Credits: Support The Creators

CREDITS
SUPPORT THE CREATORS

Special thanks to /u/gzcl for freely sharing resources about his training methods. His February
2016 post included spreadsheets and blank templates for GZCL-style training.
Swole at Every Height - Applications & Adaptations
/u/TheAesir wrote the "Big On The Basics" template after experimenting with the original GZCL
template. The Reddit post discussing the template is linked below.
BotB OP
/u/doesnotevenlift based the GZCLP template on a description in Cody's post (linked above). The
Reddit post in which the spreadsheet was first linked may be found below.
GZCLP OP
WHO SHOULD USE GZCLP?

Lifters who are no longer able to make progress on traditional LPs (i.e., session to session) but may
be able to progress week to week.
A beginner program (not GZCLP) is recommended if you can still add weight each session.
THE BASICS
The most basic use of the GZCLP sheet requires input in the yellow cells only. All other cells
should update automatically.
However, many other cells can be changed without spoiling how the spreadsheet functions. For
this reason, all cells have been left unprotected. If you are interested in making changes to
GZCLP, it is recommended that you make a copy first.
In addition to the instructions found below, notes about special uses and functions may be found in
several cells in the GZCLP sheet. These notes are indicated by a black triangle in the upper-right
corner of the corresponding cell. Hover over the cell to read the note.
WEIGHT INCREMENT & THRESHOLDS

