GZCLP 3-Week BotB

CREDITS
SUPPORT THE CREATORS

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

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

Weight increments are determined by the units you choose to use. By default, this is 2.5 for
kilograms (kg) and 5 for pounds (lbs). You may change this if you like and/or if you have
smaller increments available.
Thresholds refer to the weight until which twice the regular weight increment will be added
(T1 only). If, for example, you completed the base reps for Squat at 70kg last week, then 5kg
will be added the next week instead of 2.5kg. By default, this threshold is 80kg (185lbs) for
Squat and 100kg (225lbs) for Deadlift. You may change this if you like, though it may make
the progression more/less difficult.
T1 working weights that are below the default Squat/DL thresholds are a good indicator that
you could have continued using a traditional LP to make quicker progress. Ultimately, any
routine that keeps you consistent is "good enough," but just understand that this is suboptimal
for strength gains in novice lifters.
T1 working weights that are below the default Squat/DL thresholds are a good indicator that
you could have continued using a traditional LP to make quicker progress. Ultimately, any
routine that keeps you consistent is "good enough," but just understand that this is suboptimal
for strength gains in novice lifters.
STARTING WEIGHTS
Starting weights for GZCLP are determined by your 5 rep max (5RM). If you have not tested
your 5RM and need to estimate it, be conservative.
As mentioned above, you will probably make quicker progress on a more traditional LP if you
are especially new to lifting. If, however, you wish to use this template as an absolute novice,
you may enter "BAR" in the corresponding cell.
If you are having trouble hitting the prescribed number of reps, then your starting weight may
be too high. It is better to be conservative with your starting weight rather than overly
optimistic, and then reach a plateau too quickly.
WEEKLY TEMPLATE
Enter a start date, and then the remaining
Start Date dates/weekdays will update automatically.
Choose either Squat or Bench for your first day, and

Lift then the other lifts will update automatically.
Indicate whether you completed the base reps for T1 and

T2. If you select "No," the rep/set scheme will change
accordingly (beginning in Week 5).
Cumulative responses of "No" will result in the

Base Reps 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 left mostly blank. However, T3
work is very important.
In addition to the pulling movements already listed (Pull-up/row), it would be a good idea to
include 1 (and then 2) more exercises as soon as you have built up the work capacity to do so.
EXAMPLES
Squat Good Mornings Unilateral Leg Work (e.g., Lunges)
Bench Dips DB Bench DB Pullover
Deadlift GHR Hip Thrusts Reverse Hyper
Press DB Incline BTNP OH Extension
Please see GZCL's post (linked above) for more detailed information. In it, Cody outlines how
to transition from novice to intermediate programming from the bottom up.
RESET FUNCTION
The reset function is available beginning in Week 8. You should refer to the progression
described above in "Base Reps" to determine when to use it.
To "reset" a lift (or lifts), enter your 5RM from the previous week for the corresponding lift(s).
Resetting a lift has the following three effects:
The rep/set scheme will be reset to 3x5+ for T1 and

Rep/Set Scheme 3x10 for T2.
The T1 weight for the corresponding lift will be

T1 Weight calculated as 85% of your 5RM.
The T2 weight for the corresponding lift will be

T2 Weight 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 the name of the lift in the cell and the
corresponding cells in subsequent weeks will update automatically.
I will reiterate here that you should not use the reset function more than two or three times.
After that, it is time to find other programming. Consult GZCL's post linked above for more
detailed information about transitioning to his method of training.
PULL-UPS ARE DOPE AS HELL

