v4 - 1 GZCLP 3-4 Day 12-Week

GZCLP 3 or 4-Day (12 Week) v4.
1 by /u/Blacknoir (La
READ THESE FIRST!!!

https://saynotobroscience.com/gzclp-infographic/
https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html
These 2 links contain the answers to frequently asked questions about rep schemes, "failure", and
selecting the correct T2 and T3 exercises.
How the Program Works
Tier 1 Lift Progression
Start with three reps for five sets (or 3 sets of 5 reps using the modified rep scheme), with your last set AMRAP
(5x3+ or 3x5+), adding weight workout to workout. When base volume of 15 is missed (because you did not
think you could do 1-2 more, not because of actual failure), then you drop to 6 sets of 2 (or 4 sets of 3 reps),
last set AMRAP (6x2+ or 4x3+) at the SAME WEIGHT. This would start progression again, adding weight
workout to workout until failure to achieve base volume of 12. Once failure with 6x2+ (4x3+) occurs then the
reps would drop a third step to one rep per set for 10 sets (or 5 sets of 2 reps), last set AMRAP (10x1+ or 5x2+).
Continue to add weight workout to workout. When failure to reach base volume of 10 occurs rest for 2-3 days
and then retest for new 5RM.
Your initial Tier 2 main lifts (Bench, Squat, OHP, DL) are calculated by taking your main lift starting weight, and
multiplying it by whatever percentage you set in cells N14-17. Start with something reasonable - maybe 35-
50% as it's higher volume - only go to 80% if you're insane like me :)
Progress 3 sets of 10 reps (3x10) (or 4 sets of 8 reps (4x8) using the modified rep scheme), adding weight
workout to workout, until failure to reach base volume of 30 reps (32 modified). When failure to reach base
volume occurs, drop to 3 sets of 8 (4x6 modified) and continue to add weight. This, too, will eventually end
with failure to reach base volume of 24. Once 3x8 (4x6) is not able to be achieved, drop to 3x6 (4x4 modified).
Once failure to reach base volume of 18 (16), you RESET back to 3x10 (4x8 modified), at a slightly heavier
weight than your previous 3x10 (or 4x8).
(Note: When this happens, enter your new weight in the cell that says "Reset".)
Progress 3 sets of 15 reps (or 4 sets of 12 modified), with your last set AMRAP (3x15+/4x12+). Once the weight
can be lifted at 15/15/25 (or 12/12/12/18 modified), an increase in weight should occur. Be modest in this
progression as T3 movements will have lower thresholds of weight increases.
Thanks
To /u/GZCL for this amazing program, the original author of the Liftvault 3 Day spreadsheet for inspiration,
and especially /r/gzcl for all the support you've given me!
Visit us on Reddit - /r/gzcl for more great information!
To /u/GZCL for this amazing program, the original author of the Liftvault 3 Day spreadsheet for inspiration,
and especially /r/gzcl for all the support you've given me!
Visit us on Reddit - /r/gzcl for more great information!
I'm on reddit - /u/Blacknoir - ask me any questions that yo

Aloha from beautiful O'ahu, Hawaii!
y /u/Blacknoir (Last Updated 10/24/19)
Gender XY <- Dropdown
3 Day or 4 Day #Days <- Dropdown
Lbs or Kg Select Kg or Lbs <- Dropdown
Microplates? No <- Dropdown
Options T1 Rep Scheme Default 5x3+ > 6x2+ > 10x1+
T2 Rep Scheme Default 3x10 > 3x8 > 3x6
T3 Rep Scheme Default 3x15+ > 25 Prog
AMRAP Weight Enter Cells 14-19 in
Increases? Default Column K ONLY
Please Select Kg
Lift or Lbs Above Increment T2 %
Bench 40 2.5 80
Squat 60 5 80
OHP 20 2.5 80
Deadlift 80 5 80
Tier 2 2.5
Tier 3 25 Rep 5
Getting Started
1. Enter your starting weights for your main lifts above. 85% of your current 5RM
should be used (use a calculator). Your Main Tier 2 lift and weight will auto-populate
(See Note in Week 1).
2. Select your options. Select your genetic chromosomal "Gender", 3 or 4 Day

Program, Whether you lift in Lbs or Kg, and if you use Microplates. T1 Rep Scheme
can be either Default (5x3>6x2>10x1) or Modified (3x5>4x3>5x2). T2 Rep Scheme
can be either Default (3x10>3x8>3x6) or Modified (4x8>4x6,4x4). T3 Rep Scheme
can be either Default (3x15+ - progression at 25 reps) or Modified (4x12+ -
progression at 18 reps). AMRAP Weight Increases determines how much your main
lift weight is increased based upon your AMRAP set (applies when you're at
5x3+/3x5+ only). If selecting Default, enter how much you want your weight to
increment per successful session in column K only. If selecting Modified, enter how
much you want your weight to increment, based upon the number of reps you do in
the AMRAP set.
3. Enter how much of a percentage should be used for a main lift's corresponding T2
(keep in mind your T2 is at 3x10, so play it smart and start LOW (like 35%) if you're
not sure). See "Tier 2 Lift Progression" to the left.
4. If you want to add another T2 lift to any day, choose your lift from the drop down
menu and enter your starting weight. (see notes on Week 1 tab)
4. Choose one or more T3 lifts from the drop down menu (or add your own in the
Dropdowns tab!), and enter the starting weight in the appropriate cell. IMPORTANT:
For dumbbell weights, enter only the weight of ONE dummbell (i.e., if you're lifting 2
25-pound dummbells, enter '25'.)
4. Choose one or more T3 lifts from the drop down menu (or add your own in the
Dropdowns tab!), and enter the starting weight in the appropriate cell. IMPORTANT:
For dumbbell weights, enter only the weight of ONE dummbell (i.e., if you're lifting 2
25-pound dummbells, enter '25'.)
me any questions that you might have!

utiful O'ahu, Hawaii!
Day 1 Est 1RM Squat
Exercise Select KgSxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5
Squat 60 5x3+ 35 42.5 50
Bench 32.5 3x10 20 22.5 27.5 120 Seconds

Opt Tier 2 Wgt 3x10 0 0 0 Rest
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Opt Tier 3 Wgt 3x15+ 0 0 0 Rest
Opt Tier 3 Wgt 3x15+ 0 0 0
Day 2 Est 1RM Bench

Bench 40 5x3+ 25 27.5 35
Deadlift 65 3x10 40 45 55 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 3 Est 1RM Deadlift

Deadlift 80 5x3+ 47.5 55 67.5
OHP 15 3x10 10 10 12.5 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

90 Seconds
Set 6
120 Seconds
Rest
90 Seconds
Rest
Set 6
120 Seconds
Rest
90 Seconds
Rest
Set 6
120 Seconds
Rest
90 Seconds
Rest
Go to the BarCalc Tab and select your # of plates and default bar weight
25
Enter How Many Reps you do per set in the colored cells only (not gray) 0
Optional: Dropdown to Change Your Main Lift
Optional: Dropdown to Change Your Main Tier 2 Lift 0
There's a dropdown in A6 if you want to add a 2nd Tier 2 0
Select your 1st Tier 3 from the dropdown and enter your starting weight. Don't go
too heavy. Lots of reps here. There are dropdowns in A8 and A9 if you want to add a
2nd or 3rd Tier 3 - don't forget to add your weight!
25
Optional: Dropdown to Change Your Main Tier 2 Lift 0
Recommendation is to add at least 1 Tier 3 for each day, based upon your perceived
weaknesses, which also compliments the day's main lift. For example, a DB Shoulder
Press on OHP day.
25
Optional: Dropdown to Change Your Main Tier 2 Lift -
Of course, you're perfectly free to add any Tier 3 you want, and/or not to do T3
warmup sets - it's your program after all. Customize Tier 2 and 3 on the Dropdowns
Tab.
A Note about Bar Loa
In other words, som
perfectly match. E
weig
Please Select Kg or Lbs on the Start Tab
20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 0 0 0 0 -
0 0 0 1 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0 0 0

20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 1 0 0 0 0 0 0 0 0 -
1 0 0 0 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0 0 0

20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 1 0 0 0 0 0 0 0 0 -
- B A R - O N L Y - - -
0 0 0 0 0 0 0 0 0 0 0 0
A Note about Bar Loading: The Bar loading calculator only works with the weights you have.
In other words, sometimes the total between the Weight column and the calculator won't
perfectly match. Ex: You're supposed to lift 100lbs today, but you don't have any 2.5lb
weights. The calculator will suggest one 25lb plate (95lbs).
Day 1 Est 1RM Squat
Exercise Select KgSxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 60 5x3+ 35 42.5 50
Bench 32.5 3x10 20 22.5 27.5 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 2 Est 1RM OHP

OHP 20 5x3+ 12.5 15 17.5

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 3 Est 1RM Bench

Bench 40 5x3+ 25 27.5 35
Squat 47.5 3x10 27.5 32.5 40 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

90 Seconds

Deadlift 80 5x3+ 47.5 55 67.5
OHP 15 3x10 10 10 12.5 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

