GZCLP 3 Day Template

Lift Starting Weight Increase By To download: Click on File --> Download as --> Microsoft Excel
Bench 5RM 100 5

Squat 5RM 100 5
OHP 5RM 100 5
DL 5RM 100 5
Incline bench 100 5
Getting Started
Enter your starting weights above. You currect 5RM should
be used.
Any time you'd like to add a new T2 or T3 exercise, simply

type the name of the exercise in the appropriate field. Add
in the weight and rep scheme. (For T2 you need to start
with 3x10, for T3 you need to start with 3x15+). Once the
fields are entered, the sheet will add them to future
workouts, and format the cells.
Download as --> Microsoft Excel (.xlsx) www.DrWorkout.fitness
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 100 5x3+
Bench 80 3x10
Next T2
Lat Pull Down 85 3x15+
Next T3
Next T3
Day 2
OHP 100 5x3+
Deadlift 80 3x10
Next T2
DB Row 25 3x15+
Next T3
Next T3
Day 3
Bench 100 5x3+
Squat 80 3x10
Next T2
Next T3
Next T3
Tier 1 Lift Progression

Start with three reps for five sets, last set AMRAP (5x3++) adding 5 LBS
workout to workout. When base volume of 15 is missed (because the lifter
did not think they could do 1-2 more, not because of actual failure) then
the lifter would use that same weight they missed at and continue
progression by dropping to 2 reps per set, for 6 sets, last set AMRAP (6x2+
+). This would then start progression again, adding weight workout to
workout until they failure to achieve base volume of 12. Once failure with
6x2+ occurs then the reps would drop a third step to one rep per set for 10
sets, last set AMRAP. (10x1+) Continue to add weight workout to workout
with the ten singles. When failure to reach base volume of 10 occurs rest
for 2-3 days and test for a 5RM.

Progress ten reps for three sets (3x10) adding weight workout to workout
until the failure to reach base volume of 30 reps. When failure to reach
base volume of 30 reps occurs drop to eight reps for three sets (3x8) and
continue to add weight, this too will eventually end with failure to reach
base volume of 24. Once 3x8 ceases to improve drop to six reps for three
sets (3x6). Once failure to reach base volume of 18 restart the process for
Progress ten reps for three sets (3x10) adding weight workout to workout
until the failure to reach base volume of 30 reps. When failure to reach
base volume of 30 reps occurs drop to eight reps for three sets (3x8) and
continue to add weight, this too will eventually end with failure to reach
base volume of 24. Once 3x8 ceases to improve drop to six reps for three
sets (3x6). Once failure to reach base volume of 18 restart the process for
two to three cycles more, each cycle resetting at 3x10, but at a slightly
heavier weight than previously used- no more than 20 LBS.

Progress by using the last set AMRAP. Once the weight can be lifted for 25
reps on that last set an in increase in weight should occur. Be modest in this
progression because T3 movements will have lower thresholds of weight
increases.
Day 1
Deadlift 100 5x3+
OHP 80 3x10
Next T2
DB Row 25 3x15+
Next T3
Next T3
Day 2
Squat 100 6x2+
Bench 80 3x8
Next T2
Next T3
Next T3
Day 3
OHP 100 6x2+
Deadlift 80 3x8
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 1
Bench 100 6x2+
Squat 80 3x8
Next T2
Next T3
Next T3
Day 2
Deadlift 100 6x2+
OHP 80 3x8
Next T2
DB Row 25 3x15+
Next T3
Next T3
Day 3
Squat 100 10x1+
Bench 80 3x6
Next T2
Next T3
Next T3
Day 1
OHP 100 10x1+
Deadlift 80 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 2
Bench 100 10x1+
Squat 80 3x6
Next T2
Next T3
Next T3
Day 3
Deadlift 100 10x1+
OHP 80 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 1
Squat 85 5x3+
Bench 70 3x10
Next T2
Next T3
Next T3
Day 2
OHP 85 5x3+
Deadlift 70 3x10
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 3
Bench 85 5x3+
Squat 70 3x10
Next T2
Next T3
Next T3
Day 1
Deadlift 85 5x3+
OHP 70 3x10
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 2
Squat 85 6x2+
Bench 70 3x8
Next T2
Next T3
Next T3
Day 3
OHP 85 6x2+
Deadlift 70 3x8
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 1
Bench 85 6x2+
Squat 70 3x8
Next T2
Next T3
Next T3
Day 2
Deadlift 85 6x2+
OHP 70 3x8
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 3
Squat 85 10x1+
Bench 70 3x6
Next T2
Next T3
Next T3
Day 1
OHP 85 10x1+
Deadlift 70 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 2
Bench 85 10x1+
Squat 70 3x6
Next T2
Next T3
Next T3
Day 3
Deadlift 85 10x1+
OHP 70 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 1
Squat 70 5x3+
Bench 60 3x10
Next T2
Next T3
Next T3
Day 2
OHP 70 5x3+
Deadlift 60 3x10
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 3
Bench 70 5x3+
Squat 60 3x10
Next T2
Next T3
Next T3
Day 1
Deadlift 70 5x3+
OHP 60 3x10
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 2
Squat 70 6x2+
Bench 60 3x8
Next T2
Next T3
Next T3
Day 3
OHP 70 6x2+
Deadlift 60 3x8
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 1
Bench 70 6x2+
Squat 60 3x8
Next T2
Next T3
Next T3
Day 2
Deadlift 70 6x2+
OHP 60 3x8
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 3
Squat 70 10x1+
Bench 60 3x6
Next T2
Next T3
Next T3
Day 1
Bench 70 10x1+
Squat 60 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3
Day 2
Deadlift 70 10x1+
OHP 60 3x6
Next T2
Next T3
Next T3
Day 3
Squat 70 10x1+
Bench 60 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3
Next T3

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GZCLP 3 Day Template

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Available Formats

Lift Starting Weight Increase By To download: Click on File --> Download as --> Microsoft Excel

Bench 5RM 100 5

Any time you'd like to add a new T2 or T3 exercise, simply

Tier 1 Lift Progression

Tier 2 Lift Progression

Tier 3 Lift Progression

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