You should do more pull-ups
For real, though... you should do more pull-ups
GZCLP CHANGELOG
Added table in cells A1:D2 to allow for kilograms (kg) as an alternate unit of weight and to
display the corresponding weight increments and SQ/DL thresholds.
Deadlift starting weight formula updated to prompt use of a minimum starting weight that
allows for pulling from appropriate height off of the floor.
Formulas added to cells in column A to change the weekday displayed based on the start date
entered in B12.
Dropdown list added to C12 to allow choice of either Squat or Bench for first T1 lift. Formulas
added to other cells in columns C and G to reflect this choice and change the order of lifts
accordingly.
Beginning in Week 2, weight formulas for T1 Squat and Deadlift updated to automatically add
10lbs/5kg if the weight from the previous week is less than 80kg/185lbs (Squat) or
100kg/225lbs (Deadlift) for absolute novices that insist on using GZCLP.
All weight formulas updated to accommodate use of kg and the corresponding increments and
thresholds.
*the changes described above were made by /u/youngquinn, who doesn't even lift*
Units Weekly Increment Squat Threshold DL Threshold T1/T2 Pairings Schedule
kg 2.5 80 100 U/L Split 12x3x4x
Lift 5RM [1] T1 Starting Weight T2 Starting Weight NOTES
Squat 100 85 65 The original GZCLP is described as 3-day/week. This template has adapted the method to The reset function is available beginning in Week 8. At the most, use the reset two (or
Bench 80 67.5 52.5 be 4-day/week to be more similar to the Rippler. maybe three) times. After that, it's time to move on to intermediate programming. [2]
Deadlift 120 102.5 77.5 The yellow cells in this sheet require your input. The rest of the cells should be
Get the GZCL Program Compendium here ----------> GZCL
Press 60 50 40 updated/populated automatically.
Tier 1 Tier 2 Tier 3

Week 1
Lift Weight Reps x Sets [3] Base Reps Complete Lift Weight Reps x Sets Base Reps Complete Accessory Reps x Sets Accessory Reps x Sets
Monday 5/23/2016 Squat 85 3x5+ Deadlift 77.5 10x3 Rows
Tuesday 5/24/2016 Bench 67.5 3x5+ Press 40 10x3 Pull-ups
Thursday 5/26/2016 Deadlift 102.5 3x5+ Squat 65 10x3 Rows
Saturday 5/28/2016 Press 50 3x5+ Bench 52.5 10x3 Pull-ups

Week 2
Lift Weight Reps x Sets Base Reps Complete Lift Weight Reps x Sets Base Reps Complete Accessory Reps x Sets Accessory Reps x Sets

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8 Reset? [4]
Lift Weight Reps x Sets Base Reps Complete Lift [5] Weight Reps x Sets Base Reps Complete Accessory Reps x Sets Accessory Reps x Sets
Monday 7/11/2016 Squat 85 3x5+ Deadlift 77.5 10x3 Rows Squat
Tuesday 7/12/2016 Bench 67.5 3x5+ Press 40 10x3 Pull-ups Bench
Thursday 7/14/2016 Deadlift 102.5 3x5+ Squat 65 10x3 Rows Deadlift
Saturday 7/16/2016 Press 50 3x5+ Bench 52.5 10x3 Pull-ups Press

Week 9 Reset?

Week 10 Reset?

Week 11 Reset?

Week 12 Reset?

Week 13 Reset?

Week 14 Reset?

Week 15 Reset?

Week 16 Reset?

Week 17 Reset?

Week 18 Reset?

Week 19 Reset?

Week 20 [6] Reset?
OTHER SHEETS
This file also includes example templates that are based on GZCL's methods. These were
made using the blank template in GZCL's Compendium.
The "GZCL_3-week" template is another linear program, albeit at a slower pace. It is based on
a description found in GZCL's "Applications and Adaptations" post linked in the GZCLP
instructions.
"Big On The Basics" is four-week program from /u/TheAesir. As its name implies, this
template is based around basic barbell movements.
GZCL 3-WEEK LINEAR TEMPLATE

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

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

e., 85% week 1, 90% week 2, and 95% week 3).
Tier 1 Set Structure
If "Ascending," then working sets at increasing intensity
(e.g., 85%/90%/95% week 1).
Exercise selection and TMs for T1 and T2 can be made

T1 Movements & T2 here, and it should automatically update the exercises
shown in the tables below. Set/rep progressions are
Accessories 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 written. This is just something
I threw together rather quickly using the blank template provided in the GZCL Compendium.
T1 and T2 movements can be combined in different ways. The T1 for Day 1 is entered in cell
D6, T2 for Day 1 is entered in N6, T1 for Day 2 in D7, etc. Feel free to mix it up.
BIG ON THE BASICS

/u/TheAesir is a straight up baller. The Reddit post in which he describes some of his past
training and the BotB template is linked below.
Again, this is the rounding factor for all of the weights.