90 Seconds
Enter Your Body Weight Body Weight Estimated Wilks
Go to the BarCalc Tab and select your # of plates and default bar weight Please Select
25 20 15
Enter How Many Reps you do per set in the colored cells only (not gray) 0 1 0
Optional: Dropdown to Change Your Main Tier 2 Lift 0 0 0
There's a dropdown in A6 if you want to add a 2nd Tier 2 0 0 0
Select your 1st Tier 3 from the dropdown and enter your starting weight. Don't go
too heavy. Lots of reps here. There are dropdowns in A8 and A9 if you want to add a
2nd or 3rd Tier 3 - don't forget to add your weight!
Please Select
25 20 15
Enter How Many Reps you do per set in the colored cells only (not gray) - - B
Recommendation is to add at least 1 Tier 3 for each day, based upon your perceived
weaknesses, which also compliments the day's main lift. For example, a DB Shoulder
Press on OHP day.
Please Select
25 20 15
Of course, you're perfectly free to add any Tier 3 you want - it's your program after
all. Customize Tier 2 and 3 on the Dropdowns Tab.
Please Select
25 20 15
Optional: Dropdown to Change Your Main Tier 2 Lift - - B
Last chance to add Optional Tier 2 and/or Tier 3 lifts. Don't say we didn't warn you.
What is Wilks? See https://en.wikipedia.org/wiki/Wilks_Coefficient A Note about Bar Loading: The Bar load
In other words, sometimes the total be
perfectly match. Ex: You're supposed
weights. The calculator
10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 -
0 1 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
A R - O N L Y - - -
0 0 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 0 0 -
1 0 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 0 0 -
A R - O N L Y - - -
0 0 0 0 0 0 0 0 0 0
about Bar Loading: The Bar loading calculator only works with the weights you have.
r words, sometimes the total between the Weight column and the calculator won't
ctly match. Ex: You're supposed to lift 100lbs today, but you don't have any 2.5lb
weights. The calculator will suggest one 25lb plate (95lbs).
Day 1 Est 1RM OHP Please Select Kg or Lbs on the Start Tab
Exercise Select Kg oSxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
OHP 20 5x3+ 12.5 15 17.5 Enter How Many Reps you do per set in the colored cells only (not gray) - - B A R - O N L Y - - -
Squat 47.5 3x10 27.5 32.5 40 120 Seconds Optional: Dropdown to Change Your Main Tier 2 Lift 0 0 0 1 0 0 0 0 0 0 0 0 -
Opt Tier 2 Wgt 3x10 0 0 0 Rest There's a dropdown in A6 if you want to add a 2nd Tier 2 0 0 0 0 0 0 0 0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Opt Tier 3 Wgt 3x15+ 0 0 0 Rest Last chance to add Optional Tier 2 and/or Tier 3 lifts. Don't say I didn't warn you.
Enter Your Body Weight Body Weight Estimated Wilks What is Wilks? See https://en.wikipedia.org/wiki/Wilks_Coefficient
Day 2 Est 1RM Squat Please Select Kg or Lbs on the Start Tab
Squat 60 6x2+ 35 42.5 50 0 1 0 0 0 0 0 0 0 0 0 0 -
Bench 32.5 3x8 20 22.5 27.5 120 Seconds 0 0 0 0 1 0 0 0 0 0 0 0 -

Opt Tier 2 Wgt 3x8 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 3 Est 1RM Bench Please Select Kg or Lbs on the Start Tab
Bench 40 6x2+ 25 27.5 35 0 0 0 1 0 0 0 0 0 0 0 0 -
Deadlift 65 3x8 40 45 55 120 Seconds 0 1 0 0 0 0 0 0 0 0 0 0 -

Opt Tier 2 Wgt 3x8 0 0 0 Rest 0
0 0 0 0 0 0 0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 1 Est 1RM Squat
Exercise Select Kg oSxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 60 6x2+ 35 42.5 50 ###
Bench 32.5 3x8 20 22.5 27.5 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 2 Est 1RM OHP

OHP 20 6x2+ 12.5 15 17.5 ###

Tier 3 Wgt 3x15+ 0 0 0

90 Seconds
Day 3 Est 1RM Bench

Bench 40 6x2+ 25 27.5 35 ###
Squat 47.5 3x8 27.5 32.5 40 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

90 Seconds

Deadlift 80 6x2+ 47.5 55 67.5 ###
OHP 15 3x8 10 10 12.5 120 Seconds
Tier 3 Wgt 3x15+ 0 0 0

90 Seconds
25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 1 0 0 0 0 0 0 0 0 0 0 -
0 0 0 0 1 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0 0 0 0

25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
- - B A R - O N L Y - - -
0 1 0 0 0 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0 0 0 0

25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 1 0 0 0 0 0 0 0 0 -
0 0 0 1 0 0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0 0 0 0 0 0

25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 1 0 1 0 0 0 0 0 0 0 0 -
- - B A R - O N L Y - - -
0 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Est 1RM Deadlift Please Select Kg or Lbs on the Start Tab
Exercise Select KgSxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
Deadlift 80 6x2+ 47.5 55 67.5 0 1 0 1 0 0 0 0 0 0 0 0 -
OHP 15 3x8 10 10 12.5 120 Seconds - - B A R - O N L Y - - -

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
OHP 20 6x2+ 12.5 15 17.5 - - B A R - O N L Y - - -
Squat 47.5 3x8 27.5 32.5 40 120 Seconds 0 0 0 1 0 0 0 0 0 0 0 0 -

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 3 Est 1RM Squat Please Select Kg or Lbs on the Start Tab
Squat 60 10x1+ 35 42.5 50 0 1 0 0 0 0 0 0 0 0 0 0 -
Bench 32.5 3x6 20 22.5 27.5 120 Seconds 0 0 0 0 1 0 0 0 0 0 0 0 -

Opt Tier 2 Wgt 3x6 0 0 0 Rest 0
0 0 0 0 0 0 0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 1 Est 1RM Squat Please Select Kg or Lbs on the Start
Exercise Select Kg oSxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10 5 2.5
Squat 60 10x1+ 35 42.5 50 0 1 0 0 0 0
Bench 32.5 3x6 20 22.5 27.5 120 Seconds 0 0 0 0 1 0

Opt Tier 2 Wgt 3x6 0 0 0 Rest 0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 2 Est 1RM OHP Please Select Kg or Lbs on the Start

OHP 20 10x1+ 12.5 15 17.5 - - B A R -
Deadlift 65 3x6 40 45 55 120 Seconds 0 1 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 3 Est 1RM Bench Please Select Kg or Lbs on the Start

Bench 40 10x1+ 25 27.5 35 0 0 0 1 0 0
Squat 47.5 3x6 27.5 32.5 40 120 Seconds 0 0 0 1 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 4 Est 1RM Deadlift Please Select Kg or Lbs on the Start

Deadlift 80 10x1+ 47.5 55 67.5 0 1 0 1 0 0
OHP 15 3x6 10 10 12.5 120 Seconds - - B A R -

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
ase Select Kg or Lbs on the Start Tab
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 -
0 0 0 0 0 0 -
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
O N L Y - - -
0 0 0 0 0 0 -
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 -
0 0 0 0 0 0 -
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 -
O N L Y - - -
0 0 0 0 0 0 0
Day 1 Est 1RM Bench Please Select Kg or Lbs on the Start Tab
Bench 40 10x1+ 25 27.5 35 0 0 0 1 0 0 0 0 0 0 0 0 -
Deadlift 65 3x6 40 45 55 120 Seconds 0 1 0 0 0 0 0 0 0 0 0 0 -

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 2 Est 1RM Deadlift Please Select Kg or Lbs on the Start Tab
Deadlift 80 10x1+ 47.5 55 67.5 0 1 0 1 0 0 0 0 0 0 0 0 -
OHP 15 3x6 10 10 12.5 120 Seconds - - B A R - O N L Y - - -

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
OHP 20 10x1+ 12.5 15 17.5 - - B A R - O N L Y - - -
Squat 47.5 3x6 27.5 32.5 40 120 Seconds 0 0 0 1 0 0 0 0 0 0 0 0 -

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Squat Retest 5RM 0 0 0 0 0 0 0 0 0
Bench Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

Opt Tier 2 Wgt Wgt 0 0 0 Rest 0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Retest 5RM 0 0 0 0 0 0 0 0 0
Deadlift Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

Opt Tier 2 Wgt Wgt 0 0 0 Rest
0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Retest 5RM 0 0 0 0 0 0 0 0 0
Squat Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Retest 5RM 0 0 0 0 0 0 0 0 0
OHP Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
Day 1 Est 1RM Squat Please Select K
Exercise Select KgSxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10
Squat Retest 5RM 0 0 0 0 0 0 0
Bench Reset Wgt 0 0 0 120 Seconds 0 0 0 0

Opt Tier 2 Wgt Wgt 0 0 0 Rest 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 2 Est 1RM Bench Please Select K