Weight increments are determined by the units you choose to use. By default, this is 2.5 for
kilograms (kg) and 5 for pounds (lbs). You may change this if you like and/or if you have smaller
increments available.
Thresholds refer to the weight until which twice the regular weight increment will be added (T1
only). If, for example, you completed the base reps for Squat at 70kg last week, then 5kg will be
added the next week instead of 2.5kg. By default, this threshold is 80kg (185lbs) for Squat and
100kg (225lbs) for Deadlift. You may change this if you like, though it may make the progression
more/less difficult.
T1 working weights that are below the default Squat/DL thresholds are a good indicator that you
could have continued using a traditional LP to make quicker progress. Ultimately, any routine that
keeps you consistent is "good enough," but just understand that this is suboptimal for strength
gains in novice lifters.
STARTING WEIGHTS
Starting weights for GZCLP are determined by your 5 rep max (5RM). If you have not tested your
5RM and need to estimate it, be conservative.
As mentioned above, you will probably make quicker progress on a more traditional LP if you are
especially new to lifting. If, however, you wish to use this template as an absolute novice, you may
enter "BAR" in the corresponding cell.
If you are having trouble hitting the prescribed number of reps, then your starting weight may be
too high. It is better to be conservative with your starting weight rather than overly optimistic, and
then reach a plateau too quickly.
WEEKLY TEMPLATE
Enter a start date, and then the remaining dates/weekdays
Start Date will update automatically.
Choose either Squat or Bench for your first day, and then
Lift the other lifts will update automatically.
Indicate whether you completed the base reps for T1 and
T2. If you select "No," the rep/set scheme will change
accordingly (beginning in Week 5).
Cumulative responses of "No" will result in the following
Base Reps changes to subsequent weeks:
3x5+ >>> 2x6+
2x6+ >>> 1x10+
1x10+ >>> TEST 5RM
TEST 5RM >>> *RESET*
TIER 3
As with the original template from /u/doesnotevenlift, Tier 3 is left mostly blank. However, T3
work is very important.
In addition to the pulling movements already listed (Pull-up/row), it would be a good idea to
include 1 (and then 2) more exercises as soon as you have built up the work capacity to do so.
EXAMPLES
Squat Good Mornings Unilateral Leg Work (e.g., Lunges)
Bench Dips DB Bench DB Pullover
Deadlift GHR Hip Thrusts Reverse Hyper
Press DB Incline BTNP OH Extension
Please see GZCL's post (linked above) for more detailed information. In it, Cody outlines how to
transition from novice to intermediate programming from the bottom up.
RESET FUNCTION
The reset function is available beginning in Week 8. You should refer to the progression described
above in "Base Reps" to determine when to use it.
To "reset" a lift (or lifts), enter your 5RM from the previous week for the corresponding lift(s).
Resetting a lift has the following three effects:
The rep/set scheme will be reset to 3x5+ for T1 and 3x10
Rep/Set Scheme for T2.
The T1 weight for the corresponding lift will be calculated
T1 Weight as 85% of your 5RM.
The T2 weight for the corresponding lift will be calculated
T2 Weight as 70% of your 5RM.
After resetting a lift, you may also change T2 to a close variant (e.g., SLDL for DL, CGBP for
Bench) if you would prefer. To do so, simply enter the name of the lift in the cell and the
corresponding cells in subsequent weeks will update automatically.
I will reiterate here that you should not use the reset function more than two or three times. After
that, it is time to find other programming. Consult GZCL's post linked above for more detailed
information about transitioning to his method of training.
PULL-UPS ARE DOPE AS HELL
You should do more pull-ups
For real, though... you should do more pull-ups
GZCLP CHANGELOG
Added table in cells A1:D2 to allow for kilograms (kg) as an alternate unit of weight and to display
the corresponding weight increments and SQ/DL thresholds.
Deadlift starting weight formula updated to prompt use of a minimum starting weight that allows
for pulling from appropriate height off of the floor.
