GZCL Free Compendium

Hey Everybody!
GZCL here AKA Cody Lefever.
Email: CLGZ@ymail.com
What you'll find in the next few tabs are super simple spreadsheets that come
Read the instructions and notes and whatever you do don't mess around with a
But... if you're an Excel Wizard then you'll probably LMAO at this cause it's simp
But, what this means is that anyone can poke through this and figure out how t
Give the pre loaded program a shot first. (It'll be awesome, promise.)
If you want to play around with the spread sheet and make adjustments save a
I left all these cells UNLOCKED so you can look at the formula bar and see wha
WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULA
eadsheets that come preloaded with different set ups using my GZCL Method as inspiration.
n't mess around with any of the cells that aren't like this:
YELLOW Unless you're confident
at this cause it's simple.
s and figure out how to do this for themselves. :)
e, promise.)
ke adjustments save a 2nd

Read a review of it here!
mula bar and see what I used, change or imporove as desired, and therefore what you can use to build
OVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.
inspiration.
nless you're confident with your Excel skills.
at you can use to build your own training programs!
Here's a video on the basic use of this Blank Template https://www.youtube.com/watch?v=gFzlEQI9eE0

Here's a more complete walk through https://www.youtube.com/watch?v=G8VxKDyppLc
Training (Training Max is an estimated daily 2RM.)
T2 Accessories
Training List movements here that are not T1 movements, or based upon T1 movements.
Max T1 Movements should be competition lifts.
Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
Squat
155 Exceptions: Any close variation of a competition lift.
Incline Bench
Good T2 Options:
Bench Press
135 Examples: Front Squat, Close Grip Bench, opposite DL.
Front squat
Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
Deadlift
0
Sling Shot Bench, High Bar, Low Bar, etc.
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
OHP
75
Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing
Progression Table (Percentage of Training Max)
Week One
Week Two
Week Three
Week Four
Week Five
Week Six
Week Seven
From
6/3/2016
Enter as decimal
6/10/2016
6/17/2016
6/24/2016
7/1/2016
7/8/2016
7/15/2016
To
6/9/2016
(Ex: .85 = 85%)
6/16/2016
6/23/2016
6/30/2016
7/7/2016
7/14/2016
7/21/2016
Tier 1
Movement
%
Movement
%
Movement
%
Movement
%
Movement
%
Movement
%
Movement
Day One 1
Squat
squat
Day One 1
Day One 1
Day Two 1
Bench Press
Day Two 1
Day Two 1
Day Three 1
Squat
Day Three 1
Day Three 1
Day Four 1
Bench Press
Day Four 1
Day Four 1
Day Five 1
Squat
Day Five 1
Day Five 1
Day Six 1
Bench Press
Day Six 1
Day Six 1
Day Seven 1
Day Seven 1
Day Seven 1
Tier 2
Day One 2
Pulldown
Day One 2
Incline
Day Two 2
DB Row
Day Two 2
Pause Squat
Day Three 2
Pulldown
Day Three 2
Legs up Bench
Day Four 2
DB Row
Day Four 2
Lunges
Day Five 2
Pulldown
Day Five 2
CGBP
Day Six 2
DB Row
Day Six 2
Leg Press
Day Seven 2
Day Seven 2
T1 Movements
Third Tier Progression Guidelines

Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more sets at same weight.
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more sets at same weight.
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets at same weight.
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set at same weight.
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible.
Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
Perform all Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
Weight Rep Set

135
4
4
110
65
70
40
30
10
10
max
max
max
Weight Rep Set

115
4
4
50
105
35
20
45
10
10
max
max
max
Weight Rep Set

0
Day Two
Exercise
0
3
3
3
3
3
Weight Rep Set

140
115
95
125
10
70
Week 2
Day One
Exercise
squat
3
3
3
3
3
Day Three
Exercise
0
0
max
max
max
Day Four
Exercise
0
55
Weight Rep Set

0
Day Five
Exercise
120
Day Two
Exercise
0
Weight Rep Set

0
Day Three
Exercise
0
Weight Rep Set

0
Week 4
Day One
Exercise
Weight Rep Set

0
Weight
0
Weight
0
Day Two
Exercise
Weight Rep Set

0
Weight
0
Day Three
Exercise
Weight
0
Rep Set
Week 5
Day One
Exercise
0
Rep Set
Day Two
Exercise
0
Rep Set
Day Three
Exercise
0
Weight Rep Set

