CREDITS SUPPORT THE CREATORS Special thanks to /u/gzcl for freely sharing resources about his training 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 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 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 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 quicker progress. Ultimately, any routine that keeps you consistent is "good enough," but just understand that this is suboptimal
or s reng
ga ns n nov ce
ers.
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 weight rather than overly optimistic, and then reach a plateau too quickly.
WEEKLY TEMPLATE Start Date
Enter a start date, and then the remaining dates/weekdays will update automatically.
Lift
Choose either Squat or Bench for your first day, and then the other lifts will update automatically. Indicate whether you completed the base reps for T1 and T2. If you select "No," "No," the rep/set scheme will change accordingly (beginning in Week 5).
Base Reps
Cumulative responses of "No" will result in the following 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 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 Good Morn Morning ingss
Unilat Unilatera erall Leg Work Work (e.g (e.g., ., Lunges 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. 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:
Rep/Set Scheme
The rep/set scheme will be reset to 3x5+ for T1 and 3x10 for T2.
T1 Weight
The T1 weight for the corresponding lift will be calculated as 85% of your 5RM.
T2 Weight
The T2 weight for the corresponding lift will be calculated 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 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 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
We ekly Increme nt
Sq uat Threshold
DL Threshold
T1/T2 Pairings
kg
2.5
80
100
Lift
5RM [1]
T1 Starting Weight
T2 Star ting We ight
Squat
100
U /L S pl it
85
65
Bench
80
67.5
52.5
Deadlift
120
102.5
77.5
Press
60
50
40
Lift
Weight
5/23/2016 Squat
Tuesday
NOTES
The original GZCLP is described as 3-day/week. This template has adapted the method to be 4-day/week to be more similar to theRippler. The yellow cells in this sheet require your input. The rest of the cells should be updated/populated automatically.
Tier 1
Week 1
Monday
Sched ule 12 x3x 4x
5/24/2016 Bench
67.5
Thursday
5/26/2016 Deadlift
Saturday
5/28/2016 Press
Base Reps Complete
3x5+
Lift
Lift
Monday
5/30/2016 Squat
Tuesday
3x5+
Press
40
5/31/2016 Bench 6/4/2016 Press
Lift
65
10x3
Rows
52.5
10x3
Pull-ups
Tie r 2
Reps x Sets
Base Reps Complete
3x5+
Lift Deadlift
3x5+
Press
40
10x3
Rows
10x3
Pull-ups
Tie r 2
Base Reps Complete
Lift
3x5+
Deadlift
3x5+
Press
65
10x3
Rows
10x3
Pull-ups
Base Reps Complete
Lift
3x5+
Deadlift Press
10x3
Rows
10x3
Pull-ups
Base Reps Complete
Lift
3x5+
Deadlift Press
10x3
Rows
10x3
Pull-ups
Base Reps Complete
Lift
67.5
3x5+
Press
Thursday
6/30/2016 Deadlift
65
10x3
Rows
10x3
Pull-ups
Base Reps Complete
Lift
7/5/2016 Bench
67.5
3x5+
Press
7/12/2016 Bench
Lift 7/19/2016 Bench 7/23/2016 Press
Lift 7/26/2016 Bench 7/30/2016 Press
Lift [5]
Weight
Deadlift
3x5+
Press
40
Lift 8/2/2016 Bench 8/6/2016 Press
Lift
Reps x Sets
Base Reps Complete
10x3
Accessory
Reps x Sets
Accessory
Reps x Sets
Rows
10x3
Reset? [4]
Squat
Pull-ups
Bench
Squat
65
10x3
Rows
Deadlift
52.5
10x3
Pull-ups
Press
Tie r 2
Reps x Sets
Base Reps Complete
3x5+
Lift
Weight
Deadlift
3x5+
Press
Tier 3
Reps x Sets 77.5 40
Base Reps Complete
10x3
Accessory
Reps x Sets
Accessory
10x3
Reset?
Reps x Sets
Rows
Squat
Pull-ups
Bench
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Tie r 2
Reps x Sets
Base Reps Complete
3x5+
Lift
Weight
Deadlift
3x5+
Press
Tier 3
Reps x Sets 77.5 40
Base Reps Complete
10x3
Accessory
Reps x Sets
Accessory
10x3
Reset?
Reps x Sets
Rows
Squat
Pull-ups
Bench
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Tie r 2
Reps x Sets
Base Reps Complete
3x5+
Lift
Weight
Deadlift
3x5+
Press
Tier 3
Reps x Sets 77.5 40
Base Reps Complete
10x3
Accessory
Reps x Sets
Accessory
10x3
Reset?