Formulas added to cells in column A to change the weekday displayed based on the start date
entered in B12.
Dropdown list added to C12 to allow choice of either Squat or Bench for first T1 lift. Formulas
added to other cells in columns C and G to reflect this choice and change the order of lifts
accordingly.
Beginning in Week 2, weight formulas for T1 Squat and Deadlift updated to automatically add
10lbs/5kg if the weight from the previous week is less than 80kg/185lbs (Squat) or 100kg/225lbs
(Deadlift) for absolute novices that insist on using GZCLP.
All weight formulas updated to accommodate use of kg and the corresponding increments and
thresholds.
*the changes described above were made by /u/youngquinn, who doesn't even lift*
Units Weekly Increment Squat Threshold DL Threshold T1/T2 Pairings
lbs 5 185 225 Original
Lift 5RM T1 Starting Weight T2 Starting Weight
Squat 350 300 230 405
Bench 275 235 180 315
Deadlift 375 320 245 455
Press 145 125 95 155
Tier 1
Week 1
Lift Weight Reps x Sets
Monday 5/23/2016 Squat 300 3x5+
Tuesday 5/24/2016 Press 125 3x5+
Thursday 5/26/2016 Bench 235 3x5+
Friday 5/27/2016 Deadlift 320 3x5+
Tier 1
Week 2
Monday 5/30/2016 Squat 305 3x5+
Tier 1
Week 3
Monday 6/6/2016 Squat 310 3x5+
Tier 1
Week 4
Monday 6/13/2016 Squat 315 3x5+
Tier 1
Week 5
Monday 6/20/2016 Squat 320 3x5+
Tier 1
Week 6
Monday 6/27/2016 Squat 320 2x6+
Tier 1
Week 7
Monday 7/4/2016 Squat 320 1x10+
Tier 1
Week 8
Monday 7/11/2016 Squat 320 1x10+
Tier 1
Week 9
Monday 7/18/2016 Squat 320 1x10+
Tier 1
Week 10
Monday 7/25/2016 Squat 320 1x10+
Tier 1
Week 11
Monday 8/1/2016 Squat 320 1x10+
Tier 1
Week 12
Monday 8/8/2016 Squat 320 1x10+
Tier 1
Week 13
Monday 8/15/2016 Squat 320 1x10+
Tier 1
Week 14
Monday 8/22/2016 Squat 320 1x10+
0
Tier 1
Week 15
Monday 8/29/2016 Squat 320 1x10+
Tier 1
Week 16
Monday 9/5/2016 Squat 320 1x10+
Tier 1
Week 17
Monday 9/12/2016 Squat 320 1x10+
Tier 1
Week 18
Monday 9/19/2016 Squat 320 1x10+
Tier 1
Week 19
Monday 9/26/2016 Squat 320 1x10+
Tier 1
Week 20
Monday 10/3/2016 Squat 320 1x10+
Schedule
12x34xx
NOTES
The original GZCLP is described as 3-day/week. This template has adapted the method to be The reset function is available beginning in
4-day/week to be more similar to the Rippler. three) times. After that, it's time t
The yellow cells in this sheet require your input. The rest of the cells should be
Get the GZCL Program Compendiu
updated/populated automatically.
Tier 2
Base Reps Complete Lift Weight Reps x Sets Base Reps Complete
Yes Bench 180 10x3 Yes
Yes Deadlift 245 10x3 Yes
Yes Squat 230 10x3 Yes
Yes Press 95 10x3 Yes
Tier 2
Yes Bench 185 10x3 Yes
Yes Deadlift 250 10x3 Yes
Yes Squat 235 10x3 Yes
Yes Press 100 10x3 Yes
Tier 2
Yes Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Yes Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
No Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
No Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
Tier 2
Bench 190 10x3
Deadlift 255 10x3
Squat 240 10x3
Press 105 10x3
function is available beginning in Week 8. At the most, use the reset two (or maybe
hree) times. After that, it's time to move on to intermediate programming.
et the GZCL Program Compendium here ----------> GZCL
Tier 3
Accessory Reps x Sets Accessory Reps x Sets
Rows 3x15 Low Bar Goodmorning
Pull-ups DB Bench
Rows GHR
Pull-ups Incline DB
Tier 3
Rows
Pull-ups
Rows
Pull-ups
Tier 3
Rows
Pull-ups
Rows
Pull-ups
Tier 3
Rows
Pull-ups
Rows
Pull-ups
Tier 3
Rows
Pull-ups
Rows
Pull-ups
Tier 3
Rows
Pull-ups
Rows
Pull-ups
Tier 3
Rows
Pull-ups
Rows
Pull-ups
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Tier 3
Reset?
Rows Squat
Pull-ups Press
Rows Bench
Pull-ups Deadlift
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
Reset?
OTHER SHEETS
This file also includes example templates that are based on GZCL's methods. These were made
using the blank template in GZCL's Compendium.
The "GZCL_3-week" template is another linear program, albeit at a slower pace. It is based on a
description found in GZCL's "Applications and Adaptations" post linked in the GZCLP
instructions.
"Big On The Basics" is four-week program from /u/TheAesir. As its name implies, this template is
based around basic barbell movements.
GZCL 3-WEEK LINEAR TEMPLATE