0
Week 6
Day One
Exercise
0
Weight Rep Set

0
Day Two
Exercise
0
Weight Rep Set

0
Day Three
Exercise
0
Weight Rep Set

0
Week 7
Day One
Exercise
0
Weight Rep Set

0
Day Two
Exercise
0
Weight Rep Set

0
Day Three
Exercise
0
Weight Rep Set

0
Week 8
Day One
Exercise
0
Weight Rep Set

0
Day Two
Exercise
0
Weight Rep Set

0
Day Three
Exercise
0
Weight Rep Set

0
Week 9
Day One
Exercise
0
Weight Rep Set

0
Day Two
Exercise
0
Weight Rep Set

0
Day Three
Exercise
0
Weight Rep Set

0
Weight Rep Set

0
Weight Rep Set

0
Weight Rep Set

0
Day Four
Exercise
0
Weight Rep Set

0
Day Four
Exercise
Rep Set
Day Four
Exercise
0
Weight Rep Set

0
Day Four
Exercise
0
Weight Rep Set

0
Day Four
Exercise
0
Weight Rep Set

0
Day Four
Exercise
0
Weight Rep Set

0
Day Four
Exercise
0
Weight Rep Set

0
Weight Rep Set

0
0
Day Five
Exercise
Weight Rep Set

0
0
Day Five
Exercise
Weight
0
0
Rep Set
Day Five
Exercise
Rep Set
Day Six
Exercise
Weight Rep Set

0
0
Day Five
Exercise
Weight Rep Set

0
0
Day Five
Exercise
Weight Rep Set

0
0
Day Five
Exercise
Weight Rep Set

0
0
Day Five
Exercise
Weight Rep Set

0
0
3
3
3
Weight Rep Set

125
60
3x45s
Day Six
Exercise
Weight Rep Set
Day Six
Exercise
Weight Rep Set
Day Six
Exercise
Rest
max
max
max
T3 sets do not have to all be same reps per set. Peform each following "Rep Out Rule" described above.
3
3
3
Weight Rep Set

145
max
max
max
3
3
3
Weight Rep Set

120
max
max
max
Week 3
Day One
Exercise
Week Nine
7/29/2016
8/4/2016
Movement
Rest Guide
The rest guide is important to follow fairly closely due to Rep Out Rule.
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set.
Training Schedule
Week 1
Day One
Tier Exercise
1 Squat
1
1
2 Pulldown
2 Incline
3 Leg Curl
3 Bar Curl
3 Side Laterals
Day Two
Tier Exercise
1 Bench Press
1
1
2 DB Row
2 Pause Squat
3 Calves
3 Flyes
3 Shrugs
Day Three
Tier Exercise
1 Squat
1
1
2 Pulldown
2 Legs up Bench
3 Leg extension
3 Reverse Fly
3 Tricep Pushdown
Day Four
Tier Exercise
1 Bench Press
1
1
2 DB Row
2 Lunges
3 Leg Curl
3 Bar Curl
3 Side Laterals
Day Five
Tier Exercise
1 Squat
1
1
2 Pulldown
2 CGBP
3 Calves
3 DB OHP
3 Hyper Extension
Day Six
Tier Exercise
1 Bench Press
1
1
2 DB Row
2 Leg Press
3 Leg extension
3 Reverse Fly
3 Tricep Pushdown
Day Seven
Tier Exercise
1
1
1
2 Rest
2
3
3
3
Week Eight
7/22/2016
7/28/2016
Movement
Weight
0
Rest
Weight Rep Set
Day Six
Exercise
Rest
Weight Rep Set
Day Six
Exercise
Weight Rep Set
Day Six
Exercise
Rest
Weight Rep Set
Day Six
Exercise
Rest
Weight Rep Set

0
Rest
Rest
3
3
3
Weight Rep Set
Day Seven
Exercise
Weight Rep Set
Day Seven
Exercise
Rest
Weight Rep Set
Day Seven
Exercise
Rest
Weight
Rep Set
Day Seven
Exercise
Rest
Weight Rep Set

0
Rest
Day Seven
Exercise
Weight Rep Set
Day Seven
Exercise
Weight Rep Set
Day Seven
Exercise
Rest
Weight Rep Set
Day Seven
Exercise
Rest
Weight Rep Set

0
Rest
Third Tier Progression Guidelines

Weeks 1&2 In 3-4 sets work up to
Week 7&8 In 3-4 sets work up to
Week 9 In 3-4 sets work up to
heaviest
heaviest
heaviest
heaviest
heaviest
12-15 reps. Once reached that's the first set. Perform four more sets at same weight.
10-12 reps. Once reached that's the first set. Perform three more sets at same weight.
8-10 reps. Once reached that's the first set. Perform two more sets at same weight.
6-8 reps. Once reached that's the first set. Perform one more set at same weight.
10 reps. Once reached that is final set for that movement.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible.
Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
Perform all Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set.
Training Schedule
Week 1
Day One
Tier Exercise
1 Squat
1
1
2 Incline Bench
3 V Grip Cable Row
3 Ez Bar Curl
3 Leg Curl
Day Two
Tier Exercise
1 Bench
1
1
2 Pause Squat
3 Seated DB OHP
3 Side Laterals
3 Pec Deck
Day Three
Tier Exercise
1 3" Deficit Deadlift
1
1
2 Legs Up Bench
3 Pull Up
3 Hyper Extension
3 Rear Delt Flye
Day Four
Tier Exercise
1 Sling Shot Bench
1
1
2 Paused Deadlift
3 Wide Grip Incline
3 Dips
3 Cable OH Tri Ext
Day Five
Tier Exercise
1 Front Squat
1
1
2 Close Grip Bench
3 Stiff Leg Deadlift
3 Back Step Lunge
3 Lat Pull Down
Weight Rep Set