Reps x Sets
Rows
Squat
Pull-ups
Bench
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Weight
8/8/2016 Squat
Accessory
Bench
Tier 1
Week 12
Reps x Sets
3x5+
67.5
8/4/2016 Deadlift
Saturday
Accessory
3x5+
85
Thursday
Reps x Sets
50
Weight
8/1/2016 Squat
Accessory
Tier 3
Reps x Sets 77.5
Tier 1
Week 11
Tuesday
Base Reps Complete
3x5+
Reps x Sets
102.5
67.5
7/28/2016 Deadlift
Saturday
Reps x Sets
Tie r 2
Reps x Sets
85
Thursday
Monday
Rows Pull-ups
Weight
7/25/2016 Squat
Tuesday
10x3 10x3
Tier 1
Week 10
Monday
65
67.5
7/21/2016 Deadlift
Saturday
Pull-ups
52.5
85
Thursday
10x3
Squat
Weight
7/18/2016 Squat
40
Bench
Tier 1
Week 9
Accessory Rows
3x5+
67.5
7/14/2016 Deadlift 7/16/2016 Press
Base Reps Complete
10x3
3x5+
85
Accessory
Tier 3
Reps x Sets 77.5
50 Tier 1
Saturday
Tuesday
Weight
102.5
Weight
Reps x Sets
Tie r 2
Reps x Sets
Tuesday
Thursday
Pull-ups
52.5
Deadlift
Lift
10x3
Squat
3x5+
7/11/2016 Squat
40
Bench
85
Week 8
Accessory Rows
3x5+
Tier 1
7/7/2016 Deadlift
Base Reps Complete
10x3
3x5+
7/4/2016 Squat
Reps x Sets
Tier 3
Reps x Sets 77.5
50
Monday
Monday
Weight
102.5
Weight
Reps x Sets
Tie r 2
Reps x Sets
6/28/2016 Bench
7/9/2016 Press
Pull-ups
65
Tuesday
Saturday
Rows
10x3
52.5
Deadlift
Thursday
10x3
40
Squat
3x5+
Lift
77.5
Bench
85
Week 7
Accessory
3x5+
Tier 1
7/2/2016 Press
Base Reps Complete
3x5+
6/27/2016 Squat
Accessory
Tier 3
Reps x Sets
50
Monday
Tuesday
Weight
102.5
Weight
Reps x Sets
Tie r 2
Reps x Sets 3x5+
Lift
Pull-ups
65
85
Week 6
Rows
10x3
52.5
67.5
6/23/2016 Deadlift
10x3
40
Squat
6/20/2016 Squat
6/25/2016 Press
77.5
Bench
6/21/2016 Bench
Saturday
Accessory
3x5+
Monday Thursday
Base Reps Complete
3x5+
Tier 1
Reps x Sets
Tier 3
Reps x Sets
50
Tuesday
Monday
Weight
102.5
Weight
Reps x Sets
Tie r 2
Reps x Sets 3x5+
Lift
Pull-ups
52.5
85
Week 5
Rows
10x3
Squat
67.5
6/16/2016 Deadlift
10x3
40
Bench
6/13/2016 Squat
6/18/2016 Press
77.5
3x5+
6/14/2016 Bench
Saturday
Accessory
3x5+
Monday Thursday
Base Reps Complete
50
Weight
Accessory
Tier 3
Reps x Sets
102.5
Tuesday
Tuesday
Weight
Tier 1
Lift
Reps x Sets
Pull-ups
65 52.5
85
Week 4
10x3
Squat
Reps x Sets
Reps x Sets
Rows
Bench
67.5
6/9/2016 Deadlift
10x3
Accessory
3x5+
6/6/2016 Squat
6/11/2016 Press
Base Reps Complete
3x5+
6/7/2016 Bench
Monday
77.5
Accessory
Tier 3
Reps x Sets
50
Monday
Saturday
Weight
102.5
Weight
Reps x Sets
Pull-ups
Squat Bench
Tuesday Saturday
10x3
3x5+
Tier 1
Week 3
Accessory Rows
3x5+
67.5
6/2/2016 Deadlift
Saturday
Base Reps Complete
10x3
50
Weight
GZCL
Tier 3
Reps x Sets 77.5
102.5
85
Thursday
Thursday
Weight
Deadlift
Tier 1
Week 2
Get the GZCL Program Compendium here ---------->
Tie r 2
Reps x Sets [3] 85
The reset function is available beginning in Week 8. At the most, use the reset two (or maybe three) times. After that, it's time to move on to intermediate programming. [2]
Tie r 2
Reps x Sets
Base Reps Complete
Lift
85
3x5+
Deadlift
3x5+
Press
Weight
Tier 3
Reps x Sets 77.5
10x3
Accessory
Reps x Sets
Accessory
Squat
8/9/2016 Bench
67.5
8/11/2016 Deadlift
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
Saturday
8/13/2016 Press
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Tier 1
Week 13
Lift
Monday
8/15/2016 Squat
Tuesday
8/16/2016 Bench
Thursday
8/18/2016 Deadlift
Saturday
8/20/2016 Press
Lift
Monday
8/22/2016 Squat
Tuesday
8/23/2016 Bench
Thursday
8/25/2016 Deadlift
Saturday
8/27/2016 Press
Base Reps Complete
Lift
85
3x5+
Deadlift
Weight
Lift
Monday
8/29/2016 Squat
Tuesday
8/30/2016 Bench
Thursday
9/1/2016 Deadlift
Saturday
9/3/2016 Press
Lift 9/5/2016 Squat
Tuesday
9/6/2016 Bench
Thursday
9/8/2016 Deadlift
Lift 9/12/2016 Squat
Accessory
Reps x Sets
Accessory
Reset?
Reps x Sets
77.5
10x3
Rows
Squat Bench
Press
40
10x3
Pull-ups
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Tie r 2
Reps x Sets
Base Reps Complete
Lift
85
3x5+
Deadlift
Weight
Tier 3
Reps x Sets
Base Reps Complete
Accessory
Reps x Sets
Accessory
Reset?