Bench Retest 5RM 0 0 0 0 0 0 0
Deadlift Reset Wgt 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Day 3 Est 1RM Deadlift Please Select K

Deadlift Retest 5RM 0 0 0 0 0 0 0
OHP Reset Wgt 0 0 0 120 Seconds 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Wgt 5x3+ 0 0 0 0 0 0 0 0 0
Bench Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 5x3+ 0 0 0 0 0 0 0 0 0
Deadlift Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 5x3+ 0 0 0 0 0 0 0 0 0
Squat Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 5x3+ 0 0 0 0 0 0 0 0 0
OHP Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
Day 1 Est 1RM OHP Please Select K
OHP Retest 5RM 0 0 0 0 0 0 0
Squat Reset Wgt 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Squat Wgt 5x3+ 0 0 0 0 0 0 0
Bench Wgt 3x10 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 5x3+ 0 0 0 0 0 0 0
Deadlift Wgt 3x10 0 0 0 120 Seconds 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Wgt 6x2+ 0 0 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 6x2+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 6x2+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 6x2+ 0 0 0 0 0 0 0 0 0
OHP Wgt 3x8 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
Deadlift Wgt 5x3+ 0 0 0 0 0 0 0
OHP Wgt 3x10 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 5x3+ 0 0 0 0 0 0 0
Squat Wgt 3x10 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Squat Wgt 6x2+ 0 0 0 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Wgt 10x1+ 0 0 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 10x1+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 10x1+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 10x1+ 0 0 0 0 0 0 0 0 0
OHP Wgt 3x6 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
Bench Wgt 6x2+ 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 6x2+ 0 0 0 0 0 0 0
OHP Wgt 3x8 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 6x2+ 0 0 0 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Retest 5RM 0 0 0 0 0 0 0 0 0
Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Retest 5RM 0 0 0 0 0 0 0 0 0
Deadlift Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Retest 5RM 0 0 0 0 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
Squat Wgt 10x1+ 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 10x1+ 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 10x1+ 0 0 0 0 0 0 0
OHP Wgt 3x6 0 0 0 120 Seconds 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Wgt 5x3+ 0 0 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 5x3+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 5x3+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 5x3+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
OHP Wgt 10x1+ 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Squat Retest 5RM 0 0 0 0 0 0 0
Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Retest 5RM 0 0 0 0 0 0 0
Deadlift Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Wgt 6x2+ 0 0 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 6x2+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 6x2+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 6x2+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
Deadlift Retest 5RM 0 0 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Retest 5RM 0 0 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Squat Wgt 5x3+ 0 0 0 0 0 0 0
Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Wgt 10x1+ 0 0 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 10x1+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Wgt 10x1+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 10x1+ 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
Bench Wgt 5x3+ 0 0 0 0 0 0 0
Deadlift Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Deadlift Wgt 5x3+ 0 0 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Wgt 5x3+ 0 0 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0 0

0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Squat Retest 5RM 0 0 0 0 0 0 0 0 0

Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

OHP Retest 5RM 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds

Bench Retest 5RM 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds


0 0 0 0 0 0
Tier 3 Wgt 3x15+ 0 0 0
90 Seconds
Rest
90 Seconds
2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
You made it! This week:
TEST for your main lift 5RM's
REST your T2 and T3 lifts
Maybe do some Cardio
(or not)
T2 EXERCISE DROP T3 EXERCISE DROP DOWN
DOWN MENU MENU Yes Select Kg o#Days Rep Schemes Rep Options
Opt Tier 2 Tier 3 No Kg 3 Default Default
Legs Up Bench Opt Tier 3 Lbs 4 Modified Modified
Close Grip Bench Press Bicep Curls XY
Paused Bench Cable Crunch XX
Incline Bench Cable Row
Front Squat Calf Raises
Barbell Row Chest Flyes
Sumo Deadlift Chest-Supported Row
Custom 1 Close-Grip Pulldown
Custom 2 DB Batwing Row
Custom 3 DB Curls
Tier 1 DB Hammer Curl
Bench DB Row
Squat DB Seated Press
OHP Dips (Weighted)
Deadlift Dips (Assisted)
Dumbbell Pullover
EZ Bar Curl
EZ Bar Curl (Reverse)
EZ Bar Pullover
Face Pulls (Cable)
Flat DB Bench
Glute Pull Through
Goblet Squat
Good Mornings
Hammer Curl
Hip Thrust
Incline DB Bench
Lateral Raises
Lat Pulldowns
Leg Curls
Leg Extensions
Leg Press
Lunges
Machine Pull-Over
Machine Side Raise
Rack Pull
Rear Delt Flye
Reverse Curls
Romanian DL
Seated DB Press
Shrugs
Side DB Raise
Side Lateral
Skull Crusher
Split Squat
Step Ups
Tricep Extention
Tricep Pushdowns
Upright Row
Weighted Hyperextensions
Custom 1
Custom 2
Custom 3
Plates
Available 0 10 10 10 10 0 0 0 0 0 0 0
Kilos 25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Bar Weight
Weight 20
0.0 - - B A R - O N L Y - -
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1.0 - - B A R - O N L Y - -
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4.0 - - B A R - O N L Y - -
4.5 - - B A R - O N L Y - -
5.0 - - B A R - O N L Y - -
5.5 - - B A R - O N L Y - -
6.0 - - B A R - O N L Y - -
6.5 - - B A R - O N L Y - -
7.0 - - B A R - O N L Y - -
7.5 - - B A R - O N L Y - -
8.0 - - B A R - O N L Y - -
8.5 - - B A R - O N L Y - -
9.0 - - B A R - O N L Y - -
9.5 - - B A R - O N L Y - -
10.0 - - B A R - O N L Y - -
10.5 - - B A R - O N L Y - -
11.0 - - B A R - O N L Y - -
11.5 - - B A R - O N L Y - -
12.0 - - B A R - O N L Y - -
12.5 - - B A R - O N L Y - -
13.0 - - B A R - O N L Y - -
13.5 - - B A R - O N L Y - -
14.0 - - B A R - O N L Y - -
14.5 - - B A R - O N L Y - -
15.0 - - B A R - O N L Y - -
15.5 - - B A R - O N L Y - -
16.0 - - B A R - O N L Y - -
16.5 - - B A R - O N L Y - -
17.0 - - B A R - O N L Y - -
17.5 - - B A R - O N L Y - -
18.0 - - B A R - O N L Y - -
18.5 - - B A R - O N L Y - -
19.0 - - B A R - O N L Y - -
19.5 - - B A R - O N L Y - -
20.0 - - B A R - O N L Y - -
20.5 0 0 0 0 0 0 0 0 0 0 0 0
21.0 0 0 0 0 0 0 0 0 0 0 0 0
21.5 0 0 0 0 0 0 0 0 0 0 0 0
22.0 0 0 0 0 0 0 0 0 0 0 0 0
22.5 0 0 0 0 0 0 0 0 0 0 0 0
23.0 0 0 0 0 0 0 0 0 0 0 0 0
23.5 0 0 0 0 0 0 0 0 0 0 0 0
24.0 0 0 0 0 0 0 0 0 0 0 0 0
24.5 0 0 0 0 0 0 0 0 0 0 0 0
25.0 0 0 0 0 0 0 0 0 0 0 0 0
25.5 0 0 0 0 0 0 0 0 0 0 0 0
26.0 0 0 0 0 0 0 0 0 0 0 0 0
26.5 0 0 0 0 0 0 0 0 0 0 0 0
27.0 0 0 0 0 0 0 0 0 0 0 0 0
27.5 0 0 0 0 0 0 0 0 0 0 0 0
28.0 0 0 0 0 0 0 0 0 0 0 0 0
28.5 0 0 0 0 0 0 0 0 0 0 0 0
29.0 0 0 0 0 0 0 0 0 0 0 0 0
29.5 0 0 0 0 0 0 0 0 0 0 0 0
30.0 0 0 0 0 1 0 0 0 0 0 0 0
30.5 0 0 0 0 1 0 0 0 0 0 0 0
31.0 0 0 0 0 1 0 0 0 0 0 0 0
31.5 0 0 0 0 1 0 0 0 0 0 0 0
32.0 0 0 0 0 1 0 0 0 0 0 0 0
32.5 0 0 0 0 1 0 0 0 0 0 0 0
33.0 0 0 0 0 1 0 0 0 0 0 0 0
33.5 0 0 0 0 1 0 0 0 0 0 0 0
34.0 0 0 0 0 1 0 0 0 0 0 0 0
34.5 0 0 0 0 1 0 0 0 0 0 0 0
35.0 0 0 0 0 1 0 0 0 0 0 0 0
35.5 0 0 0 0 1 0 0 0 0 0 0 0
36.0 0 0 0 0 1 0 0 0 0 0 0 0
36.5 0 0 0 0 1 0 0 0 0 0 0 0
37.0 0 0 0 0 1 0 0 0 0 0 0 0
37.5 0 0 0 0 1 0 0 0 0 0 0 0
38.0 0 0 0 0 1 0 0 0 0 0 0 0
38.5 0 0 0 0 1 0 0 0 0 0 0 0
39.0 0 0 0 0 1 0 0 0 0 0 0 0
39.5 0 0 0 0 1 0 0 0 0 0 0 0
40.0 0 0 0 1 0 0 0 0 0 0 0 0
40.5 0 0 0 1 0 0 0 0 0 0 0 0
41.0 0 0 0 1 0 0 0 0 0 0 0 0
41.5 0 0 0 1 0 0 0 0 0 0 0 0
42.0 0 0 0 1 0 0 0 0 0 0 0 0
42.5 0 0 0 1 0 0 0 0 0 0 0 0
43.0 0 0 0 1 0 0 0 0 0 0 0 0
43.5 0 0 0 1 0 0 0 0 0 0 0 0
44.0 0 0 0 1 0 0 0 0 0 0 0 0
44.5 0 0 0 1 0 0 0 0 0 0 0 0
45.0 0 0 0 1 0 0 0 0 0 0 0 0
45.5 0 0 0 1 0 0 0 0 0 0 0 0
46.0 0 0 0 1 0 0 0 0 0 0 0 0
46.5 0 0 0 1 0 0 0 0 0 0 0 0
47.0 0 0 0 1 0 0 0 0 0 0 0 0
47.5 0 0 0 1 0 0 0 0 0 0 0 0
48.0 0 0 0 1 0 0 0 0 0 0 0 0
48.5 0 0 0 1 0 0 0 0 0 0 0 0
49.0 0 0 0 1 0 0 0 0 0 0 0 0
49.5 0 0 0 1 0 0 0 0 0 0 0 0
50.0 0 0 1 0 0 0 0 0 0 0 0 0
50.5 0 0 1 0 0 0 0 0 0 0 0 0
51.0 0 0 1 0 0 0 0 0 0 0 0 0
51.5 0 0 1 0 0 0 0 0 0 0 0 0
52.0 0 0 1 0 0 0 0 0 0 0 0 0
52.5 0 0 1 0 0 0 0 0 0 0 0 0
53.0 0 0 1 0 0 0 0 0 0 0 0 0
53.5 0 0 1 0 0 0 0 0 0 0 0 0
54.0 0 0 1 0 0 0 0 0 0 0 0 0
54.5 0 0 1 0 0 0 0 0 0 0 0 0
55.0 0 0 1 0 0 0 0 0 0 0 0 0
55.5 0 0 1 0 0 0 0 0 0 0 0 0
56.0 0 0 1 0 0 0 0 0 0 0 0 0
56.5 0 0 1 0 0 0 0 0 0 0 0 0
57.0 0 0 1 0 0 0 0 0 0 0 0 0
57.5 0 0 1 0 0 0 0 0 0 0 0 0
58.0 0 0 1 0 0 0 0 0 0 0 0 0
58.5 0 0 1 0 0 0 0 0 0 0 0 0
59.0 0 0 1 0 0 0 0 0 0 0 0 0
59.5 0 0 1 0 0 0 0 0 0 0 0 0
60.0 0 1 0 0 0 0 0 0 0 0 0 0
60.5 0 1 0 0 0 0 0 0 0 0 0 0
61.0 0 1 0 0 0 0 0 0 0 0 0 0
61.5 0 1 0 0 0 0 0 0 0 0 0 0
62.0 0 1 0 0 0 0 0 0 0 0 0 0
62.5 0 1 0 0 0 0 0 0 0 0 0 0
63.0 0 1 0 0 0 0 0 0 0 0 0 0
63.5 0 1 0 0 0 0 0 0 0 0 0 0
64.0 0 1 0 0 0 0 0 0 0 0 0 0
64.5 0 1 0 0 0 0 0 0 0 0 0 0
65.0 0 1 0 0 0 0 0 0 0 0 0 0
65.5 0 1 0 0 0 0 0 0 0 0 0 0
66.0 0 1 0 0 0 0 0 0 0 0 0 0
66.5 0 1 0 0 0 0 0 0 0 0 0 0
67.0 0 1 0 0 0 0 0 0 0 0 0 0
67.5 0 1 0 0 0 0 0 0 0 0 0 0
68.0 0 1 0 0 0 0 0 0 0 0 0 0
68.5 0 1 0 0 0 0 0 0 0 0 0 0
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70.0 0 1 0 0 1 0 0 0 0 0 0 0
70.5 0 1 0 0 1 0 0 0 0 0 0 0
71.0 0 1 0 0 1 0 0 0 0 0 0 0
71.5 0 1 0 0 1 0 0 0 0 0 0 0
72.0 0 1 0 0 1 0 0 0 0 0 0 0
72.5 0 1 0 0 1 0 0 0 0 0 0 0
73.0 0 1 0 0 1 0 0 0 0 0 0 0
73.5 0 1 0 0 1 0 0 0 0 0 0 0
74.0 0 1 0 0 1 0 0 0 0 0 0 0
74.5 0 1 0 0 1 0 0 0 0 0 0 0
75.0 0 1 0 0 1 0 0 0 0 0 0 0
75.5 0 1 0 0 1 0 0 0 0 0 0 0
76.0 0 1 0 0 1 0 0 0 0 0 0 0
76.5 0 1 0 0 1 0 0 0 0 0 0 0
77.0 0 1 0 0 1 0 0 0 0 0 0 0
77.5 0 1 0 0 1 0 0 0 0 0 0 0
78.0 0 1 0 0 1 0 0 0 0 0 0 0
78.5 0 1 0 0 1 0 0 0 0 0 0 0
79.0 0 1 0 0 1 0 0 0 0 0 0 0
79.5 0 1 0 0 1 0 0 0 0 0 0 0
80.0 0 1 0 1 0 0 0 0 0 0 0 0
80.5 0 1 0 1 0 0 0 0 0 0 0 0
81.0 0 1 0 1 0 0 0 0 0 0 0 0
81.5 0 1 0 1 0 0 0 0 0 0 0 0
82.0 0 1 0 1 0 0 0 0 0 0 0 0
82.5 0 1 0 1 0 0 0 0 0 0 0 0
83.0 0 1 0 1 0 0 0 0 0 0 0 0
83.5 0 1 0 1 0 0 0 0 0 0 0 0
84.0 0 1 0 1 0 0 0 0 0 0 0 0
84.5 0 1 0 1 0 0 0 0 0 0 0 0
85.0 0 1 0 1 0 0 0 0 0 0 0 0
85.5 0 1 0 1 0 0 0 0 0 0 0 0
86.0 0 1 0 1 0 0 0 0 0 0 0 0
86.5 0 1 0 1 0 0 0 0 0 0 0 0
87.0 0 1 0 1 0 0 0 0 0 0 0 0
87.5 0 1 0 1 0 0 0 0 0 0 0 0
88.0 0 1 0 1 0 0 0 0 0 0 0 0
88.5 0 1 0 1 0 0 0 0 0 0 0 0
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89.5 0 1 0 1 0 0 0 0 0 0 0 0
90.0 0 1 1 0 0 0 0 0 0 0 0 0
90.5 0 1 1 0 0 0 0 0 0 0 0 0
91.0 0 1 1 0 0 0 0 0 0 0 0 0
91.5 0 1 1 0 0 0 0 0 0 0 0 0
92.0 0 1 1 0 0 0 0 0 0 0 0 0
92.5 0 1 1 0 0 0 0 0 0 0 0 0
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93.5 0 1 1 0 0 0 0 0 0 0 0 0
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95.0 0 1 1 0 0 0 0 0 0 0 0 0
95.5 0 1 1 0 0 0 0 0 0 0 0 0
96.0 0 1 1 0 0 0 0 0 0 0 0 0
96.5 0 1 1 0 0 0 0 0 0 0 0 0
97.0 0 1 1 0 0 0 0 0 0 0 0 0
97.5 0 1 1 0 0 0 0 0 0 0 0 0
98.0 0 1 1 0 0 0 0 0 0 0 0 0
98.5 0 1 1 0 0 0 0 0 0 0 0 0
99.0 0 1 1 0 0 0 0 0 0 0 0 0
99.5 0 1 1 0 0 0 0 0 0 0 0 0
100.0 0 2 0 0 0 0 0 0 0 0 0 0
100.5 0 2 0 0 0 0 0 0 0 0 0 0
101.0 0 2 0 0 0 0 0 0 0 0 0 0
101.5 0 2 0 0 0 0 0 0 0 0 0 0
102.0 0 2 0 0 0 0 0 0 0 0 0 0
102.5 0 2 0 0 0 0 0 0 0 0 0 0
103.0 0 2 0 0 0 0 0 0 0 0 0 0
103.5 0 2 0 0 0 0 0 0 0 0 0 0
104.0 0 2 0 0 0 0 0 0 0 0 0 0
104.5 0 2 0 0 0 0 0 0 0 0 0 0
105.0 0 2 0 0 0 0 0 0 0 0 0 0
105.5 0 2 0 0 0 0 0 0 0 0 0 0
106.0 0 2 0 0 0 0 0 0 0 0 0 0
106.5 0 2 0 0 0 0 0 0 0 0 0 0
107.0 0 2 0 0 0 0 0 0 0 0 0 0
107.5 0 2 0 0 0 0 0 0 0 0 0 0
108.0 0 2 0 0 0 0 0 0 0 0 0 0
108.5 0 2 0 0 0 0 0 0 0 0 0 0
109.0 0 2 0 0 0 0 0 0 0 0 0 0
109.5 0 2 0 0 0 0 0 0 0 0 0 0
110.0 0 2 0 0 1 0 0 0 0 0 0 0
110.5 0 2 0 0 1 0 0 0 0 0 0 0
111.0 0 2 0 0 1 0 0 0 0 0 0 0
111.5 0 2 0 0 1 0 0 0 0 0 0 0
112.0 0 2 0 0 1 0 0 0 0 0 0 0
112.5 0 2 0 0 1 0 0 0 0 0 0 0
113.0 0 2 0 0 1 0 0 0 0 0 0 0
113.5 0 2 0 0 1 0 0 0 0 0 0 0
114.0 0 2 0 0 1 0 0 0 0 0 0 0
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115.5 0 2 0 0 1 0 0 0 0 0 0 0
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116.5 0 2 0 0 1 0 0 0 0 0 0 0
117.0 0 2 0 0 1 0 0 0 0 0 0 0
117.5 0 2 0 0 1 0 0 0 0 0 0 0
118.0 0 2 0 0 1 0 0 0 0 0 0 0
118.5 0 2 0 0 1 0 0 0 0 0 0 0
119.0 0 2 0 0 1 0 0 0 0 0 0 0
119.5 0 2 0 0 1 0 0 0 0 0 0 0
120.0 0 2 0 1 0 0 0 0 0 0 0 0
120.5 0 2 0 1 0 0 0 0 0 0 0 0
121.0 0 2 0 1 0 0 0 0 0 0 0 0
121.5 0 2 0 1 0 0 0 0 0 0 0 0
122.0 0 2 0 1 0 0 0 0 0 0 0 0
122.5 0 2 0 1 0 0 0 0 0 0 0 0
123.0 0 2 0 1 0 0 0 0 0 0 0 0
123.5 0 2 0 1 0 0 0 0 0 0 0 0
124.0 0 2 0 1 0 0 0 0 0 0 0 0
124.5 0 2 0 1 0 0 0 0 0 0 0 0
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128.0 0 2 0 1 0 0 0 0 0 0 0 0
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129.0 0 2 0 1 0 0 0 0 0 0 0 0