This is just a template, and exercise selection should be based on your goals and training needs.
Most changes can be made using the boxes at the top of the sheet (see description below). The
GZCL method is flexible.
Essentially, this is the factor by which all T1 and T2

Smallest Increment weights are rounded.
If "Straight," then working sets all at the same weight (i.e.,

85% week 1, 90% week 2, and 95% week 3).
Tier 1 Set Structure
If "Ascending," then working sets at increasing intensity
(e.g., 85%/90%/95% week 1).
Exercise selection and TMs for T1 and T2 can be made
here, and it should automatically update the exercises
T1 Movements & T2 shown in the tables below. Set/rep progressions are based
Accessories on descriptions found in GZCL's post linked in "GZCLP
Instructions" (READ IT ALREADY).
Again, there is no need to rigidly adhere to the template as it is written. This is just something I
threw together rather quickly using the blank template provided in the GZCL Compendium.
T1 and T2 movements can be combined in different ways. The T1 for Day 1 is entered in cell D6,
T2 for Day 1 is entered in N6, T1 for Day 2 in D7, etc. Feel free to mix it up.
BIG ON THE BASICS

/u/TheAesir is a straight up baller. The Reddit post in which he describes some of his past training
and the BotB template is linked below.
Again, this is the rounding factor for all of the weights.
Smallest Increment Change this if you want.
If "Conventional," then pulling from a deficit for first 3
weeks.
Deadlift
If "Sumo," then block/rack pulls in addition to sumo DL.
Unlike other GZCL templates, + does not mean that the
final set is AMRAP. It indicates the minimum sets.
"+" Sets
1x3+, for example, would mean to complete at least 3
singles.
You will almost certainly have to experiment with the programming/intensity for DL. In fact, it
may beneficial to run a DL-specific program on this day (e.g., Mag/Ort).
You will almost certainly have to experiment with the programming/intensity for DL. In fact, it
may beneficial to run a DL-specific program on this day (e.g., Mag/Ort).
This template does not include any T3 work. You'll have to program that yourself based on your
own needs. If you're using this template, you should have at least some idea of what you are doing,
so that shouldn't be a problem.
Here's a video on the basic use of this Blank Template
Here's a more complete walk through
Smallest Increment T1 Movements Training (Training Max is an estimated daily 2RM.)
5 Max T1 Movements should be competition lifts.
Squat 315 Exceptions: Any close variation of a competition
Tier 1 Bench 225 Examples: Front Squat, Close Grip Bench, oppos
Set Structure Deadlift 405 Sling Shot Bench, High Bar, Low Bar, etc.
Straight Press 155
Progression Table (Percentage of Training Max)
Tier 2 Week One
Cycle From 2/2/2016 Enter as decimal
1 To 2/8/2016 (Ex: .85 = 85%)
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 s
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more set
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 a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
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
Training Schedule
Week 1
Day One
Tier Exercise Weight Rep Set
1 Squat 270 4 3+
1
1
2 RDL 205 10 3
2 Pendlay Row 6 5
3 Single Leg Press
3 EZ Bar Curl
3 Reverse Hyper Max 3
Day Two
1 Bench 190 4 3+
1
1
2 Incline Bench 120 10 3
2
3 Pull-up
3 DB Lateral Raise
3 Cable Facepull 20 4
Day Three
1 Deadlift 345 4 3+
1
1
2 Front Squat 180 10 3
2
3 DB Row
3 DB Hammer Curl
Day Four
1 Press 130 4 3+
1
1
2 CGBP 120 10 3
2 Weighted Pull-up 5 3
3 DB Flye
3 Cable Pushdown
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
ining Max is an estimated daily 2RM.) T2 Accessories Training List movements here
Movements should be competition lifts. Max Example: Close Grip B
eptions: Any close variation of a competition lift. RDL 315 Good T2 Options:
mples: Front Squat, Close Grip Bench, opposite DL. Incline Bench 185 Deadlift & Back: Any
g Shot Bench, High Bar, Low Bar, etc. Front Squat 275 Upper Presssing: Flat &
CGBP 185 Squatting: More squats
Week Two Week Three

2/9/2016 2/16/2016
2/15/2016 2/22/2016
General Guidanc
ached that's the first set. Perform four more sets at same weight.
ached that's the first set. Perform three more sets at same weight. Rep Out Rule
ched that's the first set. Perform two more sets at same weight. Feeling Run Down?
hed that's the first set. Perform one more set at same weight. Perform all
ed that is final set for that movement. Steps for 1 week
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.
Week 2 Week 3
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Squat 285 3 4+ Squat 300 2
RDL 220 8 3 RDL 235 6