Reps x Sets
77.5
10x3
Rows
Squat Bench
67.5
3x5+
Press
40
10x3
Pull-ups
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Weight
Tie r 2
Reps x Sets
Base Reps Complete
Lift
85
3x5+
Deadlift
Weight
Tier 3
Reps x Sets
Base Reps Complete
Accessory
Reps x Sets
Accessory
Reset?
Reps x Sets
77.5
10x3
Rows
Squat Bench
67.5
3x5+
Press
40
10x3
Pull-ups
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Weight
Tie r 2
Reps x Sets
Base Reps Complete
Lift
85
3x5+
Deadlift
Weight
Tier 3
Reps x Sets
Base Reps Complete
Accessory
Reps x Sets
Accessory
Reset?
Reps x Sets
77.5
10x3
Rows
Squat Bench
67.5
3x5+
Press
40
10x3
Pull-ups
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Tier 1
Week 17
Base Reps Complete
3x5+
Weight
9/10/2016 Press
Tier 3
Reps x Sets
67.5
Tier 1
Week 16
Monday
Bench
102.5
Tier 1
Week 15
Pull-ups
Tie r 2
Reps x Sets
Tier 1
Week 14
Monday
Weight
10x3
Reset?
Reps x Sets
Rows
Thursday
Saturday
40
Base Reps Complete
Weight
Tie r 2
Reps x Sets 85
3x5+
Base Reps Complete
Lift Deadlift
Weight
Tier 3
Reps x Sets 77.5
10x3
Base Reps Complete
Accessory Rows
Reps x Sets
Accessory
Reset?
Reps x Sets Squat
Tuesday
9/13/2016 Bench
67.5
Thursday
9/15/2016 Deadlift
Saturday
9/17/2016 Press
Lift 9/20/2016 Bench 9/24/2016 Press
Lift
Tuesday
Deadlift
Pull-ups
Press
Tie r 2
Reps x Sets
Base Reps Complete
3x5+
Lift
Weight
Deadlift
3x5+
Press
40
9/27/2016 Bench 10/1/2016 Press
Lift
Monday
10/3/2016 Squat
Tuesday
10/4/2016 Bench
Thursday
10/6/2016 Deadlift
Saturday
10/8/2016 Press
Reps x Sets
Accessory
10x3
Reset?
Reps x Sets Squat
Pull-ups
Bench
3x5+
Squat
65
10x3
Rows
Deadlift
Bench
52.5
10x3
Pull-ups
Press
Tie r 2
Reps x Sets
Base Reps Complete
3x5+
Lift
Weight
Deadlift
3x5+
Press
Tier 3
Reps x Sets 77.5 40
Base Reps Complete
10x3
Accessory
Reps x Sets
Accessory
10x3
Reset?
Reps x Sets
Rows
Squat
Pull-ups
Bench
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
Tier 1
Week 20 [6]
Accessory Rows
3x5+
67.5
9/29/2016 Deadlift
Saturday
Base Reps Complete
10x3
50
85
Thursday
Tier 3
Reps x Sets 77.5
102.5
Weight
9/26/2016 Squat
Bench
Rows
10x3
Tier 1
Week 19
Pull-ups
10x3
52.5
67.5
9/22/2016 Deadlift
Saturday
10x3
65
Bench
85
Thursday
Monday
40
Squat
3x5+
Weight
9/19/2016 Squat
Tuesday
Press
3x5+
50 Tier 1
Week 18
Monday
3x5+
102.5
Weight
Tie r 2
Reps x Sets
Base Reps Complete
Lift
85
3x5+
Deadlift
Weight
Tier 3
Reps x Sets
Base Reps Complete
Accessory
Reps x Sets
Accessory
Reset?
Reps x Sets
77.5
10x3
Rows
Squat Bench
67.5
3x5+
Press
40
10x3
Pull-ups
102.5
3x5+
Squat
65
10x3
Rows
Deadlift
50
3x5+
Bench
52.5
10x3
Pull-ups
Press
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 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.
Smallest Increment
Essentially, this is the factor by which all T1 and T2 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
T1 Movements & T2 Accessories
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 shown in the tables below. Set/rep progressions are based 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 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.
Smallest Increment
Again, this is the rounding factor for all of the weights. 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 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 idea of what you are doing, so that shouldn't be a problem.
Here'savideoon thebasicuseofthisBlankTemplate https://www.youtube.com/watch?v=gFzlEQI9eE0 Here'sa morecompletewalk through https://www.youtube.com/watch?v=G8VxKDyppLc T 1 Mo ve me nt s
SmallestIncrement[7]
5 Tier 1 S et S t ru ct ur e Straight
T ra in in g (Training Maxisan estimated daily2RM.)
T2 Accessories o ries
TrainingListmovementsherethatarenotT1 s herethatarenotT1 movements,orbaseduponT1 movements.
Max
T1 Movements should be competition ilfts.
Squat
315
Exceptions:Anyclose variation ofa competition lift.
RDL
315
Bench
225
Examples:FrontSquat, CloseGripBench, oppositeDL.
InclineBench
185
D ea dl if t
405
Sling ShotBench, High Bar,LowBar, etc.
FrontSquat
Max
275
UpperPresssing:Flat &Incline benchvarietieswith bar, dumbbells, and/orvaryinggrips. OHPvarieties including military,push press,seated, etc.