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130.5 0 2 1 0 0 0 0 0 0 0 0 0
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131.5 0 2 1 0 0 0 0 0 0 0 0 0
132.0 0 2 1 0 0 0 0 0 0 0 0 0
132.5 0 2 1 0 0 0 0 0 0 0 0 0
133.0 0 2 1 0 0 0 0 0 0 0 0 0
133.5 0 2 1 0 0 0 0 0 0 0 0 0
134.0 0 2 1 0 0 0 0 0 0 0 0 0
134.5 0 2 1 0 0 0 0 0 0 0 0 0
135.0 0 2 1 0 0 0 0 0 0 0 0 0
135.5 0 2 1 0 0 0 0 0 0 0 0 0
136.0 0 2 1 0 0 0 0 0 0 0 0 0
136.5 0 2 1 0 0 0 0 0 0 0 0 0
137.0 0 2 1 0 0 0 0 0 0 0 0 0
137.5 0 2 1 0 0 0 0 0 0 0 0 0
138.0 0 2 1 0 0 0 0 0 0 0 0 0
138.5 0 2 1 0 0 0 0 0 0 0 0 0
139.0 0 2 1 0 0 0 0 0 0 0 0 0
139.5 0 2 1 0 0 0 0 0 0 0 0 0
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140.5 0 3 0 0 0 0 0 0 0 0 0 0
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142.0 0 3 0 0 0 0 0 0 0 0 0 0
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143.5 0 3 0 0 0 0 0 0 0 0 0 0
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144.5 0 3 0 0 0 0 0 0 0 0 0 0
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145.5 0 3 0 0 0 0 0 0 0 0 0 0
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149.0 0 3 0 0 0 0 0 0 0 0 0 0
149.5 0 3 0 0 0 0 0 0 0 0 0 0
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150.5 0 3 0 0 1 0 0 0 0 0 0 0
151.0 0 3 0 0 1 0 0 0 0 0 0 0
151.5 0 3 0 0 1 0 0 0 0 0 0 0
152.0 0 3 0 0 1 0 0 0 0 0 0 0
152.5 0 3 0 0 1 0 0 0 0 0 0 0
153.0 0 3 0 0 1 0 0 0 0 0 0 0
153.5 0 3 0 0 1 0 0 0 0 0 0 0
154.0 0 3 0 0 1 0 0 0 0 0 0 0
154.5 0 3 0 0 1 0 0 0 0 0 0 0
155.0 0 3 0 0 1 0 0 0 0 0 0 0
155.5 0 3 0 0 1 0 0 0 0 0 0 0
156.0 0 3 0 0 1 0 0 0 0 0 0 0
156.5 0 3 0 0 1 0 0 0 0 0 0 0
157.0 0 3 0 0 1 0 0 0 0 0 0 0
157.5 0 3 0 0 1 0 0 0 0 0 0 0
158.0 0 3 0 0 1 0 0 0 0 0 0 0
158.5 0 3 0 0 1 0 0 0 0 0 0 0
159.0 0 3 0 0 1 0 0 0 0 0 0 0
159.5 0 3 0 0 1 0 0 0 0 0 0 0
160.0 0 3 0 1 0 0 0 0 0 0 0 0
160.5 0 3 0 1 0 0 0 0 0 0 0 0
161.0 0 3 0 1 0 0 0 0 0 0 0 0
161.5 0 3 0 1 0 0 0 0 0 0 0 0
162.0 0 3 0 1 0 0 0 0 0 0 0 0
162.5 0 3 0 1 0 0 0 0 0 0 0 0
163.0 0 3 0 1 0 0 0 0 0 0 0 0
163.5 0 3 0 1 0 0 0 0 0 0 0 0
164.0 0 3 0 1 0 0 0 0 0 0 0 0
164.5 0 3 0 1 0 0 0 0 0 0 0 0
165.0 0 3 0 1 0 0 0 0 0 0 0 0
165.5 0 3 0 1 0 0 0 0 0 0 0 0
166.0 0 3 0 1 0 0 0 0 0 0 0 0
166.5 0 3 0 1 0 0 0 0 0 0 0 0
167.0 0 3 0 1 0 0 0 0 0 0 0 0
167.5 0 3 0 1 0 0 0 0 0 0 0 0
168.0 0 3 0 1 0 0 0 0 0 0 0 0
168.5 0 3 0 1 0 0 0 0 0 0 0 0
169.0 0 3 0 1 0 0 0 0 0 0 0 0
169.5 0 3 0 1 0 0 0 0 0 0 0 0
170.0 0 3 1 0 0 0 0 0 0 0 0 0
170.5 0 3 1 0 0 0 0 0 0 0 0 0
171.0 0 3 1 0 0 0 0 0 0 0 0 0
171.5 0 3 1 0 0 0 0 0 0 0 0 0
172.0 0 3 1 0 0 0 0 0 0 0 0 0
172.5 0 3 1 0 0 0 0 0 0 0 0 0
173.0 0 3 1 0 0 0 0 0 0 0 0 0
173.5 0 3 1 0 0 0 0 0 0 0 0 0
174.0 0 3 1 0 0 0 0 0 0 0 0 0
174.5 0 3 1 0 0 0 0 0 0 0 0 0
175.0 0 3 1 0 0 0 0 0 0 0 0 0
175.5 0 3 1 0 0 0 0 0 0 0 0 0
176.0 0 3 1 0 0 0 0 0 0 0 0 0
176.5 0 3 1 0 0 0 0 0 0 0 0 0
177.0 0 3 1 0 0 0 0 0 0 0 0 0
177.5 0 3 1 0 0 0 0 0 0 0 0 0
178.0 0 3 1 0 0 0 0 0 0 0 0 0
178.5 0 3 1 0 0 0 0 0 0 0 0 0
179.0 0 3 1 0 0 0 0 0 0 0 0 0
179.5 0 3 1 0 0 0 0 0 0 0 0 0
180.0 0 4 0 0 0 0 0 0 0 0 0 0
180.5 0 4 0 0 0 0 0 0 0 0 0 0
181.0 0 4 0 0 0 0 0 0 0 0 0 0
181.5 0 4 0 0 0 0 0 0 0 0 0 0
182.0 0 4 0 0 0 0 0 0 0 0 0 0
182.5 0 4 0 0 0 0 0 0 0 0 0 0
183.0 0 4 0 0 0 0 0 0 0 0 0 0
183.5 0 4 0 0 0 0 0 0 0 0 0 0
184.0 0 4 0 0 0 0 0 0 0 0 0 0
184.5 0 4 0 0 0 0 0 0 0 0 0 0
185.0 0 4 0 0 0 0 0 0 0 0 0 0
185.5 0 4 0 0 0 0 0 0 0 0 0 0
186.0 0 4 0 0 0 0 0 0 0 0 0 0
186.5 0 4 0 0 0 0 0 0 0 0 0 0
187.0 0 4 0 0 0 0 0 0 0 0 0 0
187.5 0 4 0 0 0 0 0 0 0 0 0 0
188.0 0 4 0 0 0 0 0 0 0 0 0 0
188.5 0 4 0 0 0 0 0 0 0 0 0 0
189.0 0 4 0 0 0 0 0 0 0 0 0 0
189.5 0 4 0 0 0 0 0 0 0 0 0 0
190.0 0 4 0 0 1 0 0 0 0 0 0 0
190.5 0 4 0 0 1 0 0 0 0 0 0 0
191.0 0 4 0 0 1 0 0 0 0 0 0 0
191.5 0 4 0 0 1 0 0 0 0 0 0 0
192.0 0 4 0 0 1 0 0 0 0 0 0 0
192.5 0 4 0 0 1 0 0 0 0 0 0 0
193.0 0 4 0 0 1 0 0 0 0 0 0 0
193.5 0 4 0 0 1 0 0 0 0 0 0 0
194.0 0 4 0 0 1 0 0 0 0 0 0 0
194.5 0 4 0 0 1 0 0 0 0 0 0 0
195.0 0 4 0 0 1 0 0 0 0 0 0 0
195.5 0 4 0 0 1 0 0 0 0 0 0 0
196.0 0 4 0 0 1 0 0 0 0 0 0 0
196.5 0 4 0 0 1 0 0 0 0 0 0 0
197.0 0 4 0 0 1 0 0 0 0 0 0 0
197.5 0 4 0 0 1 0 0 0 0 0 0 0
198.0 0 4 0 0 1 0 0 0 0 0 0 0
198.5 0 4 0 0 1 0 0 0 0 0 0 0
199.0 0 4 0 0 1 0 0 0 0 0 0 0
199.5 0 4 0 0 1 0 0 0 0 0 0 0
200.0 0 4 0 1 0 0 0 0 0 0 0 0
200.5 0 4 0 1 0 0 0 0 0 0 0 0
201.0 0 4 0 1 0 0 0 0 0 0 0 0
201.5 0 4 0 1 0 0 0 0 0 0 0 0
202.0 0 4 0 1 0 0 0 0 0 0 0 0
202.5 0 4 0 1 0 0 0 0 0 0 0 0
203.0 0 4 0 1 0 0 0 0 0 0 0 0
203.5 0 4 0 1 0 0 0 0 0 0 0 0
204.0 0 4 0 1 0 0 0 0 0 0 0 0
204.5 0 4 0 1 0 0 0 0 0 0 0 0
205.0 0 4 0 1 0 0 0 0 0 0 0 0
205.5 0 4 0 1 0 0 0 0 0 0 0 0
206.0 0 4 0 1 0 0 0 0 0 0 0 0
206.5 0 4 0 1 0 0 0 0 0 0 0 0
207.0 0 4 0 1 0 0 0 0 0 0 0 0
207.5 0 4 0 1 0 0 0 0 0 0 0 0
208.0 0 4 0 1 0 0 0 0 0 0 0 0
208.5 0 4 0 1 0 0 0 0 0 0 0 0
209.0 0 4 0 1 0 0 0 0 0 0 0 0
209.5 0 4 0 1 0 0 0 0 0 0 0 0
210.0 0 4 1 0 0 0 0 0 0 0 0 0
210.5 0 4 1 0 0 0 0 0 0 0 0 0
211.0 0 4 1 0 0 0 0 0 0 0 0 0
211.5 0 4 1 0 0 0 0 0 0 0 0 0
212.0 0 4 1 0 0 0 0 0 0 0 0 0
212.5 0 4 1 0 0 0 0 0 0 0 0 0
213.0 0 4 1 0 0 0 0 0 0 0 0 0
213.5 0 4 1 0 0 0 0 0 0 0 0 0
214.0 0 4 1 0 0 0 0 0 0 0 0 0
214.5 0 4 1 0 0 0 0 0 0 0 0 0
215.0 0 4 1 0 0 0 0 0 0 0 0 0
215.5 0 4 1 0 0 0 0 0 0 0 0 0
216.0 0 4 1 0 0 0 0 0 0 0 0 0
216.5 0 4 1 0 0 0 0 0 0 0 0 0
217.0 0 4 1 0 0 0 0 0 0 0 0 0
217.5 0 4 1 0 0 0 0 0 0 0 0 0
218.0 0 4 1 0 0 0 0 0 0 0 0 0
218.5 0 4 1 0 0 0 0 0 0 0 0 0
219.0 0 4 1 0 0 0 0 0 0 0 0 0
219.5 0 4 1 0 0 0 0 0 0 0 0 0
220.0 0 5 0 0 0 0 0 0 0 0 0 0
220.5 0 5 0 0 0 0 0 0 0 0 0 0
221.0 0 5 0 0 0 0 0 0 0 0 0 0
221.5 0 5 0 0 0 0 0 0 0 0 0 0
222.0 0 5 0 0 0 0 0 0 0 0 0 0
222.5 0 5 0 0 0 0 0 0 0 0 0 0
223.0 0 5 0 0 0 0 0 0 0 0 0 0
223.5 0 5 0 0 0 0 0 0 0 0 0 0
224.0 0 5 0 0 0 0 0 0 0 0 0 0
224.5 0 5 0 0 0 0 0 0 0 0 0 0
225.0 0 5 0 0 0 0 0 0 0 0 0 0
225.5 0 5 0 0 0 0 0 0 0 0 0 0
226.0 0 5 0 0 0 0 0 0 0 0 0 0
226.5 0 5 0 0 0 0 0 0 0 0 0 0
227.0 0 5 0 0 0 0 0 0 0 0 0 0
227.5 0 5 0 0 0 0 0 0 0 0 0 0
228.0 0 5 0 0 0 0 0 0 0 0 0 0
228.5 0 5 0 0 0 0 0 0 0 0 0 0
229.0 0 5 0 0 0 0 0 0 0 0 0 0
229.5 0 5 0 0 0 0 0 0 0 0 0 0
230.0 0 5 0 0 1 0 0 0 0 0 0 0
230.5 0 5 0 0 1 0 0 0 0 0 0 0
231.0 0 5 0 0 1 0 0 0 0 0 0 0
231.5 0 5 0 0 1 0 0 0 0 0 0 0
232.0 0 5 0 0 1 0 0 0 0 0 0 0
232.5 0 5 0 0 1 0 0 0 0 0 0 0
233.0 0 5 0 0 1 0 0 0 0 0 0 0
233.5 0 5 0 0 1 0 0 0 0 0 0 0
234.0 0 5 0 0 1 0 0 0 0 0 0 0
234.5 0 5 0 0 1 0 0 0 0 0 0 0
235.0 0 5 0 0 1 0 0 0 0 0 0 0
235.5 0 5 0 0 1 0 0 0 0 0 0 0
236.0 0 5 0 0 1 0 0 0 0 0 0 0
236.5 0 5 0 0 1 0 0 0 0 0 0 0
237.0 0 5 0 0 1 0 0 0 0 0 0 0
237.5 0 5 0 0 1 0 0 0 0 0 0 0
238.0 0 5 0 0 1 0 0 0 0 0 0 0
238.5 0 5 0 0 1 0 0 0 0 0 0 0
239.0 0 5 0 0 1 0 0 0 0 0 0 0
239.5 0 5 0 0 1 0 0 0 0 0 0 0
240.0 0 5 0 1 0 0 0 0 0 0 0 0
240.5 0 5 0 1 0 0 0 0 0 0 0 0
241.0 0 5 0 1 0 0 0 0 0 0 0 0
241.5 0 5 0 1 0 0 0 0 0 0 0 0
242.0 0 5 0 1 0 0 0 0 0 0 0 0
242.5 0 5 0 1 0 0 0 0 0 0 0 0
243.0 0 5 0 1 0 0 0 0 0 0 0 0
243.5 0 5 0 1 0 0 0 0 0 0 0 0
244.0 0 5 0 1 0 0 0 0 0 0 0 0
244.5 0 5 0 1 0 0 0 0 0 0 0 0
245.0 0 5 0 1 0 0 0 0 0 0 0 0
245.5 0 5 0 1 0 0 0 0 0 0 0 0
246.0 0 5 0 1 0 0 0 0 0 0 0 0
246.5 0 5 0 1 0 0 0 0 0 0 0 0
247.0 0 5 0 1 0 0 0 0 0 0 0 0
247.5 0 5 0 1 0 0 0 0 0 0 0 0
248.0 0 5 0 1 0 0 0 0 0 0 0 0
248.5 0 5 0 1 0 0 0 0 0 0 0 0
249.0 0 5 0 1 0 0 0 0 0 0 0 0
249.5 0 5 0 1 0 0 0 0 0 0 0 0
250.0 0 5 1 0 0 0 0 0 0 0 0 0
250.5 0 5 1 0 0 0 0 0 0 0 0 0
251.0 0 5 1 0 0 0 0 0 0 0 0 0
251.5 0 5 1 0 0 0 0 0 0 0 0 0
252.0 0 5 1 0 0 0 0 0 0 0 0 0
252.5 0 5 1 0 0 0 0 0 0 0 0 0
253.0 0 5 1 0 0 0 0 0 0 0 0 0
253.5 0 5 1 0 0 0 0 0 0 0 0 0
254.0 0 5 1 0 0 0 0 0 0 0 0 0
254.5 0 5 1 0 0 0 0 0 0 0 0 0
255.0 0 5 1 0 0 0 0 0 0 0 0 0
255.5 0 5 1 0 0 0 0 0 0 0 0 0
256.0 0 5 1 0 0 0 0 0 0 0 0 0
256.5 0 5 1 0 0 0 0 0 0 0 0 0
257.0 0 5 1 0 0 0 0 0 0 0 0 0
257.5 0 5 1 0 0 0 0 0 0 0 0 0
258.0 0 5 1 0 0 0 0 0 0 0 0 0
258.5 0 5 1 0 0 0 0 0 0 0 0 0
259.0 0 5 1 0 0 0 0 0 0 0 0 0
259.5 0 5 1 0 0 0 0 0 0 0 0 0
260.0 0 5 1 0 1 0 0 0 0 0 0 0
260.5 0 5 1 0 1 0 0 0 0 0 0 0
261.0 0 5 1 0 1 0 0 0 0 0 0 0
261.5 0 5 1 0 1 0 0 0 0 0 0 0
262.0 0 5 1 0 1 0 0 0 0 0 0 0
262.5 0 5 1 0 1 0 0 0 0 0 0 0
263.0 0 5 1 0 1 0 0 0 0 0 0 0
263.5 0 5 1 0 1 0 0 0 0 0 0 0
264.0 0 5 1 0 1 0 0 0 0 0 0 0
264.5 0 5 1 0 1 0 0 0 0 0 0 0
265.0 0 5 1 0 1 0 0 0 0 0 0 0
265.5 0 5 1 0 1 0 0 0 0 0 0 0
266.0 0 5 1 0 1 0 0 0 0 0 0 0
266.5 0 5 1 0 1 0 0 0 0 0 0 0
267.0 0 5 1 0 1 0 0 0 0 0 0 0
267.5 0 5 1 0 1 0 0 0 0 0 0 0
268.0 0 5 1 0 1 0 0 0 0 0 0 0
268.5 0 5 1 0 1 0 0 0 0 0 0 0
269.0 0 5 1 0 1 0 0 0 0 0 0 0
269.5 0 5 1 0 1 0 0 0 0 0 0 0
270.0 0 5 1 1 0 0 0 0 0 0 0 0
Modify # of available plates as needed - fractional plates are auto-determined by the cell K7 on the Start Tab, but you can
override the value
Modify Default Bar Weight Here
A Note about Bar Loading: The Bar loading calculator only works with the weights you have. In other words, sometimes the to
between the Weight column and the calculator won't perfectly match. Ex: You're supposed to lift 100lbs today, but you don
have any 2.5lb weights. The calculator will suggest one 25lb plate (95lbs).
on the Start Tab, but you can
ther words, sometimes the total