Smallest Increment Change this if you want.
If "Conventional," then pulling from a deficit for first 3

weeks.
Deadlift
If "Sumo," then block/rack pulls in addition to sumo
DL.
Unlike other GZCL templates, + does not mean that the

final set is AMRAP. It indicates the minimum sets.
"+" Sets
1x3+, for example, would mean to complete at least 3
singles.
"+" Sets
1x3+, for example, would mean to complete at least 3
singles.
You will almost certainly have to experiment with the programming/intensity for DL. In fact,
it may beneficial to run a DL-specific program on this day (e.g., Mag/Ort).
This template does not include any T3 work. You'll have to program that yourself based on
your own needs. If you're using this template, you should have at least some idea of what you
are doing, so that shouldn't be a problem.
Here's a video on the basic use of this Blank Template https://www.youtube.com/watch?v=gFzlEQI9eE0
Here's a more complete walk through https://www.youtube.com/watch?v=G8VxKDyppLc
Smallest Increment [7] T1 Movements Training (Training Max is an estimated daily 2RM.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1 movements.
5 Max T1 Movements should be competition lifts. Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
Squat 315 Exceptions: Any close variation of a competition lift. RDL 315 Good T2 Options:
Tier 1 Bench 225 Examples: Front Squat, Close Grip Bench, opposite DL. Incline Bench 185 Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
Set Structure Deadlift 405 Sling Shot Bench, High Bar, Low Bar, etc. Front Squat 275 Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
Straight Press 155 CGBP 185 Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing
Progression Table (Percentage of Training Max)
Tier 2 [8] Week One Week Two Week Three Week Four Week Five Week Six Week Seven Week Eight Week Nine
Cycle From 2/2/2016 Enter as decimal 2/9/2016 2/16/2016 2/23/2016 3/1/2016 3/8/2016 3/15/2016 3/22/2016 3/29/2016
1 To 2/8/2016 (Ex: .85 = 85%) 2/15/2016 2/22/2016 2/29/2016 3/7/2016 3/14/2016 3/21/2016 3/28/2016 4/4/2016
Third Tier Progression Guidelines General Guidance Rest Guide The rest guide is important to follow fairly closely due to Rep Out Rule.
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible. T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set. T3 sets do not have to all be same reps per set. Peform each following "Rep Out Rule" described above.
Training Schedule
Week 1 Week 2 Week 3 Week 4 Off Week 5 Week 6 Week 7 Week 8 Week 9
Day One Day One Day One Day One Day One Day One Day One Day One Day One
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 270 4 3+ Squat 285 3 4+ Squat 300 2 5+ 0 0 0 0 0
1
1
2 RDL 205 10 3 RDL 220 8 3 RDL 235 6 4 0 0 0 0 0
2 Pendlay Row 6 5 Pendlay Row 5 5 Pendlay Row 4 5
3 Single Leg Press Single Leg Press Single Leg Press
3 EZ Bar Curl EZ Bar Curl EZ Bar Curl
3 Reverse Hyper Max 3 Reverse Hyper Max 3 Reverse Hyper Max 3
Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two
1 Bench 190 4 3+ Bench 205 3 4+ Bench 215 2 5+ 0 0 0 0 0
1
1
2 Incline Bench 120 10 3 Incline Bench 130 8 3 Incline Bench 140 6 4 0 0 0 0 0
2
3 Pull-up Pull-up Pull-up
3 DB Lateral Raise DB Lateral Raise DB Lateral Raise