Press
155
CGBP
185
Squatting:Moresquats varietiesincludingother barpositionsand pauses.Including frontsquats, boxsquats,split squats& lunges, goodmornings,and legpressing…
Example:Close GripBench Press &Sling ShotBench can be estimated moreaccuratelybased offnormal bench abilitywhereasIncline Bench cannot. GoodT2 Options: Deadlift& Back:Any pullup orrow type,and/or moredeadliftsi ncludingdeficits, blocks, stifflegs, etc.
ProgressionTable(Percentageof TrainingMax) Tier 2 [8]
Week One
Week Two
Week T hree
C yc el
F ro m
2/2/2016
Enteras decimal
2/9/2016
2/16/ 2016
1
To
2/8/2016
(Ex:.85=85%)
2/15/2016
2/22/ 2016
Week Four
Third Ti er Progression Gui delines
Week Five
Week Six
Week Seven
2/23/2016
3/1/2016
3/8/2016
3/15/2016
2/29/2016
3/7/2016
3/14/ 2016
3/21/2016
General Guidance
Weeks1&2 I n 3 - 4s e ts w o r ku p t o h e av i es t 1 2 -1 5 r e ps . O n ce r e a ch e dt h at ' s t he f i r st s e t .P e rf o rm f o u r mo r e s et s a t s a me w e i gh t .
RepOutRule Regarding"MaxRep" forT3 setsand T1&T2 AMRAPsas well. Don'tgo to actualfailure. Alwaysleave 1-2reps in yourtank. Don'tbe anidiot.
Week Nine
3/22/2016
3/ 29/2016
3/28/2016
4/ 4/2016
T2 Rest2-3 minutesbetween sets. Closerto 3 minuteson weeks7-9.
FeelingRunDown? Step1:Leave2-3repsleftinyourtank onallT1andT2AMRAPsetsfortheremainingportionoftheweek. Resume1-2 repsleftintankfollowingweek.
tswork up to heaviest6-8 reps.Once reached that'sthe firstset. Performonemore setat sameweight. Week7&8 In 3-4 setswork
Week Eight
Therestguideisimportantto followfairlycloselydueto y dueto Rep OutRule.
T1 Rest3-5 minutesbetween sets. Closerto 5 minuteson weeks7-9.
( + ) M e an s L A ST S E T i s a r e p o ut a l s o k no w n a s an A M R AP , o r , A s M an y R e ps A s P o ss i bl e .
Weeks3&4 In 3-4setswork up to heaviest10-12 reps.Oncereached that'sthefirst set. Performthreemoresets atsame weight. Weeks5&6 In 3-4setswork up toheaviest8-10 reps. Oncereached that'sthefirst set.Perform two moresetsat sameweight.
Rest Guide
T3 Frest60-90 secondsbetween sets.Closerto 90 secondson weeks7-9
a singallT3movementsbyonesetfortherestofthatweek.ResumeT3volumeaswrittenthefollowingweek. Performall Step2:VolumedeloadbydecreasingallT3movem
Week9 In 3-4setswork up toheaviest10 reps. Oncereachedthat isfinal setfor thatmovement.
Stepsfor 1 week k Step2:Eat250-500 calsmorenexttwodaysandtry toget30-60moreminutesofsleepeachnightthatweek. T3 setsdo nothave to allbe samerepsper set.Peformeach following "RepOutRule" describedabove.
T3Example:Wk1, : Wk1, Day1,T3a"EzBarCurl":Warmingup,setoneis45 lb.x15 couldhavedone5+morereps,go e done5+morereps,goupto 55lb.onsettwo andgetanother15repswitha 2-3leftinthetankadd5 lb.forsetthreeandget60lb.x14 repsthatisthefirstsetperform4 m 4 moresetswith60lb.doingmaxrepsforeachfollowingset. TrainingSchedule Week 1
Week 2
Day One Tier Exercise 1
Week 3
Day One Weight
Rep S et
Squat
270
4
RDL
205
10 6
3+
Exercise
Week 4
Day One Weight
Squat
285
3
RDL
220
5
Pendlay Row
Rep S et 3
4+
Exercise Squat
Off
Week 5
Day One Weight 300
Rep S et 2
Exerci se
Week 6
Day One Wei ght
Rep S et
Exercise
5+
Week 7
Day One Weight
Rep S et
Exercise
0
Week 8
Day One Weight
Rep S et
Exercise
0
Week 9
Day One Weight
Rep S et
Exerci se
0
Day One Weight
Rep S et
Exercise
0
Weight
Rep
Set
Rep
Set
Rep
Set
Rep
Set
0
1 1 2 2
Pendl ay Row
3
Single Leg Press
Si ngle L eg Press
3
EZ B ar Curl
EZ Bar Curl
3
Reverse Hyper
Max
3
Day Two Tier Exercise 1
8
3
RDL
5
5
Pendlay Row
Rep S et
190
4
3+
Reverse Hyper
Incl ine Bench
120
10
20
Exercise
6
4
4
5
0
0
0
0
0
EZ Bar Curl Max
3
Day Two Weight
Bench
235
Single L eg Press Reverse Hyper