lift 100lbs today, but you don't
5lbs).
Plates
Available 0 10 10 10 10 10 10 10 0 0 0 0 0
Pounds 55 45 35 25 15 10 5 2.5 1.25 1 0.75 0.5 0.25 Bar Weight
Weight 45
0.0 - - B A R - - O N L Y - -
0.5 - - B A R - - O N L Y - -
1.0 - - B A R - - O N L Y - -
1.5 - - B A R - - O N L Y - -
2.0 - - B A R - - O N L Y - -
2.5 - - B A R - - O N L Y - -
3.0 - - B A R - - O N L Y - -
3.5 - - B A R - - O N L Y - -
4.0 - - B A R - - O N L Y - -
4.5 - - B A R - - O N L Y - -
5.0 - - B A R - - O N L Y - -
5.5 - - B A R - - O N L Y - -
6.0 - - B A R - - O N L Y - -
6.5 - - B A R - - O N L Y - -
7.0 - - B A R - - O N L Y - -
7.5 - - B A R - - O N L Y - -
8.0 - - B A R - - O N L Y - -
8.5 - - B A R - - O N L Y - -
9.0 - - B A R - - O N L Y - -
9.5 - - B A R - - O N L Y - -
10.0 - - B A R - - O N L Y - -
10.5 - - B A R - - O N L Y - -
11.0 - - B A R - - O N L Y - -
11.5 - - B A R - - O N L Y - -
12.0 - - B A R - - O N L Y - -
12.5 - - B A R - - O N L Y - -
13.0 - - B A R - - O N L Y - -
13.5 - - B A R - - O N L Y - -
14.0 - - B A R - - O N L Y - -
14.5 - - B A R - - O N L Y - -
15.0 - - B A R - - O N L Y - -
15.5 - - B A R - - O N L Y - -
16.0 - - B A R - - O N L Y - -
16.5 - - B A R - - O N L Y - -
17.0 - - B A R - - O N L Y - -
17.5 - - B A R - - O N L Y - -
18.0 - - B A R - - O N L Y - -
18.5 - - B A R - - O N L Y - -
19.0 - - B A R - - O N L Y - -
19.5 - - B A R - - O N L Y - -
20.0 - - B A R - - O N L Y - -
20.5 - - B A R - - O N L Y - -
21.0 - - B A R - - O N L Y - -
21.5 - - B A R - - O N L Y - -
22.0 - - B A R - - O N L Y - -
22.5 - - B A R - - O N L Y - -
23.0 - - B A R - - O N L Y - -
23.5 - - B A R - - O N L Y - -
24.0 - - B A R - - O N L Y - -
24.5 - - B A R - - O N L Y - -
25.0 - - B A R - - O N L Y - -
25.5 - - B A R - - O N L Y - -
26.0 - - B A R - - O N L Y - -
26.5 - - B A R - - O N L Y - -
27.0 - - B A R - - O N L Y - -
27.5 - - B A R - - O N L Y - -
28.0 - - B A R - - O N L Y - -
28.5 - - B A R - - O N L Y - -
29.0 - - B A R - - O N L Y - -
29.5 - - B A R - - O N L Y - -
30.0 - - B A R - - O N L Y - -
30.5 - - B A R - - O N L Y - -
31.0 - - B A R - - O N L Y - -
31.5 - - B A R - - O N L Y - -
32.0 - - B A R - - O N L Y - -
32.5 - - B A R - - O N L Y - -
33.0 - - B A R - - O N L Y - -
33.5 - - B A R - - O N L Y - -
34.0 - - B A R - - O N L Y - -
34.5 - - B A R - - O N L Y - -
35.0 - - B A R - - O N L Y - -
35.5 - - B A R - - O N L Y - -
36.0 - - B A R - - O N L Y - -
36.5 - - B A R - - O N L Y - -
37.0 - - B A R - - O N L Y - -
37.5 - - B A R - - O N L Y - -
38.0 - - B A R - - O N L Y - -
38.5 - - B A R - - O N L Y - -
39.0 - - B A R - - O N L Y - -
39.5 - - B A R - - O N L Y - -
40.0 - - B A R - - O N L Y - -
40.5 - - B A R - - O N L Y - -
41.0 - - B A R - - O N L Y - -
41.5 - - B A R - - O N L Y - -
42.0 - - B A R - - O N L Y - -
42.5 - - B A R - - O N L Y - -
43.0 - - B A R - - O N L Y - -
43.5 - - B A R - - O N L Y - -
44.0 - - B A R - - O N L Y - -
44.5 - - B A R - - O N L Y - -
45.0 - - B A R - - O N L Y - -
45.5 0 0 0 0 0 0 0 0 0 0 0 0 0
46.0 0 0 0 0 0 0 0 0 0 0 0 0 0
46.5 0 0 0 0 0 0 0 0 0 0 0 0 0
47.0 0 0 0 0 0 0 0 0 0 0 0 0 0
47.5 0 0 0 0 0 0 0 0 0 0 0 0 0
48.0 0 0 0 0 0 0 0 0 0 0 0 0 0
48.5 0 0 0 0 0 0 0 0 0 0 0 0 0
49.0 0 0 0 0 0 0 0 0 0 0 0 0 0
49.5 0 0 0 0 0 0 0 0 0 0 0 0 0
50.0 0 0 0 0 0 0 0 1 0 0 0 0 0
50.5 0 0 0 0 0 0 0 1 0 0 0 0 0
51.0 0 0 0 0 0 0 0 1 0 0 0 0 0
51.5 0 0 0 0 0 0 0 1 0 0 0 0 0
52.0 0 0 0 0 0 0 0 1 0 0 0 0 0
52.5 0 0 0 0 0 0 0 1 0 0 0 0 0
53.0 0 0 0 0 0 0 0 1 0 0 0 0 0
53.5 0 0 0 0 0 0 0 1 0 0 0 0 0
54.0 0 0 0 0 0 0 0 1 0 0 0 0 0
54.5 0 0 0 0 0 0 0 1 0 0 0 0 0
55.0 0 0 0 0 0 0 1 0 0 0 0 0 0
55.5 0 0 0 0 0 0 1 0 0 0 0 0 0
56.0 0 0 0 0 0 0 1 0 0 0 0 0 0
56.5 0 0 0 0 0 0 1 0 0 0 0 0 0
57.0 0 0 0 0 0 0 1 0 0 0 0 0 0
57.5 0 0 0 0 0 0 1 0 0 0 0 0 0
58.0 0 0 0 0 0 0 1 0 0 0 0 0 0
58.5 0 0 0 0 0 0 1 0 0 0 0 0 0
59.0 0 0 0 0 0 0 1 0 0 0 0 0 0
59.5 0 0 0 0 0 0 1 0 0 0 0 0 0
60.0 0 0 0 0 0 0 1 1 0 0 0 0 0
60.5 0 0 0 0 0 0 1 1 0 0 0 0 0
61.0 0 0 0 0 0 0 1 1 0 0 0 0 0
61.5 0 0 0 0 0 0 1 1 0 0 0 0 0
62.0 0 0 0 0 0 0 1 1 0 0 0 0 0
62.5 0 0 0 0 0 0 1 1 0 0 0 0 0
63.0 0 0 0 0 0 0 1 1 0 0 0 0 0
63.5 0 0 0 0 0 0 1 1 0 0 0 0 0
64.0 0 0 0 0 0 0 1 1 0 0 0 0 0
64.5 0 0 0 0 0 0 1 1 0 0 0 0 0
65.0 0 0 0 0 0 1 0 0 0 0 0 0 0
65.5 0 0 0 0 0 1 0 0 0 0 0 0 0
66.0 0 0 0 0 0 1 0 0 0 0 0 0 0
66.5 0 0 0 0 0 1 0 0 0 0 0 0 0
67.0 0 0 0 0 0 1 0 0 0 0 0 0 0
67.5 0 0 0 0 0 1 0 0 0 0 0 0 0
68.0 0 0 0 0 0 1 0 0 0 0 0 0 0
68.5 0 0 0 0 0 1 0 0 0 0 0 0 0
69.0 0 0 0 0 0 1 0 0 0 0 0 0 0
69.5 0 0 0 0 0 1 0 0 0 0 0 0 0
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500.0 0 5 0 0 0 0 0 1 0 0 0 0 0
Modify # of available plates as needed - fractional plates are auto-determined by the cell K7 on the Start Tab, but you can
the value
Bar Weight
Modify Default Bar Weight Here
A Note about Bar Loading: The Bar loading calculator only works with the weights you have. In other words, sometimes the
between the Weight column and the calculator won't perfectly match. Ex: You're supposed to lift 100lbs today, but you don't
2.5lb weights. The calculator will suggest one 25lb plate (95lbs).
e Start Tab, but you can override
er words, sometimes the total