130
4
3+
55
?
?
?
10
Max
Max
Max
4+
5
5
5
Weight Rep Set

110
4
3+
110
?
?
?
3
Max
Max
Max
7+
5
5
5
Weight Rep Set

100
4
3+
80
?
?
?
10
Max
Max
Max
4+
5
5
5
Weight Rep Set

115
4
3+
80
?
?
?
3
Max
Max
Max
7+
5
5
5
Weight Rep Set

305
4
3+
85
?
?
?
10
Max
Max
Max
4+
5
5
5
Week 2
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Pause Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
3" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Paused Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
Front Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight Rep Set

140
3
4+
60
?
?
?
8
Max
Max
Max
4
5
5
5
Weight Rep Set

115
3
4+
115
?
?
?
2
Max
Max
Max
8
5
5
5
Weight Rep Set

110
3
4+
85
?
?
?
8
Max
Max
Max
4
5
5
5
Weight Rep Set

125
3
4+
90
?
?
?
2
Max
Max
Max
8
5
5
5
Weight Rep Set

325
3
4+
90
?
?
?
8
Max
Max
Max
4
5
5
5
Week 3
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Pause Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
2" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Paused Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
Front Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight
135
145
150
65
?
?
?
Rep Set
3
1
2
2
1
3+
6
4
Max 4
Max 4
Max 4
Weight
115
120
125
125
?
?
?
Rep Set
3
1
2
2
1
3+
1 10+
Max 4
Max 4
Max 4
Weight Rep Set

115
2
5+
90
?
?
?
6
Max
Max
Max
4
4
4
4
Weight
120
125
135
95
?
?
?
Rep Set
3
1
2
2
1
3+
1 10+
Max 4
Max 4
Max 4
Weight
315
335
350
100
?
?
?
Rep Set
3
1
2
2
1
3+
6
4
Max 4
Max 4
Max 4
Week 4
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
1" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
Front Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight Rep Set

145
1
5+
70
?
?
?
5
Max
Max
Max
5+
3
3
3
Weight Rep Set

125
1
5+
120
?
?
?
Weight
120
125
130
100
?
?
?
5
Max
Max
Max
5+
3
3
3
Rep Set
3
1
2
1
1
3+
5
5+
Max 3
Max 3
Max 3
Weight Rep Set

130
1
5+
100
?
?
?
5
Max
Max
Max
5+
3
3
3
Weight Rep Set

340
1
5+
105
?
?
?
5
Max
Max
Max
5+
3
3
3
Week 5
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
Front Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight
140
145
155
50
?
?
?
Rep
3
2
Max
Max
Max
Max
Max
Set
1
1
1
1
1
1
1
Weight
115
125
130
95
?
?
?
Rep
3
2
Max
Max
Max
Max
Max
Set
1
1
1
1
1
1
1
Weight
120
130
135
70
?
?
?
Rep
3
2
Max
Max
Max
Max
Max
Set
1
1
1
1
1
1
1
Weight
125
130
135
75
?
?
?
Rep
3
2
Max
Max
Max
Max
Max
Set
1
1
1
1
1
1
1
Weight
325
340
360
80
?
?
?
Rep
3
2
Max
Max
Max
Max
Max
Set
1
1
1
1
1
1
1
Rest Guide
The rest guide is important to follow
T1 Rest 3-5 minutes between sets. Closer to 5 minutes
T2 Rest 2-3 minutes between sets. Closer to 3 minutes
T3 Frest 60-90 seconds between sets. Closer to 90 seco
Training Schedule
Week 1
Day One
Tier Exercise
1 Squat
1
1
2 Incline Bench
3 V Grip Cable Row
3 Ez Bar Curl
3 Leg Curl
Day Two
Tier Exercise
1 Bench
1
1
2 Pause Squat
3 Seated DB OHP
3 Side Laterals
3 Pec Deck
Day Three
Tier Exercise
1 3" Deficit Deadlift
1
1
2 Legs Up Bench
3 Pull Up
3 Hyper Extension
3 Rear Delt Flye
Day Four
Tier Exercise
1 Sling Shot Bench
1
1
2 Paused Deadlift
3 Wide Grip Incline
3 Dips
3 Cable OH Tri Ext
Day Five
Tier Exercise
1 SSB Squat
1
1
2 Close Grip Bench
3 Stiff Leg Deadlift
3 Back Step Lunge
3 Lat Pull Down
Weight Rep Set

385
4
3+
145
?
?
?
10 4+
Max 5
Max 5
Max 5
Weight Rep Set

275
4
3+
320
?
?
?
3
7+
Max 5
Max 5
Max 5
Weight Rep Set

400
4
3+
195
?
?
?
10 4+
Max 5
Max 5
Max 5
Weight Rep Set

295
4
3+
320
?
?
?
3
7+
Max 5
Max 5
Max 5
Weight Rep Set

320
4
3+
210
?
?
?
10 4+
Max 5
Max 5
Max 5
Week 2
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Pause Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
3" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Paused Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight Rep Set