Max
3
Day Two Weight
Rep S et
Bench
205
3
4+
3
Incli ne Bench
130
8
4
Cabl e Facepull
20
Exercise
Day T wo Weight
Rep S et
Exerci se
Day Two Wei ght
Rep S et
Exercise
Day Two Weight
Rep S et
Exercise
Day Two Weight
Rep S et
Exercise
Day T wo Weight
Rep S et
Exerci se
Day Two Weight
Rep S et
Exercise
Weight
Bench
215
2
5+
0
0
0
0
0
3
Incli ne Bench
140
6
4
0
0
0
0
0
4
Cable Facepull
1 1 2 2 3
Pull -up
3
DB Lateral Rai se
3
Pull-up
Tier Exercise 1
Pull-up
DB Lateral R aise
Cable Facepull Day Three
DB Later al Raise
Day Three Weight
Deadlif t
345
Front Squat
180
Rep S et
Exercise
20
4
Day Three Weight
4
3+
Deadlift
205
10
3
Front Squat
195
Max
3
Reverse Hyper
Rep S et
Exercise
3
4+
Deadlift
8
3
Front Squat
Max
3
Reverse Hyper
Day T hree Weight 215
Rep S et 2
Exerci se
Day Three Wei ght
Rep S et
Exercise
5+
Day Three Weight
Rep S et
Exercise
0
Day Three Weight
Rep S et
Exercise
0
Day T hree Weight
Rep S et
Exerci se
0
Day Three Weight
Rep S et
Exercise
0
Weight 0
1 1 2
205
6
4
Max
3
0
0
0
0
0
2 3
DB Row
3
DB Hammer Cur l
3
Reverse Hyper
DB Row
Day Four Tier Exercise 1
DB Row
DB Hammer Curl
DB Hammer C url
Day Four Weight
Rep S et
Press
130
4
CGBP
120
10 5
3+
Exercise
Day Four Weight
Press
140
3
CGBP
130
3
Weight ed Pull-up
Rep S et 3
4+
Exercise
Day Four Weight
Press
145
140
Rep S et 2
Exerci se
Day Four Wei ght
Rep S et
Exercise
Day Four Weight
Rep S et
Exercise
Day Four Weight
Rep S et
Exercise
Day Four Weight
Rep S et
Exerci se
Day Four Weight
Rep S et
Exercise
Weight
5+
0
0
0
0
0
0
0
0
0
0
1 1 2
8
3
CGBP
5
4
Weighted Pul l-up
2
Weighted Pull-up
3
DB Fl ye
DB Flye
DB Flye
3
Cable Pushdown
Cabl e Pushdown
Cable Pushdown
3
Cable Facepull
20
4
Cabl e Facepull
20
4
Cable Facepull
6
4
5
5
20
4
Here'savideoon thebasicuseofthisBlankTemplate https://www.youtube.com/watch?v=gFzlEQI9eE0 Here'sa morecompletewalk through https://www.youtube.com/watch?v=G8VxKDyppLc T 1 Mo ve me nt s
SmallestIncrement[9]
5
T ra in in g (Training Maxisan estimated daily2RM.) Max
Tier 1 S et S t ru ct ur e Ascending
Squat
315
Bench
245
D ea dl if t FrontSquat
T2Accessories[10] i es[10]
T1 Movements should be competition ilfts.
TrainingListmovementsherethatarenotT1 s herethatarenotT1movements,orbaseduponT1movements. Max
SLDL BPDay 2 >> Pause Bench
295
Example:Close GripBench Press &Sling ShotBench can be estimated moreaccuratelybased offnormal bench abilitywhereasIncline Bench cannot. GoodT2 Options: Deadlift& Back:Any pullup orrowt ype, and/ormore deadliftsincluding deficits, blocks, stifflegs, etc.
Incline Bench
185
370
Pendlay Row
220
UpperPresssing:Flat &Incline bench varietieswith bar, dumbbells,and/orvarying grips. OHPvarietiesincluding military, push press, seated, etc.
250
Press
135
Squatting:Moresquats varietiesincluding otherbarpositions andpauses. Including frontsquats, box squats,splitsquats &lunges, good mornings, andleg pressing…
ProgressionTable(Percentageof Training Max) Tier 2/3 [11]
Week One
Week Two
C yc el
F ro m
2/2/2016
2/9/2016
1
To
2/8/2016
2/15/2016
Week T hree
Progression Guidelines
Week Eight
Week Nine
2/16/ 2016
2/23/2016
3/1/2016
3/8/2016
3/15/2016
3/22/2016
3/ 29/2016
2/22/ 2016
Week Four 2/29/2016
Week Five 3/7/2016
Week Six 3/14/ 2016
Week Seven 3/21/2016
3/28/2016
4/ 4/2016
Rest Guide Therestguideisimportanttofollowfairlycloselydueto y dueto Rep OutRule. R ep s on W 3A MR AP
A dd t oT M
0-2
0
T2 Rest2-3 minutesbetween sets. Closer to 3 minuteson weeks4, 8, and 12.
5
T3 Rest60-90 secondsbetween sets. Closerto90 secondson weeks6and 12.
3-4 5-6
10
7+
15
T1 Rest3-5 minutesbetween sets. Closer to 5 minuteson weeks3, 6, 9, and 12.