Pendlay Row 5 5 Pendlay Row 4
Single Leg Press Single Leg Press
EZ Bar Curl EZ Bar Curl
Reverse Hyper Max 3 Reverse Hyper Max
Day Two Day Two
Bench 205 3 4+ Bench 215 2
Incline Bench 130 8 3 Incline Bench 140 6
Pull-up Pull-up
DB Lateral Raise DB Lateral Raise
Cable Facepull 20 4 Cable Facepull 20
Day Three Day Three
Deadlift 205 3 4+ Deadlift 215 2
Front Squat 195 8 3 Front Squat 205 6
DB Row DB Row
DB Hammer Curl DB Hammer Curl
Day Four Day Four
Press 140 3 4+ Press 145 2
CGBP 130 8 3 CGBP 140 6

Weighted Pull-up 5 4 Weighted Pull-up 5
DB Flye DB Flye
Cable Pushdown Cable Pushdown
List movements here that are not T1 movements, or based upon T1 movements.
Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately based off normal bench ability wh
Good T2 Options:
Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military,
Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats &
Week Four Week Five

2/23/2016 3/1/2016
2/29/2016 3/7/2016
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
eeling 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
Perform all Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volu
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
-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 rep
Week 4 Off Week 5

Day One Day One
Set Exercise Weight Rep Set Exercise Weight
5+ 0 0
4 0 0
5
3
Day Two Day Two
5+ 0 0
4 0 0
4
Day Three Day Three
5+ 0 0
4 0 0
3
Day Four Day Four
5+ 0 0
4 0 0
5
4
ormal bench ability whereas Incline Bench cannot.
ties including military, push press, seated, etc.

squats, split squats & lunges, good mornings, and leg pressing…
Week Six Week Seven

3/8/2016 3/15/2016
3/14/2016 3/21/2016
ilure. Always leave 1-2 reps in your tank. Don't be an idiot.

ng portion of the week. Resume 1-2 reps left in tank following week.
week. Resume T3 volume as written the following week.
ep each night that week.
th 60 lb. doing max reps for each following set.
Week 6 Week 7
Day One Day One
Rep Set Exercise Weight Rep Set Exercise
0 0 0
0 0 0
Day Two Day Two

0 0 0
0 0 0
Day Three Day Three
0 0 0
0 0 0
Day Four Day Four

0 0 0
0 0 0
Week Eight
3/22/2016
3/28/2016
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 sets do not have to all be same reps per set. Peform each following "Rep Out Rule" described above.
Week 8
Day One
Weight Rep Set Exercise Weight Rep Set
0 0 0
0 0 0
Day Two
0 0 0
0 0 0
Day Three
0 0 0
0 0 0
Day Four
0 0 0
0 0 0
Week Nine
3/29/2016
4/4/2016
ely due to Rep Out Rule.
ng "Rep Out Rule" described above.
Week 9
Day One
Exercise Weight Rep Set
0 0
0 0
Day Two
0 0
0 0
Day Three
0 0
0 0
Day Four
0 0
0 0
Here's a video on the basic use of this Blank Template
Here's a more complete walk through
Smallest Increment T1 Movements Training (Training Max is an estimated daily 2RM.)
Squat 315
Tier 1 Bench 245 BP Day 2 >>
Set Structure Deadlift 370
Ascending Front Squat 250
Tier 2/3 Week One
Cycle From 2/2/2016
1 To 2/8/2016
Progression Guidelines
Reps on W3 AMRAP Add to TM
0-2 0
3-4 5
5-6 10
7+ 15
KEY * = Max Rep Set(s) + = Last Set AMRAP
Training Schedule
Week 1
Day One
1 Squat 270 3 2
1 285 2 2
SLDL recommended 1 300 1 1+
>> 2 SLDL 190 10 3
3 Hack Squat 20 4*
3 DB Curl 20 4*
3 Leg Curl 20 4*
Day Two
1 Bench 210 3 2
1 220 2 2
1 235 1 1+
2 Incline Bench 120 10 3
2 Pull-up Max
3 DB Lateral Raise 20 4*
3 Cable Pushdown 20 4*
Deadlift Day Three
Wave Forms Tier Exercise Weight Rep Set
On 1 1'' Deficit DL Find 3RM
1 -20% 3 5+
Week1 3RM 1
295 2 Pendlay Row 145 10 3
3 Lat Pulldown 15 5*
3 DB Hammer Curl 15 5*
Day Four
1 Pause Bench 190 3 2
1 200 2 2
1 215 1 1+
2 Press 90 10 3
2 Pull-up Max
3 DB Flye 20 4*
3 Cable OH Tri Ext 20 4*
Day Five
1 225 2 2
1 240 1 1+
2 Pause Squat 190 3 7+
3 Single Leg Press 20 4*
3 DB Row 20 4*
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
ining Max is an estimated daily 2RM.) T2 Accessories Training List movements here
SLDL 295 Good T2 Options:
Pause Bench Incline Bench 185 Deadlift & Back: Any
Pendlay Row 220 Upper Presssing: Flat &
Press 135 Squatting: More squats
Week Two Week Three

