To Save: File --> Make a Copy | Thanks, liftvault.

com
Input your starting weights, a bad day 1 Rep Max(RM) or a good day 1x3, into the correct cells. The
second worksheet will then display a four week template for Tier 1 and 2 percentages from GZCL's
Method for Powerlifting, full text available below. Increments go in the red box to the right.
Full text

Monday Tuesday
Squat Percentage Working weight Bench Press Percentage
140 97.50% 137.5 100 97.50%
95.00% 132.5 95.00%
92.50% 130.0 92.50%
90.00% 125.0 90.00%
87.50% 122.5 87.50%
85.00% 120.0 85.00%
82.50% 115.0 82.50%
80.00% 112.5 80.00%
77.50% 107.5 77.50%
75.00% 105.0 75.00%
72.50% 102.5 72.50%
70.00% 97.5 70.00%
67.50% 95.0 67.50%
65.00% 90.0 65.00%
62.50% 87.5 62.50%
60.00% 85.0 60.00%
57.50% 80.0 57.50%
55.00% 77.5 55.00%
52.50% 72.5 52.50%
50.00% 70.0 50.00%

Created by /u/durable, please share, change, and improve. Print in landscape.

Editted by /u/point3edu, formerly /u/point2edu, /u/point1edu is a fucking phony.

I have changed the exercise titles to links. Edit the names above to whatever exercise you want a

I added daily exercises because I needed a little variation to work around an injury. This means y
of the week or just leave it duplicated if not (or change the exercises to literally whatever you lik
when changing the Deadlift or "Friday" Squat.
I've made some edits here for UK guys. Now just change the red box to change increments from
 2.5 INCREMENTS

Wednesday
Working weight Deadlift Percentage Working weight
97.5 180 97.50% 175.0
95.0 95.00% 170.0
92.5 92.50% 167.5
90.0 90.00% 162.5
87.5 87.50% 157.5
85.0 85.00% 152.5
82.5 82.50% 147.5
80.0 80.00% 145.0
77.5 77.50% 140.0
75.0 75.00% 135.0
72.5 72.50% 130.0
70.0 70.00% 125.0
67.5 67.50% 122.5
65.0 65.00% 117.5
62.5 62.50% 112.5
60.0 60.00% 107.5
57.5 57.50% 102.5
55.0 55.00% 100.0
52.5 52.50% 95.0
50.0 50.00% 90.0

ver exercise you want and the name will change on the Program tab.

an injury. This means you can program an alternative to squat at the end
erally whatever you like). Keep the **and* on the Program tab in mind

hange increments from 2.5 to 5 if you want lbs or kg.

Thursday Friday
Bench Press Percentage Working weight Squat Percentage
100 97.50% 97.5 140 97.50%
95.00% 95.0 95.00%
92.50% 92.5 92.50%
90.00% 90.0 90.00%
87.50% 87.5 87.50%
85.00% 85.0 85.00%
82.50% 82.5 82.50%
80.00% 80.0 80.00%
77.50% 77.5 77.50%
75.00% 75.0 75.00%
72.50% 72.5 72.50%
70.00% 70.0 70.00%
67.50% 67.5 67.50%
65.00% 65.0 65.00%
62.50% 62.5 62.50%
60.00% 60.0 60.00%
57.50% 57.5 57.50%
55.00% 55.0 55.00%
52.50% 52.5 52.50%
50.00% 50.0 50.00%
Working weight
137.5
132.5
130.0
125.0
122.5
120.0
115.0
112.5
107.5
105.0
102.5
97.5
95.0
90.0
87.5
85.0
80.0
77.5
72.5
70.0
Squat Week 1 Week 2 Week 3
Tier 1 120.0 1x3 122.5 1x3 125.0 1x3
Tier 1 122.5 2x2 125.0 2x2 130.0 2x2
Tier 1 125.0 3x1 130.0 3x1 132.5 3x1
Tier 2 112.5 7x5 115.0 7x3 120.0 5x3

Bench Press Week 1 Week 2 Week 3

Tier 1 85.0 1x3 87.5 1x3 90.0 1x3
Tier 1 87.5 2x2 90.0 2x2 92.5 2x2
Tier 1 90.0 3x1 92.5 3x1 95.0 3x1
Tier 2 80.0 7x5 82.5 7x3 85.0 5x3

Deadlift Week 1 Week 2 Week 3

Tier 1 152.5 1x3 157.5 1x3 162.5 1x3
Tier 1 157.5 2x2 162.5 2x2 167.5 2x2
Tier 1 162.5 3x1 167.5 3x1 170.0 3x1
Tier 2 145.0 5x5 147.5 7x3 152.5 5x3