KEY * =Max Rep Set(s)[12] +=LastSetAMRAP TrainingSchedule
1
Squat
1 SLDL recommended>>
Week 2
270 300
2
SLDL
3
Hack Squat
3
DB Curl
3
Leg C url
190
Rep S et 3 2 1
2
1
Bench
1 2
2 3 4*
290 305 SL DL
20
4* 4*
DB Cur l
20
4* 4*
Leg Curl
Rep S et
Exercise
210
3
2
220
2
2
1
1+
120
10
3
Bench
DB Lateral Rai se
20
4*
DB Lateral R aise
3
Cable Pushdown
20
4*
Cabl e Pushdown
20
4
Max
Cable Facepull
1
1'' Deficit DL
1 Week1 3RM[16]
1
295
2
Pendl ay Row
3
Lat Pull down DB Hammer Cur l
3
Rep S et
1
145
Reverse Hyper
Pause Bench
2 1
1
Exercise
3
5+ 5+
10
3
15
5*
15
5*
DB Hammer Curl
3
Pendlay Row
Reverse Hyper
3
190
Rep S et 3
2
Exercise
300
18
4* 4*
DB Curl
18
4* 4*
Leg Curl Exercise
3
1
2
2
1
2+
8
3
130
Max 18
Rep S et 3 2 1
220
Bench
4*
Cable Pushdown
4
16
4*
16
4* 4*
20
4
Cable Facepull
Rep S et 3
1
2
1
1
3+
140
6
Rep S et
155
Exercise 3'' Defi cit DL
2
5+ 5+
8
3
15
5*
15
5*
DB Hammer C url
3
Pendlay Row
Reverse Hyper
16
195
Rep S et 3
1
Exercise
20
4
Rep S et
165
7+
6
4
15
5*
15 Max Weight
Rep S et
200
3
2
2
215
2
1
1
2+
225
1
3+
3
Press
3
Press
2
Pull -up
Max
Pull-up
Max
Pull-up
Max
3
DB Fl ye
20
4* 4*
DB Flye
18
4* 4*
DB Flye
16
3
Cable OH Tri Ext
20
4*
Cabl e OH Tri Ext
18
4*
Cable OH Tri Ext
Cable Facepull
20
4
Day Five
Cabl e Facepull
20
4
Day Five Weight
Rep S et
Exercise
6
16
Rep S et
Cable Facepull Exercise
20
3
220
3
1
2
230
2
2
240
2
1
1
240
1
1+
245
1
2+
250
1
3+
190
3
7+
20
4*
3
Single Leg Press
3
DB Row
3
Reverse Hyper
Si ngle L eg Press
20
4*
D B Row
Max
3
Reverse Hyper
205
2
8
Pause Squat
18
4*
Single L eg Press
18 Max
4*
D B Row
3
Reverse Hyper
0
0
0
0
0
LegsUpBench
SLDL Rep S et
Exerci se
Exercise
Day Two Weight
Rep S et
Exercise
Day Two Weight
Rep S et
Exercise
Day T wo Weight
Rep S et
Exerci se
Day Two Weight
Rep S et
Exercise
220
1
1
10
16
4*
16 Max
4* 3
185
135
Rep S et
Exercise
0
0
0
0
0
0
0
0
0
Day Three Weight
Rep S et
Exercise
Day Three Weight
Rep S et
Exercise
Day T hree Weight
0
Rep S et
Exerci se
Rep
Set
0
Rep S et
Exercise
Weight
0
Exerci se
Day Four
0
Wei ght
Rep S et
Exercise
Day Four
Rep
Set
Rep
Set
Rep
Set
0
0
Weight
Rep S et
Exercise
Day Four
0
Weight
Rep S et
Exercise
0
0
Day Four Weight
Rep S et
Exerci se
0
0
Day Four Weight
Rep S et
Exercise
0
0
Weight 0
0
Exerci se
Day Five Wei ght
Rep S et
Exercise
Day Five Weight
0
Rep S et
Exercise
Day Five Weight
Rep S et
Exercise
Day Five Weight
Rep S et
Exerci se
Day Fi ve Weight
Rep S et
Exercise
Weight
0
0
0
0
0
0
0
0
0
0
Sumo DL Pendlay Row
Day Three Weight
0
295
DeficitDL Weight
0
Day Three Wei ght
Day Five Rep S et
225
2
2
BeltSquat HighBar
4
Weight
3
Pause Squat
Front Squat
Set
4*
Day Five Weight
Rep
0
Day Two Wei ght
4
225
Most Recent T M
SplitSquat Weight
4*
215
Pause Squat
Front Squat
100
1 2
Front Squat
Exercise
0
0
210 220
1
Rep S et
SGDL
Exerci se
1
2
3
Lift
Day One Weight
0
0
1+
Tier Exercise
Exerci se
Press
Day Four
2
8
Rep S et
5*
1
95
Week 9
Day One Weight
3
215
10
Exercise
0
0 1
200 90
Week 8
Day One Rep S et
CGBP
Day T hree Weight
1 Press
Week 7 Weight
4* 4*
1 2
Exercise
0
Find 1RM
Lat Pulldown
Pause Bench
Rep S et
Incline Bench
4
16
Day Four Weight
Week 6 Day One Weight
Max
-30%
Max
Exercise
1
4*
Day Three Weight
Rep S et
3+
6 16
235
DB Later al Raise
18
Week 5 Day One
Wei ght
1
220 245
Incli ne Bench
Exerci se
Day T wo Weight
Pull-up 4*
Find 2R M
Lat Pulldown
Pause Bench
285 315
SLDL
Off
Day One Weight
Hack Squat
Rep S et
Day Four Weight
Squat
2
4*
225
-25%
Max
Exercise
2+
8 18
215
Cabl e Facepull
2'' Defi ci t DL
Day Four Tier Exercise
3
Day Three Weight Find 3RM -20%
3
Rep S et
Day Two Weight
Pull-up
Day Three Tier Exercise
205
240 Incli ne Bench
Pull -up
3 3
On
275
Hack Squat
2
Deadlift [15] WaveForms
Incl ine Bench
Squat
Week 4
Day One Weight
Day Two Weight
235
1
Exercise
1+
10 20
Day Two Tier Exercise
Week 3
Day One Weight 285
1
T2 Training Max Tracker[14]
*WIP* [13]
Week 1 Day One Tier Exercise
220
Thistemplateis from/u/TheAesir(link here>>>) TEMPLATE T 1M ov em en ts
SmallestIncrement [17]
5 D ea dl if t Sumo
OriginalRedditpost>>> LINK T ra in in g (Forthistemplate, TMshould be90-95%ofyour1RM.) Max T1 Movements should be competition l ifts.