2/9/2016 2/16/2016
2/15/2016 2/22/2016
Rest Guide The rest guide is important to follow fairly closely due to Rep
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 3
T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 4
T3 Rest 60-90 seconds between sets. Closer to 90 seconds on wee
Week 2 Week 3
Day One Day One
Squat 275 3 1 Squat 285 3
290 2 2 300 2
305 1 2+ 315 1
SLDL 205 8 3 SLDL 220 6
Hack Squat 18 4* Hack Squat 16
DB Curl 18 4* DB Curl 16
Leg Curl 18 4* Leg Curl 16
Day Two Day Two
Bench 215 3 1 Bench 220 3
225 2 2 235 2
240 1 2+ 245 1
Incline Bench 130 8 3 Incline Bench 140 6
Pull-up Max Pull-up Max
DB Lateral Raise 18 4* DB Lateral Raise 16
Cable Pushdown 18 4* Cable Pushdown 16
Day Three Day Three
2'' Deficit DL Find 2RM 3'' Deficit DL Find 1RM
-25% 2 5+ -30% 1
Pendlay Row 155 8 3 Pendlay Row 165 6

Lat Pulldown 15 5* Lat Pulldown 15
DB Hammer Curl 15 5* DB Hammer Curl 15
Day Four Day Four
Pause Bench 195 3 1 Pause Bench 200 3
210 2 2 215 2
220 1 2+ 225 1
Press 95 8 3 Press 100 6
Pull-up Max Pull-up Max
DB Flye 18 4* DB Flye 16
Cable OH Tri Ext 18 4* Cable OH Tri Ext 16
Day Five Day Five
230 2 2 240 2
245 1 2+ 250 1
Pause Squat 205 2 8 Pause Squat 220 1
Single Leg Press 18 4* Single Leg Press 16
DB Row 18 4* DB Row 16
Good T2 Options:
Week Four Week Five

2/23/2016 3/1/2016
2/29/2016 3/7/2016
w fairly closely due to Rep Out Rule.
ser to 5 minutes on weeks 3, 6, 9, and 12.
ser to 3 minutes on weeks 4, 8, and 12.
Closer to 90 seconds on weeks 6 and 12.
*WIP*
Week 4 Off Week 5
Day One Day One
1 0 0
1
3+
4 0 0
4*
4*
4*
Day Two Day Two
1 0 0
1
3+
4 0 0
4*
4*
4
Day Three Day Three
0 0
7+
4 0 0
5*
5*
3
Day Four Day Four
1 0 0
1
3+
4 0 0
4*
4*
4
Day Five Day Five
1 0 0
1
3+
10 0 0 0
4*
4*
3

Week Six Week Seven

3/8/2016 3/15/2016
3/14/2016 3/21/2016
Week 6 Week 7
Day One Day One
0 0 0
0 0 0
Day Two Day Two