410
3
4+
160
?
?
?
8
Max
Max
Max
4
5
5
5
Weight Rep Set

295
3
4+
340
?
?
?
2
Max
Max
Max
8
5
5
5
Weight Rep Set

430
3
4+
210
?
?
?
8
Max
Max
Max
4
5
5
5
Weight Rep Set

310
3
4+
350
?
?
?
2
Max
Max
Max
8
5
5
5
Weight Rep Set

340
3
4+
230
?
?
?
8
Max
Max
Max
4
5
5
5
Week 3
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Pause Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
3" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Paused Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight Rep Set

430
2
5+
170
?
?
?
6
Max
Max
Max
4
4
4
4
Weight Rep Set

310
2
5+
365
?
?
?
1
Max
Max
Max
10
4
4
4
Weight Rep Set

455
2
5+
230
?
?
?
6
Max
Max
Max
4
4
4
4
Weight Rep Set

325
2
5+
375
?
?
?
1
Max
Max
Max
10
4
4
4
Weight Rep Set

365
2
5+
245
?
?
?
6
Max
Max
Max
4
4
4
4
Week 4
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
2" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight
400
410
420
185
?
?
?
Rep Set
3
1
2
1
1
5+
5
5+
Max 4
Max 4
Max 4
Weight
285
295
300
355
?
?
?
Rep Set
3
1
2
1
1
5+
5
5+
Max 4
Max 4
Max 4
Weight
415
430
440
245
?
?
?
Rep Set
3
1
2
1
1
5+
5
5+
Max 4
Max 4
Max 4
Weight
300
310
315
400
?
?
?
Rep Set
3
1
2
1
1
5+
5
5+
Max 4
Max 4
Max 4
Weight
330
340
355
260
?
?
?
Rep Set
3
1
2
1
1
5+
5
5+
Max 4
Max 4
Max 4
Week 5
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
2" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight
410
420
430
190
?
?
?
Rep Set
3
1
2
1
1
4+
4
5
Max 3
Max 3
Max 3
Weight
295
300
310
365
?
?
?
Rep Set
3
1
2
1
1
4+
4
5
Max 3
Max 3
Max 3
Weight
430
440
455
250
?
?
?
Rep Set
3
1
2
1
1
4+
4
5
Max 3
Max 3
Max 3
Weight
310
315
325
415
?
?
?
Rep Set
3
1
2
1
1
4+
4
5
Max 3
Max 3
Max 3
Weight
340
355
365
270
?
?
?
Rep Set
3
1
2
1
1
4+
4
5
Max 3
Max 3
Max 3
Week 6
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
2" Deficit Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight
420
430
445
195
?
?
?
Rep Set
3
1
2
1
1
3+
3
5
Max 3
Max 3
Max 3
Weight
300
310
315
375
?
?
?
Rep Set
3
1
2
1
1
3+
3
5
Max 3
Max 3
Max 3
Weight
440
455
470
260
?
?
?
Rep Set
3
1
2
1
1
3+
3
5
Max 3
Max 3
Max 3
Weight
315
325
335
430
?
?
?
Rep Set
3
1
2
1
1
3+
3
5
Max 3
Max 3
Max 3
Weight
355
365
375
275
?
?
?
Rep Set
3
1
2
1
1
3+
3
5
Max 3
Max 3
Max 3
Week 7
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Pause Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight Rep Set

410
3
3+
200
?
?
?
2 10+
Max 2
Max 2
Max 2
Weight Rep Set

295
3
3+
340
?
?
?
2
5+
Max 2
Max 2
Max 2
Weight Rep Set

480
3
3+
270
?
?
?
2
5+
Max 2
Max 2
Max 2
Weight Rep Set

310
3
3+
440
?
?
?
2
5+
Max 2
Max 2
Max 2
Weight Rep Set

340
3
3+
285
?
?
?
2
5+
Max 2
Max 2
Max 2
Week 8
Day One
Exercise
Squat
Incline Bench
V Grip Cable Row
Ez Bar Curl
Leg Curl
Day Two
Exercise
Bench
Pause Squat
Seated DB OHP
Side Laterals
Pec Deck
Day Three
Exercise
Deadlift
Legs Up Bench
Pull Up
Hyper Extension
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
Deadlift
Wide Grip Incline
Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Close Grip Bench

Stiff Leg Deadlift
Back Step Lunge
Lat Pull Down
Weight Rep Set

420
1
5+
210
?
?
?
1
Max
Max
Max
10
2
2
2
Weight Rep Set

300
1
5+
355
?
?
?
1
Max
Max
Max
10
2
2
2
Weight Rep Set

495
1
5+
275
?
?
?
1
Max
Max
Max
10
2
2
2
Weight Rep Set

315
1
5+
455
?
?
?
1
Max
Max
Max
10
2
2
2
Weight Rep Set

355
1
5+
295
?
?
?
1
Max
Max
Max
10
2
2
2
Week 9
Day One
Exercise
Squat
Deload
V Grip Cable Row
Leg Curl
Day Two
Exercise
Bench
Deload
Seated DB OHP
Pec Deck
Day Three
Exercise
Deadlift
Deload
Pull Up
Rear Delt Flye
Day Four
Exercise
Sling Shot Bench
4" Block Deadlift