3 Cable Facepull 20 4 Cable Facepull 20 4 Cable Facepull 20 4
Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three
1 Deadlift 345 4 3+ Deadlift 205 3 4+ Deadlift 215 2 5+ 0 0 0 0 0
1
1
2 Front Squat 180 10 3 Front Squat 195 8 3 Front Squat 205 6 4 0 0 0 0 0
2
3 DB Row DB Row DB Row
3 DB Hammer Curl DB Hammer Curl DB Hammer Curl
Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four
1 Press 130 4 3+ Press 140 3 4+ Press 145 2 5+ 0 0 0 0 0
1
1
2 CGBP 120 10 3 CGBP 130 8 3 CGBP 140 6 4 0 0 0 0 0
2 Weighted Pull-up 5 3 Weighted Pull-up 5 4 Weighted Pull-up 5 5
3 DB Flye DB Flye DB Flye
3 Cable Pushdown Cable Pushdown Cable Pushdown
Here's a video on the basic use of this Blank Template https://www.youtube.com/watch?v=gFzlEQI9eE0
Here's a more complete walk through https://www.youtube.com/watch?v=G8VxKDyppLc
Smallest Increment [9] T1 Movements Training (Training Max is an estimated daily 2RM.) T2 Accessories [10] Training List movements here that are not T1 movements, or based upon T1 movements.
Squat 315 SLDL 295 Good T2 Options:
Tier 1 Bench 245 BP Day 2 >> Pause Bench Incline Bench 185 Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
Set Structure Deadlift 370 Pendlay Row 220 Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
Ascending Front Squat 250 Press 135 Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing
Tier 2/3 [11] Week One Week Two Week Three Week Four Week Five Week Six Week Seven Week Eight Week Nine
Cycle From 2/2/2016 2/9/2016 2/16/2016 2/23/2016 3/1/2016 3/8/2016 3/15/2016 3/22/2016 3/29/2016
1 To 2/8/2016 2/15/2016 2/22/2016 2/29/2016 3/7/2016 3/14/2016 3/21/2016 3/28/2016 4/4/2016
Progression Guidelines Rest Guide The rest guide is important to follow fairly closely due to Rep Out Rule.
Reps on W3 AMRAP Add to TM T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 3, 6, 9, and 12.
0-2 0 T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 4, 8, and 12.
3-4 5 T3 Rest 60-90 seconds between sets. Closer to 90 seconds on weeks 6 and 12.
5-6 10
7+ 15
KEY * = Max Rep Set(s) [12] + = Last Set AMRAP
Training Schedule *WIP* [13] T2 Training Max Tracker [14]
Week 1 Week 2 Week 3 Week 4 Off Week 5 Week 6 Week 7 Week 8 Week 9 Lift Most Recent TM
Day One Day One Day One Day One Day One Day One Day One Day One Day One Split Squat
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Belt Squat
1 Squat 270 3 2 Squat 275 3 1 Squat 285 3 1 0 0 0 0 0 High Bar
1 285 2 2 290 2 2 300 2 1 Incline Bench 185
1 300 1 1+ 305 1 2+ 315 1 3+ CGBP
SLDL
recommended >> 2 SLDL 190 10 3 SLDL 205 8 3 SLDL 220 6 4 0 0 0 0 0 Legs Up Bench
3 Hack Squat 20 4* Hack Squat 18 4* Hack Squat 16 4* Press 135
3 DB Curl 20 4* DB Curl 18 4* DB Curl 16 4* SGDL
3 Leg Curl 20 4* Leg Curl 18 4* Leg Curl 16 4* SLDL 295
Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two Deficit DL
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Sumo DL
1 Bench 210 3 2 Bench 215 3 1 Bench 220 3 1 0 0 0 0 0 Pendlay Row 220
1 220 2 2 225 2 2 235 2 1
1 235 1 1+ 240 1 2+ 245 1 3+
Incline Bench
2 120 10 3 Incline Bench 130 8 3 Incline Bench 140 6 4 0 0 0 0 0
Pull-up
2 Max Pull-up Max Pull-up Max
DB Lateral Raise
3 20 4* DB Lateral Raise 18 4* DB Lateral Raise 16 4*