0 0 0
0 0 0
Day Three Day Three

0 0 0
0 0 0
Day Four Day Four

0 0 0
0 0 0
Day Five Day Five

0 0 0
0 0 0
Week Eight
3/22/2016
3/28/2016
Week 8
Day One
0 0 0
0 0 0
Day Two
0 0 0
0 0 0
Day Three
0 0 0
0 0 0
Day Four
0 0 0
0 0 0
Day Five
0 0 0
0 0 0
Week Nine
3/29/2016
4/4/2016
T2 Training Ma
Week 9 Lift
Day One Split Squat
Exercise Weight Rep Set Belt Squat
0 0 High Bar
Incline Bench
CGBP
0 0 Legs Up Bench
Press
SGDL
SLDL
Day Two Deficit DL
Exercise Weight Rep Set Sumo DL
0 0 Pendlay Row
0 0
Day Three
0 0
0 0
Day Four
0 0
0 0
Day Five
0 0
0 0
T2 Training Max Tracker
Lift Most Recent TM
Split Squat
Belt Squat
High Bar
Incline Bench 185
CGBP
egs Up Bench
Press 135
SGDL
SLDL 295
Deficit DL
Sumo DL
Pendlay Row 220
This template is from /u/TheAesir (link here >>>)
Smallest Increment T1 Movements Training (For this template, TM should be 90-95% of your
Squat 315 Exceptions: Any close variation of a competition
Deadlift Bench Press 225 Examples: Front Squat, Close Grip Bench, oppos
Sumo Deadlift 405 Sling Shot Bench, High Bar, Low Bar, etc.
Press 155
Week One
From 2/2/2016 Enter as decimal
To 2/8/2016 (Ex: .85 = 85%)
Training Schedule
Week 1
Day One
1 250 2 2
1 255 1 3+
2 Squat 250 5 3
2 220 8 3
3 Romanian DL 235 8 3
3
3
Day Two
1 Bench Press 195 3 1
1 205 2 3
1 210 1 3+
2 Pause Bench 180 3 3
2 Press 110 8 3
3 Barbell Row 185 5 3
3 155 8 3
3
Day Three
1 Block/Rack Pull 365 3 3
1 Sumo DL 325 3 3
1
2 195 8 3
3
3
Day Four
1 Press 135 3 1
1 140 2 2
1 145 1 3+
2 Bench 180 5 3
2 160 8 3
3 155 8 3
3 Closegrip Bench 150 5 3
Day Five
1 Squat 275 3 1
1 285 2 3
1 290 1 5+
2 Pause Squat 250 3 3
2 Hack Squat 180 12 4
3
3
3
ate is from /u/TheAesir (link here >>>) TEMPLATE
Original Reddit post >>> LINK
this template, TM should be 90-95% of your 1RM.) T2(T3) Accessories Training List movements here
eptions: Any close variation of a competition lift. Front Squat 275 Good T2 Options:
mples: Front Squat, Close Grip Bench, opposite DL. Closegrip Bench 185 Deadlift & Back: Any
g Shot Bench, High Bar, Low Bar, etc. Romanian DL 315 Upper Presssing: Flat &
Barbell Row 205 Squatting: More squats
Week Two Week Three

2/9/2016 2/16/2016
2/15/2016 2/22/2016
Week 2 Week 3
Day One Day One
255 2 2 260 2
260 1 3+ 270 1
220 5 5 235 8
Romanian DL 245 8 3 Romanian DL 250 8
Day Two Day Two

Bench Press 205 3 1 Bench Press 210 3
210 2 2 215 2
215 1 3+ 220 1
Pause Bench 185 2 4 Pause Bench 190 1
Barbell Row 190 5 3 Barbell Row 195 5
155 5 5 165 8
Day Three Day Three

