GZCL General Gainz Wave LP By /u/cyte85. Spreadsheet v1.2 created by /u/K-S-R.

then click File > Make a copy... to create an editible version.

READ THIS FIRST: https://www.reddit.com/r/gzcl/comments/bw6qg0/general_gainz_wave_lp

Bench Enter 1RM Tier 1: Find Rep Max then do the same amount of
110 singles i.e 6RM = 6 singles. 3-5 minute Rest
time after RM attempt then 1 Minute on singles,
Squat 160 take more if you need it. do up to +3 extra
singles if feeling good.
OHP 70
Deadlift 180 Progression: Enter your 1RM to the left. Change exercis
T1 is based off 80% of 1RM, T2 is 70%. All sets are per
easy, maybe add a tiny bit more. If it's feeling too ha
in the OG thread. As long as the set wasn't a pure RPE
OHP Weekly Increment 5 could have gotten at least one more rep on your Rep Max
Squat Weekly Increment 5
Bench Weekly Increment 5
DL Weekly Increment 5

Bench Day Wave 1

Day 1 Reps Week 1 Week 2 Week 3
Bench 6rm + 6x1 87.5 92.5 97.5
Squat 10rm + 4x5 110 115 120
Row 3 x 10MRS 0 0 0
Fly Machine 3 x 15MRS 0 0 0
Triceps 3 x 15MRS 0 0 0
Facepulls 3 x 15MRS 0 0 0

Deadlift Day Wave 1

Day 2 Reps Week 1 Week 2 Week 3
Deadlift 6rm + 6x1 142.5 147.5 152.5
OHP 10rm + 4x5 47.5 52.5 57.5
Leg Press 3 x 10MRS 0 0 0
Side Lateral Raise 3 x 15MRS 0 0 0
Leg Curl 3 x 15MRS 0 0 0
Biceps 3 x 15MRS 0 0 0

Squat Day Wave 1

Day 3 Reps Week 1 Week 2 Week 3
Squat 6rm + 6x1 127.5 132.5 137.5
Bench 10rm + 4x5 75 80 85
Row 3 x 10MRS 0 0 0
Fly Machine 3 x 15MRS 0 0 0
Triceps 3 x 15MRS 0 0 0
Facepulls 3 x 15MRS 0 0 0

OHP Day Wave 1

Day 4 Reps Week 1 Week 2 Week 3
OHP 6rm + 6x1 55 60 65
Deadlift 10rm + 4x5 125 130 135
Leg Press 3 x 10MRS 0 0 0
Side Lateral Raise 3 x 15MRS 0 0 0
Leg Curl 3 x 15MRS 0 0 0
Biceps 3 x 15MRS 0 0 0
ed by /u/K-S-R.

lp

then do the same amount of Tier 2: Find Rep max then do 'Half-Sets' to Tier 3: Find rep max then do 2 extra sets
ingles. 3-5 minute Rest equal up to double the rep max. i.e 10RM = amrap. likely will not get the max reps if its
then 1 Minute on singles, half-sets of 5, 20 reps, so 4x5. 1-2 minute your true rep max as rest times are only 30
it. do up to +3 extra rest times. Take more if needed. Do +2 extra secs - 1 minute. Try add weight next time if
od. sets (Max 6) if feeling good. it feels easy to get max reps in all sets.
ur 1RM to the left. Change exercises below to your own preferences.
f 1RM, T2 is 70%. All sets are performed at the same weight. Add 5kg/10lb a week, 2.5kg/5lb for OHP. If it's feeling too
y bit more. If it's feeling too hard, perhaps slow the progression a tiny bit.This is the same as Cody's recommendations
long as the set wasn't a pure RPE I'm Gonna Die I would add weight and continue the next week. Basically, if you think you
least one more rep on your Rep Max, I'd go up in weight for the next week.

Wave 2
Week 4 Reps Week 5 Week 6 Week 7 Week 8
102.5 5rm + 5x1 92.5 97.5 102.5 107.5
125 8rm + 4x4 115 120 125 130
0 3 x 10MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0

Wave 2
Week 4 Reps Week 5 Week 6 Week 7 Week 8
157.5 5rm + 5x1 147.5 152.5 157.5 162.5
62.5 8rm + 4x4 52.5 57.5 62.5 67.5
0 3 x 10MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0

Wave 2
Week 4 Reps Week 5 Week 6 Week 7 Week 8
142.5 5rm + 5x1 132.5 137.5 142.5 147.5
90 8rm + 4x4 80 85 90 95
0 3 x 10MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0

Wave 2
Week 4 Reps Week 5 Week 6 Week 7 Week 8
70 5rm + 5x1 60 65 70 75
140 8rm + 4x4 130 135 140 145
0 3 x 10MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
0 3 x 15MRS 0 0 0 0
then do 2 extra sets
t get the max reps if its
rest times are only 30
add weight next time if
max reps in all sets.

OHP. If it's feeling too

s Cody's recommendations
asically, if you think you

Wave 3
Reps Week 9 Week 10 Week 11 Week 12 Reps
4rm + 4x1 97.5 102.5 107.5 112.5 3rm + 3x1
7rm + 2x4,2x3 120 125 130 135 6rm + 4x3
3 x 10MRS 0 0 0 0 3 x 10MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS

Wave 3
Reps Week 9 Week 10 Week 11 Week 12 Reps
4rm + 4x1 152.5 157.5 162.5 167.5 3rm + 3x1
7rm + 2x4,2x3 57.5 62.5 67.5 72.5 6rm + 4x3
3 x 10MRS 0 0 0 0 3 x 10MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS

Wave 3
Reps Week 9 Week 10 Week 11 Week 12 Reps
4rm + 4x1 137.5 142.5 147.5 152.5 3rm + 3x1
7rm + 2x4,2x3 85 90 95 100 6rm + 4x3
3 x 10MRS 0 0 0 0 3 x 10MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS

Wave 3
Reps Week 9 Week 10 Week 11 Week 12 Reps
4rm + 4x1 65 70 75 80 3rm + 3x1
7rm + 2x4,2x3 135 140 145 150 6rm + 4x3
3 x 10MRS 0 0 0 0 3 x 10MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
3 x 15MRS 0 0 0 0 3 x 15MRS
 Wave 4
Week 13 Week 14 Week 15 Week 16
102.5 107.5 112.5 117.5
125 130 135 140
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Wave 4
Week 13 Week 14 Week 15 Week 16
157.5 162.5 167.5 172.5
62.5 67.5 72.5 77.5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Wave 4
Week 13 Week 14 Week 15 Week 16
142.5 147.5 152.5 157.5
90 95 100 105
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Wave 4
Week 13 Week 14 Week 15 Week 16
70 75 80 85
140 145 150 155
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0