Dips
Cable OH Tri Ext
Day Five
Exercise
SSB Squat
Deload
Back Step Lunge
Lat Pull Down
Weight Rep
430
3
445
2
455
Max
Deload
?
Max
?
Max
Set
1
1
1
Weight Rep
310
3
315
2
325
Max
Deload
?
Max
?
Max
Set
1
1
1
Weight Rep
510
3
520
2
535
Max
Deload
?
Max
?
Max
Set
1
1
1
Weight Rep
325
3
335
2
340
Max
480
5
?
Max
?
Max
Set
1
1
1
4+
1
1
Weight Rep
365
3
375
2
385
Max
Deload
?
Max
?
Max
Set
1
1
1
1
1
1
1
1
1
1
1
GUIDE
Movement
1" Deficit Deadlift
1" Deficit Deadlift
Movement
2" Deficit Deadlift
2" Deficit Deadlift
Movement
3" Deficit Deadlift
3" Deficit Deadlift
Movement
Deadlift
Deadlift
Movement
Deadlift
Deadlift
Movement
Deadlift
Deadlift
Movement
Deadlift
1" Block Pull
Movement
Deadlift
2" Block Pull
Movement
Week One
Weight
Reps
Find 3RM
(-20% from above)
3
Week Two
Weight
Reps
Find 2RM
(-25% from above)
2
Week Three
Weight
Reps
Find 1RM
(-30% from above)
1
Week Four
Weight
15% < Week-1's 3RM Weight
(-20% from above)
Week Five
Weight
10% < Week-1's 3RM Weight
(-15% from above)
Week Six
Weight
Same as Week-1's 3RM
(-7.5% from above)
Reps
3
5
Reps
2
3
Reps
1
1
Week Seven
Weight
Reps
Find 3RM
(+5% from above)
Max
Week Eight
Weight
Reps
Find 2RM
(+7.5% from above)
Max
Week Nine
Weight
Reps
Deadlift
Find 1RM (10-20 lb. left in the tank)
3" Block Pull
(+10% from above)
Max
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST)
Test Day
Weight
Reps
Deadlift
Find Actual 1RM
CALCULATOR
Sets
5+
Sets
5+
Sets
7+
Movement
T1 1" Deficit Deadlift
Movement
Movement
Sets
5+
4
Movement
T1 Deadlift
T1 Deadlift
Sets
5+
5
Movement
T1 Deadlift
T1 Deadlift
Sets
7+
1+
Movement
T1 Deadlift
T1 Deadlift
Sets
4
Sets
4
Sets
Movement
T1 Deadlift
T1 1" Block Pull
Movement
T1 Deadlift
T1 2" Block Pull
Movement
Week One
Weight
405
325
Week Two
Weight
100
75
Week Three
Weight
100
70
Week Four
Weight
345
275
Week Five
Weight
365
310
Week Six
Weight
405
375
Week Seven
Weight
100
105
Week Eight
Weight
100
110
Week Nine
Weight
in the tank)
2
BEFORE DL TEST)
Sets
RM
T1 Deadlift
100
T1 3" Block Pull
110
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TES
Test Day
Weight
T1 Deadlift
Find Actual 1RM
Use this as a stand alone deadlift pro
LATOR
Works well wi
One
Reps
3RM
3
Sets
1
5+
Reps
2RM
2
Sets
1
5+
Reps
1RM
1
Sets
1
7+
Notes
Only enter data into the fields that look like this:
(+) Designation means the LAST SET of that movement is
When going for 3, 2, & 1 Rep Maxes (Weeks 1-3 & 7-9) leav
Two
hree
Accessories (To be done on Deadlift Day)

Weeks 1-3
T3 Lat Pull Down
5 sets x Max Reps
T3 Dumbbell Row
5 sets x Max Reps
T3 Dumbbell Hammer Curl
5 sets x Max Reps
Weeks 4-6
T3 Lat Pull Down
T3 Dumbbell Row
4 sets x Max Reps

4 sets x Max Reps
4 sets x Max Reps
Weeks 7-8
T3 Lat Pull Down
T3 Dumbbell Row
3 sets x Max Reps

3 sets x Max Reps
3 sets x Max Reps
Sets
7+
1+
Week 9
T3 Lat Pull Down
T3 Dumbbell Row
1 sets x Max Reps

1 sets x Max Reps
1 sets x Max Reps
Reps
3RM
Max
Sets
1
4
Day 2 Accessories (To be done on a separate lower or upp

Weeks 1-3
T2 Stiff Leg Deadlift
4 sets x Max Reps
T3 Leg Curl
4 sets x Max Reps
Reps
2RM
Max
Sets
1
4
Weeks 4-6
T3 Leg Curl
Reps
Sets
our
Reps
3
5
Sets
5+
4
Five
Reps
2
3
Sets
5+
5
Six
Reps
1
1
even
ight
Nine
Weeks 7-8
3 sets x Max Reps

3 sets x Max Reps
1RM
1
Max
2
YS MINIMUM BEFORE DL TEST)
Reps
Sets
Find Actual 1RM

T3 Leg Curl
Week 9
None, rest up.
2 sets x Max Reps

2 sets x Max Reps
lone deadlift program in any of your other programs.