Block/Rack Pull 375 3 3 Block/Rack Pull 385 3
Sumo DL 345 3 2 Sumo DL 365 2

195 5 5 205 8
Romanian DL 205 10 3 Romanian DL 205 10
Day Four Day Four

145 2 2 145 2
145 1 3+ 150 1
Bench 185 5 3 Bench 190 5
160 5 5 170 8
Barbell Row 190 5 3 Barbell Row 195 5
155 5 5 165 8
Closegrip Bench 150 8 3 Closegrip Bench 155 5
Day Five Day Five
290 2 2 300 2
300 1 5+ 305 1
Pause Squat 260 2 4 Pause Squat 270 1
Hack Squat 195 8 4 Hack Squat 185 10
Good T2 Options:
Week Four Week Five

2/23/2016 3/1/2016
2/29/2016 3/7/2016
Week 4 Week 5
Day One Day One
1 Front Squat 260 3 1 0 0
2 270 2 1
3+ 275 1 3+
3 Squat 275 5 3 0 0
3 235 5 5
Day Two Day Two

1 Bench Press 215 3 1 0 0
2 220 2 1
3+ 225 1 3+
3 Pause Bench 180 3 5 0 0
3 Press 115 5 5
3 165 5 5
Day Three Day Three

2 Sumo DL 365 3 1 0 0
2 385 2 1
405 Max 1
3 Front Squat 240 5 3 0 0
3 205 5 5
Day Four Day Four

1 Press 145 3 1 0 0
2 150 2 1
3+ 155 1 3+
3 Bench 195 5 3 0 0
3 170 5 5
3 165 5 5
3 Closegrip Bench 155 8 3
Day Five Day Five
1 Squat 300 3 1 0 0
2 305 2 1
5+ 315 1 5+
3 Pause Squat 250 3 5 0 0
4 Hack Squat 200 6 4

Week Six Week Seven

3/8/2016 3/15/2016
3/14/2016 3/21/2016
Week 6 Week 7
Day One Day One
0 0 0
0 0 0
Day Two Day Two

0 0 0
0
0
0 0 0
Day Three Day Three

0 0 0
0 0 0
Day Four Day Four
0 0 0
0
0
0 0 0
Day Five Day Five

0 0 0
0 0 0
Week Eight
3/22/2016
3/28/2016
Week 8
Day One
0 0 0
0 0 0
Day Two
0 0 0
0 0 0
Day Three
0 0 0
0 0 0
Day Four
0 0 0
0 0 0
Day Five
0 0 0
0 0 0
Week Nine
3/29/2016
4/4/2016
Week 9
Day One
0 0
0 0
Day Two
0 0
0 0
Day Three
0 0
0 0
Day Four
0 0
0 0
Day Five
0 0
0 0

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SUPPORT THE CREATORS

WHO SHOULD USE GZCLP?

WEIGHT INCREMENT & THRESHOLDS

GZCL 3-WEEK LINEAR TEMPLATE

Essentially, this is the factor by which all T1 and T2

If "Straight," then working sets all at the same weight (i.e.,

BIG ON THE BASICS

Week Two Week Three

RDL 220 8 3 RDL 235 6

Incline Bench 130 8 3 Incline Bench 140 6

Front Squat 195 8 3 Front Squat 205 6

CGBP 130 8 3 CGBP 140 6

Week Four Week Five

Week 4 Off Week 5

ties including military, push press, seated, etc.

Week Six Week Seven

ilure. Always leave 1-2 reps in your tank. Don't be an idiot.

Day Two Day Two

Day Four Day Four

ng "Rep Out Rule" described above.

Week Two Week Three

Pendlay Row 155 8 3 Pendlay Row 165 6

Week Four Week Five

ties including military, push press, seated, etc.

Week Six Week Seven

Day Two Day Two

Day Three Day Three

Day Four Day Four

Day Five Day Five

Week Two Week Three

Day Two Day Two

Day Three Day Three

Front Squat 225 5 3 Front Squat 235 5

Day Four Day Four

Week Four Week Five

Day Two Day Two

Day Three Day Three

Day Four Day Four

ties including military, push press, seated, etc.

Week Six Week Seven

Day Two Day Two

Day Three Day Three

Day Five Day Five

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