Squat B en ch P Prr es s
315 225
Deadlift
405
Press
155
Examples:FrontSquat, CloseGripBench, oppositeDL. Sling ShotBench, HighBar, LowBar, etc.
ProgressionTable(PercentageofTrainingMax) ageofTrainingMax) Week One From To
2/2/2016 2/8/2016
T2(T3)Accessories
Exceptions:Anyclosevariationof acompetition lift.
TrainingList movementsherethatarenotT1 movements,orbaseduponT1 movements. Max Example:CloseGrip Bench Press&Sling ShotBench canbeestimated moreaccuratelybased offnormalbench abilitywhereasInclineBench cannot.
FrontSquat ClosegripBench
275 185
RomanianDL
315
Deadlift&Back: Any pullup orrowtype, and/ormoredeadliftsincluding deficits,blocks, stifflegs, etc. UpperPresssing:Flat& Inclinebench varietieswith bar,dumbbells,and/orvarying grips. OHPvarietiesincluding military, push press,seated, etc.
BarbellRow
205
GoodT2Options:
Squatting:Moresquatsvarietiesincluding otherbarpositionsand pauses. Including frontsquats,box squats, splitsquats& lunges, good mornings,and leg pressing…
Week Two
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
2/9/2016 2/15/2016
2/16/2016 2/22/2016
2/23/ 2016 2/29/ 2016
3/1/2016 3/7/2016
3/8/ 2016 3/14/2016
3/15/2016 3/21/2016
3/22/2016 3/28/2016
Enterasdecimal (Ex:.85 =85%)
Week Nine 3/29/2016 4/4/2016
TrainingSchedule Week 1 Day One Tier Exercise 1 1
Rep S et
Day One Exercise
Weight Rep S et
3
Front Squat
250
3
Front Squat
255
Front Squat
260
250
2
2
255
2
2
260
2
2
270
2
1
Squat
1 5
3+ 3
Squat
260 260
1 5
3+ 3
Squat
270 270
1 5
3+ 3
Squat
275 275
1 5
3+ 3
Romanian DL
220 235
8 8
3 3
Romanian DL
220 245
5 8
5 3
Romanian DL
235 250
8 8
3 3
Romanian DL
235 260
5 8
5 3
Rep S et 1
Weight
1
3
1
Day One Exercise
Week 5
255 250
2 3
Week 4
240
Weight
Day One Exercise
Week 3
Front Squat
1 2
Week 2
Weight
Rep 3
Set
Day One Exercise
1
Week 6 Weight
Rep
Set
Day One Exercise
Week 7 Weight
Rep S et
Day One Exercise
Week 8 Weight
Rep S et
Day One Exercise
Week 9 Weight
Rep S et
Day One Exercise
Weight
0
0
0
0
0
0
0
0
0
0
Rep
Set
Rep
Set
Rep
Set
Rep
Set
Rep
Set
3 3 Day Two Tier Exercise 1
Bench Press
1 1
Weight
Rep S et
195 205
3 2
1 3
1 3
3+ 3
2
Pause Bench
210 180
2 3
Press Barbell Row
110 185
8 5
3 3
155
8
3
3 3 Day Three Tier Exercise
Day Two Exercise Be Bench Press
Weight
Rep S et
205 210
3 2
1 2
Pa Pause Bench
215 185
1 2
3+ 4
Press Barbell Row
110 190
5 5
5 3
155
5
5
Day Three Weight
Rep S et
1
Block/Rack Pull
365
3
3
1
Sumo DL
325
3
3
Exercise B lock/Rack Pull Sumo DL
Day Two Exercise Bench Press
Weight Rep S et 3 2
1 2
Pause Bench
220 190
1 1
3+ 3
Pause Bench
Press Barbell Row
115 195
8 5
3 3
Press Barbell Row
165
8
3
Day Three Weight
Rep S et
375
3
3
345
3
2
Day Two Exercise
210 215
Exercise B lock/Rack Pul l Sumo DL
Bench Press
Weight
Rep
215 220
3 2
1 1
225 180
1 3
3+ 5
Set
115 200
5 5
5 3
165
5
5
Day Three Weight Rep S et 385 365
3 2
2
Exercise S umo DL
2
Weight
Rep
Set
Rep
365 405
3 2
Set
Exercise
Rep S et
0 0
Day Three Weight
Day Two Exercise
0 0
0
1
Weight
Rep
Set
Exercise
Weight
Rep S et
Rep S et
Exercise
Weight
Rep S et
Day Two Exercise
Weight
0
0
0
0
0
Day Three Weight
Day Two Exercise
0
Day Three Weight
Rep S et
Exercise
Day Three Weight
Rep S et
Exercise
Weight
0
0
0
0
0
0
0
0
0
0
1
Max
1
2
Front Squat
5 8
3 3
Front Squat
225 195
5 5
3 5
Front Squat
235 205
5 8
3 3
Front Squat
2 3
220 195
240 205
5
3 5
Romanian DL
205
10
3
Romanian DL
205
10
3
Romanian DL
205
10
3
Romanian DL
205
10
3
Weight
Rep
145
3
1
150 155
2 1
1 3+
195 170
5 5
3 5
5
Day Two Exercise
0
Day Three Weight 385
1
Day Two Exercise
3 3 Day Four Tier Exercise 1 1
Press
1 2
Bench
2 3
Barbell Row
3 3
Closegrip Bench
Day Five Tier Exercise 1 1 1 2 2 3 3 3
Squat
Pause Squat Hack Squat
Day Four Weight
Rep S et
135
3
1
140 145
2 1
2 3+
180 160
5 8
3 3
185 155 150 Weight
Exercise Press
Bench
5 8
3 3
Barbell Row
5
3
Closegrip Bench
Rep S et
