxl"},{"id":"focysyze"},{"id":"rvpabenf"},{"id":"idumsnuj"}],"id":"iylajmxg"},{"name":"Week 9","days":[{"id":"jdejiacv"},{"id":"usulevci"},{"id":"yntircvf"},{"id":"erliabui"}],"id":"yvalydnx"},{"name":"Week 10","days":[{"id":"kczrtwpj"},{"id":"birmgnly"},{"id":"ymzvpjms"},{"id":"rzgyrdhd"}],"id":"vdatsuag"},{"name":"Week 11","days":[{"id":"fqgohayc"},{"id":"lqjmwkag"},{"id":"trmjpvru"},{"id":"xkecxybn"}],"id":"islgykir"},{"name":"Week 12","days":[{"id":"maxszdib"},{"id":"iuxgkswf"},{"id":"briixytt"},{"id":"xoqrfema"}],"id":"thiqncwj"}],"author":"Cody Lefever","clonedAt":1712114479112,"description":"<p>A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.</p>\n\n<p>More volume and slower progression than in GZCLP, which makes it a good program for intermediate lifters.</p>\n<p>The bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!</p>\n\n<p>Please read the <a href=\"https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html\" target=\"_blank\">program explanation</a> before start!</p>","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. 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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":"<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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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":"<p>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":"<p>Fun adaptation of GZCL: General Gainz program, with several variations of really interesting progression schemes available. \n</p>\n<p>By 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</p>\n<p>\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</p>","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**. 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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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