Bench Press Week 1 Week 2 Week 3

Tier 1 85.0 1x3 87.5 1x3 90.0 1x3
Tier 1 87.5 2x2 90.0 2x2 92.5 2x2
Tier 1 90.0 3x1 92.5 3x1 95.0 3x1
Tier 2 80.0 7x5 82.5 7x3 85.0 5x3

Squat Week 1 Week 2 Week 3

Tier 1 120.0 1x3 122.5 1x3 125.0 1x3
Tier 1 125.0 2x2 125.0 2x2 130.0 2x2
Tier 1 125.0 3x1 130.0 3x1 132.5 3x1
Tier 2 112.5 7x5 112.5 7x3 112.5 5x3

Percentages Week 1 Week 2 Week 3

Tier 1 85.0% 1x3 87.5% 1x3 90.0% 1x3
Tier 1 87.5% 2x2 90.0% 2x2 92.5% 2x2
Tier 1 90.0% 3x1 92.5% 3x1 95.0% 3x1
Tier 2 80.0% 7x5 82.5% 7x3 85.0% 5x3
Week 4 Monday
130.0 1x3
132.5 2x2
137.5 3x1
120.0 10x3 Just ignore this page. I could
Week 4
92.5 1x3
Tuesday
have figured out a way to
95.0
97.5
2x2
3x1 remove it but I'm lazy.
85.0 10x3

Week 4 Wednesday
167.5 1x3
170.0 2x2
175.0 3x1
152.5 10x3

Week 4 Thursday
92.5 1x3
95.0 2x2
97.5 3x1
85.0 10x3

Week 4 Friday
130.0 1x3
132.5 2x2
137.5 3x1
120.0 10x3

Week 4
92.5% 1x3
95.0% 2x2
97.5% 3x1
87.5% 10x3
ge. I could
way to
lazy.
Week 1 Week 1 Week 1
Mon Tues Wed
Squat setXrep Bench Press setXrep Deadlift
120.0 1x3 85.0 1x3 152.5
122.5 2x2 87.5 2x2 157.5
125.0 3x1 90.0 3x1 162.5
112.5 7x5 80.0 7x5 145.0
Week 2 Week 2 Week 2
Mon Tues Wed
Squat setXrep Bench Press setXrep Deadlift
122.5 1x3 87.5 1x3 157.5
125.0 2x2 90.0 2x2 162.5
130.0 3x1 92.5 3x1 167.5
115.0 7x3 82.5 7x3 147.5
Week 3 Week 3 Week 3
Mon Tues Wed
Squat setXrep Bench Press setXrep Deadlift
125.0 1x3 90.0 1x3 162.5
130.0 2x2 92.5 2x2 167.5
132.5 3x1 95.0 3x1 170.0
120.0 5x3 85.0 5x3 152.5
Week 4 Week 4 Week 4
Mon Tues Wed
Squat setXrep Bench Press setXrep Deadlift
130.0 1x3 92.5 1x3 167.5
132.5 2x2 95.0 2x2 170.0
137.5 3x1 97.5 3x1 175.0
120.0 10x3 85.0 10x3 152.5

*“The only change I made was to the set/rep scheme for programmed 2nd Tier Deadlift; because I'm not awesome enough to handle 7x5 Deadlifts.” -GZCL
** Perform as many reps as possible.
 Week 1 Week 1
Thurs Fri
setXrep Bench Press setXrep Squat setXrep
1x3 85.0 1x3 120.0 1x3
2x2 87.5 2x2 125.0 2x2
3x1 90.0 3x1+** 125.0 3x1+**
5x5* 80.0 7x5 112.5 7x5
Week 2 Week 2
Thurs Fri
setXrep Bench Press setXrep Squat setXrep
1x3 87.5 1x3 122.5 1x3
2x2 90.0 2x2 125.0 2x2
3x1 92.5 3x1+** 130.0 3x1+**
7x3 82.5 7x3 112.5 7x3
Week 3 Week 3
Thurs Fri
setXrep Bench Press setXrep Squat setXrep
1x3 90.0 1x3 125.0 1x3
2x2 92.5 2x2 130.0 2x2
3x1 95.0 3x1+** 132.5 3x1+**
5x3 85.0 5x3 112.5 5x3
Week 4 Week 4
Thurs Fri
setXrep Bench Press setXrep Squat setXrep
1x3 92.5 1x3 130.0 1x3
2x2 95.0 2x2 132.5 2x2
3x1 97.5 3x1+** 137.5 3x1+**
10x3 85.0 10x3 120.0 10x3

o handle 7x5 Deadlifts.” -GZCL