Cable Pushdown
3 20 4* Cable Pushdown 18 4* Cable Pushdown 16 4*
Cable Facepull
3 20 4 Cable Facepull 20 4 Cable Facepull 20 4
Deadlift [15] Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three
Wave Forms Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
On 1 1'' Deficit DL Find 3RM 2'' Deficit DL Find 2RM 3'' Deficit DL Find 1RM 0 0 0 0 0
1 -20% 3 5+ -25% 2 5+ -30% 1 7+
Week1 3RM [16] 1
295 2 Pendlay Row 145 10 3 Pendlay Row 155 8 3 Pendlay Row 165 6 4 0 0 0 0 0
3 Lat Pulldown 15 5* Lat Pulldown 15 5* Lat Pulldown 15 5*
3 DB Hammer Curl 15 5* DB Hammer Curl 15 5* DB Hammer Curl 15 5*
1 Pause Bench 190 3 2 Pause Bench 195 3 1 Pause Bench 200 3 1 0 0 0 0 0
1 200 2 2 210 2 2 215 2 1
1 215 1 1+ 220 1 2+ 225 1 3+
2 Press 90 10 3 Press 95 8 3 Press 100 6 4 0 0 0 0 0
2 Pull-up Max Pull-up Max Pull-up Max
3 DB Flye 20 4* DB Flye 18 4* DB Flye 16 4*
3 Cable OH Tri Ext 20 4* Cable OH Tri Ext 18 4* Cable OH Tri Ext 16 4*
Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five
1 Front Squat 215 3 2 Front Squat 220 3 1 Front Squat 225 3 1 0 0 0 0 0
1 225 2 2 230 2 2 240 2 1
1 240 1 1+ 245 1 2+ 250 1 3+
2 Pause Squat 190 3 7+ Pause Squat 205 2 8 Pause Squat 220 1 10 0 0 0 0 0
3 Single Leg Press 20 4* Single Leg Press 18 4* Single Leg Press 16 4*
3 DB Row 20 4* DB Row 18 4* DB Row 16 4*
This template is from /u/TheAesir (link here >>>) TEMPLATE
Original Reddit post >>> LINK
Smallest Increment [17] T1 Movements Training (For this template, TM should be 90-95% of your 1RM.) T2(T3) Accessories Training List movements here that are not T1 movements, or based upon T1 movements.
Squat 315 Exceptions: Any close variation of a competition lift. Front Squat 275 Good T2 Options:
Deadlift Bench Press 225 Examples: Front Squat, Close Grip Bench, opposite DL. Closegrip Bench 185 Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
Sumo Deadlift 405 Sling Shot Bench, High Bar, Low Bar, etc. Romanian DL 315 Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
Press 155 Barbell Row 205 Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing
Week One Week Two Week Three Week Four Week Five Week Six Week Seven Week Eight Week Nine
From 2/2/2016 Enter as decimal 2/9/2016 2/16/2016 2/23/2016 3/1/2016 3/8/2016 3/15/2016 3/22/2016 3/29/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016 2/22/2016 2/29/2016 3/7/2016 3/14/2016 3/21/2016 3/28/2016 4/4/2016
Training Schedule
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Day One Day One Day One Day One Day One Day One Day One Day One Day One
1 Front Squat 240 3 1 Front Squat 250 3 1 Front Squat 255 3 1 Front Squat 260 3 1 0 0 0 0 0
1 250 2 2 255 2 2 260 2 2 270 2 1
1 255 1 3+ 260 1 3+ 270 1 3+ 275 1 3+
2 Squat 250 5 3 Squat 260 5 3 Squat 270 5 3 Squat 275 5 3 0 0 0 0 0
2 220 8 3 220 5 5 235 8 3 235 5 5
3 Romanian DL 235 8 3 Romanian DL 245 8 3 Romanian DL 250 8 3 Romanian DL 260 8 3
3
3
Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two
1 Bench Press 195 3 1 Bench Press 205 3 1 Bench Press 210 3 1 Bench Press 215 3 1 0 0 0 0 0
1 205 2 3 210 2 2 215 2 2 220 2 1 0
1 210 1 3+ 215 1 3+ 220 1 3+ 225 1 3+ 0
2 Pause Bench 180 3 3 Pause Bench 185 2 4 Pause Bench 190 1 3 Pause Bench 180 3 5 0 0 0 0 0