Works well with UHF 9 Wk.
hat look like this:

100
(Bold Blue on Yellow Background.)
T SET of that movement is a rep-out. Go for max reps. Always leave 1-2 in your tank.
axes (Weeks 1-3 & 7-9) leave 10-20 lb. left in your tank.
adlift Day)
ts x Max Reps
ts x Max Reps
ts x Max Reps
Work up to a weight you can get 12-15 reps with on the first set
ts x Max Reps
ts x Max Reps
ts x Max Reps
ts x Max Reps
ts x Max Reps
ts x Max Reps
ts x Max Reps
ts x Max Reps
ts x Max Reps
Work up to heaviest 10 reps in 3-4 sets.

e on a separate lower or upper day)
ts x Max Reps
ts x Max Reps
ts x Max Reps
ts x Max Reps
Rep Out R
T1
T2
T3
ts x Max Reps
ts x Max Reps
Work up toa weight you can get 6-10 reps with on the first set
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Po
Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual
Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more reps,
go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set
and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps f
AMRAP, or, As Many Reps As Possible.

RAPs as well. Don't go to actual failure.
have done 5+ more reps,

left in the tank add 5 lb. for set three
ts with 60 lb. doing max reps for each following set.
Cells with blue text on yellow background are drop down lists.
STEP ONE: Select either Squat or Bench as a T1 to start off your Day One.
T1
T2
T3a
Day One
Bench
Incline
BTNP
Day Two
Squat
SLDL
Pull Ups
Day Three
OHP
CGBP
Incline
Day Four
Deadlift
Front Squat
Row
OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP: Behind the Neck Press
STEP TWO: Pick LBS or KG in the yellow cell below.
STEP THREE: Fill in your goal weights. Use these guidelines:
Goal Weights
Enter 2/5/10RM's for T1/T2/T3
T1 Movement
KG
T2 Movement
Bench
405
Incline
Squat
295
SLDL
OHP
495
CGBP
Deadlift
165
Front Squat
Heads up, intensity focused will be intense so yeah.
Note: These percentages affect all lifts in the respective tier.
Progression Schedules
Week
T1
Reps
1
85%
5
2
90%
3
3
87.5%
4
4
92.5%
2
5
90%
4
6
95%
2
7
92.5%
3
8
97.5%
1
9
95%
2
10
100%
Max
11
90%
2
12
Test
Test
Week
1
2
T2
80%
85%
Reps
6
5
KG
225
185
245
225
Sets
3
4+
3
5
3+
4
3
9+
3+
1
4+
Test
Sets
5
5
3
4
5
6
7
8
9
10
11
12
90%
82.5%
87.5%
92.5%
85%
90%
95%
100%
Rest
Rest
4
6
5
4
6
5
4
3
Rest
Rest
5+
4
4
4+
3
3
3+
5+
Rest
Rest
Week
1
2
3
4
5
6
7
8
9
10
11
12
T3
Follow
The
Progression
Guideline
Column (AO)
Reps
Max
Max
Max
Max
Max
Max
Max
Max
Max
Max
Rest
Rest
Sets
5
5
5
4
4
4
3
3
3
2
Rest
Rest
Rest
Rest
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
So if you're finding the progression too aggressive
it can be easily tailored back. If it's too light then change
the intensity percentage for T1/T2 respectively.
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program that is, if you know Excel or are bright enough to figure this out. :)
Week 1
KG
65
10
10
55
35
Week 3
T3b Movement
Side Lateral
EZ Bar Curl
EZ Bar Pull Over
Rear Delt Flyes
Hammer Curl
Week 4
T1 lift progression schedule.

This table shows you how the weights, reps, and sets
adjust week to week.
Remember, these are percentages based off of the

rep max you entered above. Do not use 1RM's!

Like the T1 table above this shows you how the weights,
reps, and sets adjust over the course of the program.
The Shoulder
The T1 progresses in a weekly undulation with

drops/increases in reps per set accordingly.
Try to run it like this the first time. If you don't like it
plug in your own percentages.
Week 5
KG
Bar
BW
95
105
85
15
Week 2
Train no more than 4-days in a row.
Week 6
T3a Movement
BTNP
Pull Ups
Incline
Row
Lunges
Pec Flye
T2 & T3 Movements are fixed until

you learn how to edit the formulas.
The Trough
T3b
Side Lateral
EZ Bar Curl
EZ Bar Pull Over
Rear Delt Flyes
ess, BTNP: Behind the Neck Press
Week 6
The S
The T2 progresses in three week waves of 6/5/4 reps
per set. A set is dropped every three weeks. Since these
are based off of rep maxes above it won't be a problem
to hit these weights, reps, and sets. All the more reason
to enter in rep maxes (RM) that you can hit daily.
Week 10
Week 9
Week 8
are bright enough to figure this out. :)
Week 11
The number of sets decreases every three weeks to help

make less of a recovery debt while the intensity creeps up
in the T1.
The Crest
These are performed for max reps on each set.