lbs today, but you don't have any
Change Log
v1.0 Original
v1.1 Added Ability to select Kg or Lbs
Added Warmup sets (@60/70/80%)
Added Ability to Change Main/Secondary Lift Order
v2.0 Added 4-Day Option (Macro)
Added "Custom" entries to Tier 2/3 dropdown lists
Cleaned up cell formulas
v2.2 Added Microplates Option
Selecting "Yes" enables rounding by 0.5 (lbs lonely)
Selecting "No" disables rounding (defaults to 5lbs)
v2.3 Corrected Error in Formulas which resulted in incorrect incrementing
v2.4 Added a couple/few Tier 3 exercises
Added Selectable Tier 2 Percentage
v3.0 Clarified Instructions on Start Tab
Added Modified T1 Rep Scheme (3x5+ > 4x3+ > 5x2+)
v3.5 Major revamp to formulas to clear up the jumbled mess of IF statements
Added Modified T1 progression based upon AMRAP set
v3.6 Bugfixes
v3.7 Bugfixes
v3.8 Bugfixes
Added Wilks
v3.81 Bugfixes
v3.82 Bugfixes
v3.83 Sheesh. Bugfixes
v3.84 WTF Bugfixes
v3.85 I need to hire someone to check for bugs.
v3.86 1RM calculator (Wendler formula)
You guessed it. Bugfixes.
v4.00 Added Modified T2 Rep Scheme (4x8 > 4x6 > 4x4)
Added Modified T3 Rep Scheme (4x12+ progression @18)
Added Charts to track progress!
Added Bar Calculators
Cleaned up Instruction Page
v4.01 Fixed T3 Formatting errors
v4.02 Now you can change T1 exercises to whatever you like on the Start Tab
Added Secondary Bar Weights (15kg/35lbs)
Fixed Error calculating Est 1RM
v4.05 Various small errors fixed
Fixed error when selecting modified T1 and modified rep scheme
v4.06 Added 1.5lb / 1.25kg microplates
Fixed conditional formatting on Week 1
Modified Data Validation on Start Sheet for clarity
Added clarification on weight vs. bar loading
v4.1 Fixed error with 10x1 no tproperly behaving on T1 lifts

