PUSH PULL LEGS GZCL Microcycle 1

Starting estimated maxes: Start: 7/25/2016

Bench press 105
Squat 150
Deadlift 180
Ohp 70
Set 1 Set 2 Set 3 Set 4
Pull A HS 1Arm Row 60 x8 70 x6 80 x6 80 x6
NGLPD 65 x8 65 x8 70 x8
Cable CG Row 45 x10 45 x10 45 x10 45 x10
Facepulls 10 x12-15 7.5 x12-15 7.5 x12-15 7.5 x12-15
Biceps 12.5 x12 12.5 x10 12.5 x10
T-Bar Row 30 x12-15 35 x12-15 20 x12-15
Biceps 1H Cable 15 x12 20 x10 20 x8
Leg Raise 3 x10
YTWL 2 x10
Ab wheel 3 x12

Push A Bench Press: 68.25 x5 78.75 x5 89.25 x2x4 89.25 x7(4+)

OHP 45.5 x10 45.5 x10 45.5 x10
DB Press 22.5 x12 22.5 x12 22.5 x10-15
Chest Fly 7.5 x15 7.5 x13 7.5 x10-15 7.5 x10-15
Lateral Raise 3.75 x12 3.75 x12 3.75 x12 3.75 x12
Triceps
Triceps
DB Pullover

Legs A Squat 97.5 x5 112.5 x5 127.5 x2x4 127.5 x5(4+)

RDL/SLDL 70 x10 70 x10 70 x10
GHR/Pull Through 3 x12
Leg Raise 3 x10
Ab wheel 3 x12

Pull B Pull up 5 x6
Cable CG Row 45 x10 45 x10 45 x10 45 x10
NGLPD 65 x8 70 x8 70 x8
Rev DB fly 5 x12 5 x12 5 x12 5 x12
Biceps curl 10 x12 12.5 x10 12.5 x10
Seal Row 20 x15 20 x12 20 x12
Biceps 1H Cable 15 x12 20 x10 20 x8
Shrug DB 25 x3x10
YTWL 2 x10
Ab wheel 3 x12
Push B OHP 45.5 x5 52.5 x5 59.5 x2x4 59.5 x7(4+)
Bench Press 68.25 x10 68.25 x10 68.25 x10
Incline Press 20 x12 20 x12 20 x12
Chest Fly 7.5 x12 7.5 x12 7.5 x12 7.5 x10
Lateral Raise 3.75 x12 3.75 x12 3.75 x12 3.75 x10
Triceps 3 x12-15
Triceps 3 x12-15
Dips BW 3 x10

Legs B SDL 117 x5 135 x5 153 x2x4 153 x7(4+)

FSQ 55 x10 55 x10 55 x10 2x5x50 hipcircle
Lunge/GHR 3 x10-15
Leg Raise 3 x10
Ab wheel 3 x12

Plank 3 x30s
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ALL CORE WORK

ON THIS DAY
IS OPTIONAL
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 PUSH PULL LEGS GZCL Microcycle 2
Starting estimated maxes:
Bench press 92.5
Squat 115
Deadlift 145
Ohp 62.5
Set 1 Set 2 Set 3 Set 4
Pull A HS 1Arm Row 80 x6 80 x6 80 x6 80 x6
NGLPD 65 x8 70 x8 70 x8
1a row 22.5 x10 25 x10 45 x10 45 x10
Facepulls 7.5 x12-15 7.5 x12-15 7.5 x12-15 7.5 x12-15
Biceps 12.5 x12 12.5 x10 12.5 x10
Cable Row 40 x12 20 x12-15 20 x12-15
Biceps 1H Cable 15 x12 20 x10 20 x8
Leg Raise 3 x10
YTWL 2 x10
Ab wheel 3 x12

Push A Bench Press: 64.75 x3 74 x3 83.25 3x3 83.25 x6(3+)

OHP 43.75 x8 43.75 x8 43.75 x8
DB Press 22.5 x12 22.5 x12 22.5 x12
Pec Deck -3 x12 -3 x12 -3 x12 -3 x12
Plate Lat Raise 5 x10 5 x10 5 x10 5 x10
Triceps 1H 7.25 x10 10 x6 8.75 x8
Triceps PD 20 x15 22.5 x8 20 x10
Dips BW 3 x10

Legs A Squat 80.5 x3 92 x3 103.5 3x3 103.5 x4(3+)