275
3
1
285 290
2 1
3 5+
250 180
3 12
3 4
Day Five Exercise Squat
Pa Pause Squat Hack Squat
Day Four Weight
Rep S et
140
3
1
145 145
2 1
2 3+
185 160
5 5
3 5
190 155 150 Weight
Bench
5 5
3 5
Barbell Row
8
3
Closegrip Bench
Rep S et
285
3
1
290 300
2 1
2 5+
260 195
Exercise Press
2 8
4 4
Day Five Exercise Squat
Pause Squat Hack Squat
Day Four Weight Rep S et 145
3
1
145 150
2 1
2 3+
190 170
5 8
3 3
Exercise Press
Bench
195 165
5 8
3 3
Barbell Row
155
5
3
Closegrip Bench
Weight Rep S et 290
3
1
300 305
2 1
2 5+
1 10
3 4
270 185
Day Five Exercise Squat
Pause Squat Hack Squat
Day Four
200 165
5 5
155
8
Weight
Rep
Set
Rep
Set
Exercise
0
Day Four Weight
Rep S et
Exercise
0
Day Four Weight
Rep S et
Exercise
Day Four Weight
Rep S et
Exercise
Weight
0
0
0
0
0
0
0 0 0
0
3 5
Set
3
1
305 315
2 1
1 5+
3 6
Day Four Weight
3
300
250 200
Exercise
5 4
Day Five Exercise
Weight 0
0
Rep
Set
Day Five Exercise
Weight 0
0
Rep S et
Day Five Exercise
Weight 0
0
Rep S et
Day Five Exercise
Weight 0
0
Rep S et
Day Five Exercise
Weight 0
0
[1] If you are new to a lift or lifting in general, then enter "BAR". [2] If you need to reset earlier than Week 8, then your starting weight was probably too high and/or you have poor form. Both are issues that need to be fixed fixed before continuing. [3] A "+" indicates the final set should be AMRAP (max 10 reps). [4] If you tested your 5RM last week, then plug in your weight in the corresponding cell(s) to reset the sets/reps for the following following weeks. If you did not test your 5RM, 5RM, then leave the cell(s) blank. [5] If you reset the program for this week or any subsequent weeks, you may substitute a variant lift in T2 (e.g., RDL for Deadlift, Incline for Press). Press). Just enter the variant in the cell(s) below and subsequent weeks will automatically update. [6] If you need more weeks, just copy this week and paste below as needed. [7] Refers to the smallest weight increment increment you are able to accommodate. If you have 2.5lb plates, for example, the smallest increment would be 5 (i.e., a 2.5lb plate on each side of a barbell). [8] T1 and T2 progress at different rates (3 weeks vs. 4 weeks). Change this cell (B13) every three weeks to rotate through T2 intensities appropriately, then update T2 TMs every four weeks. [9] Refers to the smallest weight increment increment you are able to accommodate. If you have 2.5lb plates, for example, the smallest increment increment would be 5 (i.e., a 2.5lb plate on each side of a barbell). This is the rounding factor for all weights. [10] Swap T2 movements periodically (every 6 or 12 weeks) to address weak points and/or keep the program from getting stale. [11] T1 and T2 progress at different rates (3 weeks vs. 4 weeks). Change this cell (B13) every three weeks to rotate through T2 intensities appropriately, then update T2 TMs every every four weeks. This also updates the T3 MRS and DL Wave Forms (if turned "On"). [12] T3 sets do not have to all be same reps per set. Find a weight with which you can complete the given number of reps (with 1-2 left in the tank) for the first set. [13] finish taper/week 4-6 addition [14] Because you will change T2 exercises periodically, feel free to manually record TMs here so that you know where to pick up when you rotate an exercise back in. [15] Rotate through DL Wave Form weeks with T2/T3 T2/T3 Cycle above (cell B13). Please see the Deadlift Wave Forms sheet in the Program Compendium for clarification. [16] If you are using the Deadlift Wave Forms, enter your 3RM from Week 1 to calculate the weights for Weeks 4, 5, and 6. [17] Refers to the smallest weight increment increment you are able to accommodate. If you have 2.5lb plates, for example, the smallest increment would be 5 (i.e., a 2.5lb plate on each side of a barbell).