Always be sure to leave 1-2 reps left in the tank.
Don't go to absolute failure, but get close.
The Peak

The T3 table has no intensity, because these are based off
of weights that can be lifted for 10-or-more reps per set.
Week 7
The rep outs are the week after T1 rep outs until the
end where they're used to bump up the effort of the lifter
while keeping volume lower because of tapering.
Test Week
The P
Enter the date that starts the week the program will start on. Following dates will auto adust.
Day
Training "+" Means LAST SET of that movement is a rep-out, aka, an AMR
Schedule
Date
Schedule
T1 Movement
KG
Reps Sets
Monday
1-Feb
Rest
Tuesday
2-Feb
Train
Bench
345
5
3
Wednesday
3-Feb
Rest
Thursday
4-Feb
Train
Squat
250
5
3
Friday
5-Feb
Rest
Saturday
6-Feb
Train
OHP
420
5
3
Sunday
7-Feb
Train
Deadlift
95
5
3
Monday
8-Feb
Rest
Tuesday
9-Feb
Train
Bench
365
3
4+
Wednesday
10-Feb
Rest
Thursday
11-Feb
Train
Squat
265
3
4+
Friday
12-Feb
Rest
Saturday
13-Feb
Train
OHP
445
3
4+
Sunday
14-Feb
Train
Deadlift
150
3
4+
Monday
15-Feb
Rest
Tuesday
16-Feb
Train
Bench
355
4
3
Wednesday
17-Feb
Rest
Thursday
18-Feb
Train
Squat
260
4
3
Friday
19-Feb
Rest
Saturday
20-Feb
Train
OHP
435
4
3
Sunday
21-Feb
Train
Deadlift
145
4
3
Monday
22-Feb
Rest
Tuesday
23-Feb
Train
Bench
375
2
5
Wednesday
24-Feb
Rest
Thursday
25-Feb
Train
Squat
275
2
5
Friday
26-Feb
Rest
Saturday
27-Feb
Train
OHP
460
2
5
Sunday
28-Feb
Train
Deadlift
155
2
5
Monday
29-Feb
Rest
Tuesday
1-Mar
Train
Bench
365
4
3+
Wednesday
2-Mar
Rest
Thursday
3-Mar
Train
Squat
265
4
3+
Friday
4-Mar
Rest
Saturday
5-Mar
Train
OHP
445
4
3+
Sunday
6-Mar
Train
Deadlift
150
4
3+
Monday
7-Mar
Rest
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
8-Mar
9-Mar
10-Mar
11-Mar
12-Mar
13-Mar
14-Mar
15-Mar
16-Mar
17-Mar
18-Mar
19-Mar
20-Mar
21-Mar
22-Mar
23-Mar
24-Mar
25-Mar
26-Mar
27-Mar
28-Mar
29-Mar
30-Mar
31-Mar
1-Apr
2-Apr
3-Apr
4-Apr
5-Apr
6-Apr
7-Apr
8-Apr
9-Apr
10-Apr
11-Apr
12-Apr
13-Apr
14-Apr
15-Apr
16-Apr
17-Apr
Train
Rest
Train
Rest
Train
Train
Rest
Train
Rest
Train
Rest
Train
Train
Rest
Train
Rest
Train
Rest
Train
Train
Rest
Train
Rest
Train
Rest
Train
Train
Rest
Train
Rest
Train
Rest
Train
Train
Rest
Train
Rest
Train
Rest
Train
Train
Bench
385
Squat
280
OHP
Deadlift
470
155
2
2
4
4
Bench
375
Squat
275
OHP
Deadlift
460
155
3
3
3
3
Bench
395
9+
Squat
290
9+
OHP
Deadlift
485
160
1
1
9+
9+
Bench
385
3+
Squat
280
3+
OHP
Deadlift
470
155
2
2
3+
3+
Bench
405
Max
Squat
295
Max
OHP
Deadlift
495
165
Max
Max
1
1
Bench
365
4+
Squat
265
4+
OHP
Deadlift
445
150
2
2
4+
4+
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
18-Apr
19-Apr
20-Apr
21-Apr
22-Apr
23-Apr
24-Apr
Rest
Train
Rest
Train
Rest
Train
Train
ill auto adust.

movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your tank on those and Max
T2 Movement
KG
Reps Sets
T3a Movement
KG
Reps Sets
Incline
180
BTNP
Bar
Max
SLDL
150
Pull Ups
BW
Max
CGBP
Front Squat
195
180
6
6
5
5
Incline
Row
95
105
Max
Max
5
5
Incline
190
BTNP
Bar
Max
SLDL
155
Pull Ups
BW
Max
CGBP
Front Squat
210
190
5
5
5
5
Incline
Row
95
105
Max
Max
5
5
Incline
205
5+
BTNP
Bar
Max
SLDL
165
5+
Pull Ups
BW
Max
CGBP
Front Squat
220
205
4
4
5+
5+
Incline
Row
95
105
Max
Max
5
5
Incline
185
BTNP
Bar
Max
SLDL
155
Pull Ups
BW
Max
CGBP
Front Squat
200
185
6
6
4
4
Incline
Row
95
105
Max
Max
4
4
Incline
195
BTNP
Bar
Max
SLDL
160
Pull Ups
BW
Max
CGBP
Front Squat
215
195
5
5
4
4
Incline
Row
95
105
Max
Max
4
4
Incline
210
4+
BTNP
Bar
Max
SLDL
170
4+
Pull Ups
BW
Max
CGBP
Front Squat
225
210
4
4
4+
4+
Incline
Row
95
105
Max
Max
4
4
Incline
190
BTNP
Bar
Max
SLDL
155
Pull Ups
BW
Max
CGBP
Front Squat
210
190
6
6
3
3
Incline
Row
95
105
Max
Max
3
3
Incline
205
BTNP
Bar
Max
SLDL
165
Pull Ups
BW
Max
CGBP
Front Squat
220
205
5
5
3
3
Incline
Row
95
105
Max
Max
3
3
Incline
215
3+
BTNP
Bar
Max
SLDL
175
3+
Pull Ups
BW
Max
CGBP
Front Squat
235
215
4
4
3+
3+
Incline
Row
95
105
Max
Max
3
3
Incline
225
5+
BTNP
Bar
Max
SLDL
185
5+
Pull Ups
BW
Max
CGBP
Front Squat
245
225
3
3
5+
5+
Incline
Row
95
105
Max
Max
2
2
Incline
Rest
BTNP
Rest
SLDL
Rest
Pull Ups
Rest
CGBP
Front Squat
Rest
Rest
Incline
Row
Rest
Rest
TEST SQUAT 1RM

Rest
TEST BENCH 1RM
Rest
TEST DEADLIFT 1RM
TEST OHP 1RM
ps in your tank on those and Max Rep sets for T3.

T3b Movement
KG Reps
Sets
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
5
5
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
5
5
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
5
5
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
4
4
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
4
4
These training sessions can be moved up or down

by clicking and dragging from T1 movement column (P)
to the last set of T3b (AE)
You'll have to fix boarders if you want it looking sexy.
Once that entire training session is highlighted grab
the edge of it (you should see a hand)
and move the row up or down to match
what day you want to have that training session on.
All data entered on the Rep Tracke

This way you can add what reps are p
plus how many are achieved on a rep out for th
Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
4
4
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
3
3
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
3
3
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
3
3
Side Lateral
65
Max
EZ Bar Curl
10
Max
EZ Bar Pull Over

Rear Delt Flyes
10
55
Max
Max
2
2
Side Lateral
Rest
EZ Bar Curl
Rest
EZ Bar Pull Over

Rear Delt Flyes
Rest
Rest
can be moved up or down

ng from T1 movement column (P)
ers if you want it looking sexy.
g session is highlighted grab

uld see a hand)
r down to match
have that training session on.
All data entered on the Rep Tracker is manual

This way you can add what reps are programmed
ow many are achieved on a rep out for that workout.
(AJ) to bring the rep tracker
T1
Rep Tracker
T2
T3
Enter Squat 1RM

Enter Bench 1RM
Enter Deadlift 1RM
Enter OHP 1Rm
T3 Progression Guidelines
Keep the weight listed in the green "Goal Weights" section for T3 consistent for the first 3-weeks.
This will help you adjust to the program and more or less get your feet wet with the Max Rep sets after T1 & T2 wor
The weights in the T3 colums are essentially placeholders after Week 3. Make adjustments according to the followin
Week-3 General Progression Guidelines

After three weeks of consistent T3 intensity (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk blo
More than 70 total reps: Add 15 lb.
After three weeks of consistent T3 intensity (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk blo
After three weeks of consistent T3 intensity (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by
(These weights will only be performed on Weeks 10 & 11.)
If repeating The Rippler I suggest you switch out T3 movements into something different.
Example: Instead of BTNP do Seated Dumbbell Overhead Press. Instead of BB Row go for Cable Rows. Etc.
p sets after T1 & T2 work.
ccording to the following guidelines:
e increase next 3Wk block by the following:
e increase next 3Wk block by the following:
eincrease next 2Wk's by the following:
Cable Rows. Etc.

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Hey Everybody!

GZCL here AKA Cody Lefever.

WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULA

s and figure out how to do this for themselves. :)

ke adjustments save a 2nd

OVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.

at you can use to build your own training programs!

Here's a video on the basic use of this Blank Template https://www.youtube.com/watch?v=gFzlEQI9eE0

Third Tier Progression Guidelines

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