RDL/SLDL 75 x8 75 x8 75 x8
GHR/Pull Through 3 x12
Leg Raise 3 x10
Plank 120s

Pull B Pull up +5 6 x5
Cable CG Row 45 x10 45 x10 45 x10 45 x10
NGLPD 65 x8 70 x8 70 x8
Facepulls 7.5 x12-15 7.5 x12-15 7.5 x12-15 7.5 x12-15
Biceps 12.5 x12 12.5 x10 12.5 x10
T bar 30 x12-15 20 x12-15 20 x12-15
Biceps 1H Cable 15 x12 20 x10 20 x8
Leg Raise 3 x10
YTWL 2 x10
Ab wheel 3 x12
Push B OHP 43.75 x3 50 x3 56.25 3x3 56.25 x3+
Bench Press 64.75 x8 64.75 x8 64.75 x8
Incline Press 20 x10-15 20 x10-15 20 x10-15
Chest Fly 7.5 x10-15 7.5 x10-15 7.5 x10-15 7.5 x10-15
Lateral Raise 3.75 x12 3.75 x12 3.75 x12 3.75 x12
Triceps 3 x12-15
Triceps 3 x12-15

Legs B SDL 101.5 x3 116 x3 130.5 3x3 130.5 x4(3+)

FSQ 60 x8 60 x8 60 x8
Lunge/GHR 3 x10
Leg Raise 3 x8
Ab wheel 3 x12
side crunch 20 3x10
Plank 120s
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ALL CORE WORK

ON THIS DAY
IS OPTIONAL
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 PUSH PULL LEGS GZCL Microcycle 3
Starting estimated maxes:
Bench press 92.5
Squat 115
Deadlift 145
Ohp 62.5
Set 1 Set 2 Set 3 Set 4
Pull A HS 1Arm Row 75 x6 80 x6 80 x6 70 x6
NGLPD 65 x8 70 x8 70 x8
Cable CG Row 45 x10 45 x10 45 x10 45 x10
Facepulls 7.5 x12-15 7.5 x12-15 7.5 x12-15 7.5 x12-15
Biceps 12.5 x12 12.5 x10 12.5 x10
Seal Row 20 x12-15 20 x12-15 20 x12-15
Biceps 1H Cable 15 x12 20 x10 20 x8
Leg Raise 3 x10
2 x10
plank 2 x40s

Push A Bench Press: 69.375 x5 78.625 x3 87.875 x4x2 87.875 x4(2+)

OHP 46.875 x6 46.875 x6 46.875 x6 46.875 x6
DB Press 22.5 x12 22.5 x10-15 22.5 x10-15
Chest Fly 7.5 x12 7.5 x10-15 7.5 x10-15 7.5 x10-15
Lateral Raise 3.75 x12 3.75 x12 3.75 x12 3.75 x12
Skullcrusher 15 x3x10
Rope Ext. 15 x10 17.5 x2x10
BW Dips 3 x10

Legs A Squat 86.25 x5 97.75 x3 106.375 x4x2 109.25 x3,5(2+)

RDL/SLDL 80 x6 80 x6 80 x6 80 x6
GHR/Pull Through 3 x10-15
Leg Raise 3 x10
Ab wheel 3 x12

Pull B Pull up +5 5 x6
Cable CG Row 45 x10 45 x10 45 x10 45 x10
NGLPD 65 x8 70 x8 70 x8 70 x8
Facepulls 7.5 x12-15 7.5 x12-15 7.5 x12-15 7.5 x12-15
Biceps 12.5 x12 12.5 x10 12.5 x10
Seal Row 20 x12-15 20 x12-15 20 x12-15
Biceps 1H Cable 15 x12 20 x10 20 x8
Leg Raise 3 x10
YTWL 2 x10
Ab wheel 3 x12
Push B OHP 46.875 x5 53.125 x3 59.375 x4x2 59.375 x2+
Bench Press 69.375 x6 69.375 x6 69.375 x6 69.375 x6
Incline Press 20 x10-15 20 x10-15 20 x10-15
Chest Fly 7.5 x10-15 7.5 x10-15 7.5 x10-15 7.5 x10-15
Lateral Raise 3.75 x12 3.75 x12 3.75 x12 3.75 x12
Triceps 3 x12-15
Triceps 3 x12-15

Legs B SDL 108.75 x5 123.25 x3 137.75 x4x2 137.75 x1(2+)

FSQ 62.5 x6 62.5 x6 62.5 x6 62.5 x6
Pull Through 20 x10 20 x10 20 x10
Leg Raise 3 x10
Ab wheel 3 x10

Plank 3 x30s ni blo časa

Supersetted
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ALL CORE WORK

ON THIS DAY
IS OPTIONAL
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