v4 - 1 GZCLP 3-4 Day 12-Week

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Available Formats

GZCLP 3 or 4-Day (12 Week) v4.

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How the Program Works

Tier 1 Lift Progression

Tier 2 Lift Progression

Tier 3 Lift Progression

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2. Select your options. Select your genetic chromosomal "Gender", 3 or 4 Day

me any questions that you might have!

Bench 32.5 3x10 20 22.5 27.5 120 Seconds

Day 2 Est 1RM Bench

Deadlift 65 3x10 40 45 55 120 Seconds

Day 3 Est 1RM Deadlift

OHP 15 3x10 10 10 12.5 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

Please Select Kg or Lbs on the Start Tab

Please Select Kg or Lbs on the Start Tab

Bench 32.5 3x10 20 22.5 27.5 120 Seconds

Day 2 Est 1RM OHP

Deadlift 65 3x10 40 45 55 120 Seconds

Day 3 Est 1RM Bench

Squat 47.5 3x10 27.5 32.5 40 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

Day 4 Est 1RM Deadlift

OHP 15 3x10 10 10 12.5 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

Please Select Kg or Lbs on the Start Tab

Please Select Kg or Lbs on the Start Tab

Please Select Kg or Lbs on the Start Tab

Bench 32.5 3x8 20 22.5 27.5 120 Seconds 0 0 0 0 1 0 0 0 0 0 0 0 -

Deadlift 65 3x8 40 45 55 120 Seconds 0 1 0 0 0 0 0 0 0 0 0 0 -

Bench 32.5 3x8 20 22.5 27.5 120 Seconds

Day 2 Est 1RM OHP

Deadlift 65 3x8 40 45 55 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

Day 3 Est 1RM Bench

Squat 47.5 3x8 27.5 32.5 40 120 Seconds

Tier 3 Wgt 3x15+ 0 0 0

Day 4 Est 1RM Deadlift

Tier 3 Wgt 3x15+ 0 0 0

Please Select Kg or Lbs on the Start Tab

Please Select Kg or Lbs on the Start Tab

Please Select Kg or Lbs on the Start Tab

OHP 15 3x8 10 10 12.5 120 Seconds - - B A R - O N L Y - - -

Squat 47.5 3x8 27.5 32.5 40 120 Seconds 0 0 0 1 0 0 0 0 0 0 0 0 -

Bench 32.5 3x6 20 22.5 27.5 120 Seconds 0 0 0 0 1 0 0 0 0 0 0 0 -

Bench 32.5 3x6 20 22.5 27.5 120 Seconds 0 0 0 0 1 0

Day 2 Est 1RM OHP Please Select Kg or Lbs on the Start

Deadlift 65 3x6 40 45 55 120 Seconds 0 1 0 0 0 0

Day 3 Est 1RM Bench Please Select Kg or Lbs on the Start

Squat 47.5 3x6 27.5 32.5 40 120 Seconds 0 0 0 1 0 0

Day 4 Est 1RM Deadlift Please Select Kg or Lbs on the Start

OHP 15 3x6 10 10 12.5 120 Seconds - - B A R -

ase Select Kg or Lbs on the Start Tab

ase Select Kg or Lbs on the Start Tab

ase Select Kg or Lbs on the Start Tab

Deadlift 65 3x6 40 45 55 120 Seconds 0 1 0 0 0 0 0 0 0 0 0 0 -

OHP 15 3x6 10 10 12.5 120 Seconds - - B A R - O N L Y - - -

Squat 47.5 3x6 27.5 32.5 40 120 Seconds 0 0 0 1 0 0 0 0 0 0 0 0 -

Bench Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0 0

Day 2 Est 1RM OHP Please Select Kg or Lbs on the Start

Deadlift Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0 0