2 Press 110 8 3 Press 110 5 5 Press 115 8 3 Press 115 5 5
3 Barbell Row 185 5 3 Barbell Row 190 5 3 Barbell Row 195 5 3 Barbell Row 200 5 3
3 155 8 3 155 5 5 165 8 3 165 5 5
3
Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three
1 Block/Rack Pull 365 3 3 Block/Rack Pull 375 3 3 Block/Rack Pull 385 3 2 Sumo DL 365 3 1 0 0 0 0 0
1 Sumo DL 325 3 3 Sumo DL 345 3 2 Sumo DL 365 2 2 385 2 1
1 405 Max 1
2 Front Squat 220 5 3 Front Squat 225 5 3 Front Squat 235 5 3 Front Squat 240 5 3 0 0 0 0 0
2 195 8 3 195 5 5 205 8 3 205 5 5
3 Romanian DL 205 10 3 Romanian DL 205 10 3 Romanian DL 205 10 3 Romanian DL 205 10 3
3
3
1 Press 135 3 1 Press 140 3 1 Press 145 3 1 Press 145 3 1 0 0 0 0 0
1 140 2 2 145 2 2 145 2 2 150 2 1 0
1 145 1 3+ 145 1 3+ 150 1 3+ 155 1 3+ 0
2 Bench 180 5 3 Bench 185 5 3 Bench 190 5 3 Bench 195 5 3 0 0 0 0 0
2 160 8 3 160 5 5 170 8 3 170 5 5
3 Barbell Row 185 5 3 Barbell Row 190 5 3 Barbell Row 195 5 3 Barbell Row 200 5 3
3 155 8 3 155 5 5 165 8 3 165 5 5
3 Closegrip Bench 150 5 3 Closegrip Bench 150 8 3 Closegrip Bench 155 5 3 Closegrip Bench 155 8 3
Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five
1 Squat 275 3 1 Squat 285 3 1 Squat 290 3 1 Squat 300 3 1 0 0 0 0 0
1 285 2 3 290 2 2 300 2 2 305 2 1
1 290 1 5+ 300 1 5+ 305 1 5+ 315 1 5+
2 Pause Squat 250 3 3 Pause Squat 260 2 4 Pause Squat 270 1 3 Pause Squat 250 3 5 0 0 0 0 0
2 Hack Squat 180 12 4 Hack Squat 195 8 4 Hack Squat 185 10 4 Hack Squat 200 6 4
3
3
3
[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 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 weeks. If you did not test your 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). 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 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.
example, the smallest 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 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 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.
example, the smallest increment would be 5 (i.e., a 2.5lb plate on each side of a barbell).

GZCLP 3-Week BotB

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WHO SHOULD USE GZCLP?

WEIGHT INCREMENT & THRESHOLDS

Choose either Squat or Bench for your first day, and

Indicate whether you completed the base reps for T1 and

Cumulative responses of "No" will result in the

The rep/set scheme will be reset to 3x5+ for T1 and

The T1 weight for the corresponding lift will be

The T2 weight for the corresponding lift will be

PULL-UPS ARE DOPE AS HELL

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Tier 1 Tier 2 Tier 3

Tier 1 Tier 2 Tier 3

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Tier 1 Tier 2 Tier 3

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GZCL 3-WEEK LINEAR TEMPLATE

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

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

Exercise selection and TMs for T1 and T2 can be made

BIG ON THE BASICS

Again, this is the rounding factor for all of the weights.

If "Conventional," then pulling from a deficit for first 3

Unlike other GZCL templates, + does not mean that the

[13] finish taper/week 4-6 addition

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