Hello Reader,

These are programs I wrote using what I've gathered from/ found in old mate Cody's (GZCL) and old mate strength wizard Greg's (/u/gnuckols) program
met either of these two or spoken to them ever but I liked their stuff and figured I would put it into writing for myself mainly and for anyone else who l
have access to a bunch of boards, slangers or other specialty equipment. That being said, you can still program in your slingshot work or SSB work after

I wrote these because before the start of every uni semester I have no idea how many days I'll have to train on a regular basis so I figured instead of fuc
have, I'll just make a program for any situation.

There is a 3 - Day, 4 - Day. 5 - Day and 6 - Day and even 2 - Day program for anyone that wants to keep working out but can't train as much as they used
The Programs:
All of the programs except for the 2 Day program have you squatting 2x a week and benching 2x a week unless you would like to swap out bench for OH
movement but if you would like to switch that around the progression of it is the same. Also quick note; if you dislike high bar squatting, you can do low
find it has decent carry over and helps with quad development. I put Abs or GHR for the final T3 exercise but this is up to you really. I'm assuming that i
office job or something of that nature and you are sitting alot. I'd pick something that'll help you avoid any anterior or posterior lean in your back.

The 3 - day program has less T3 or isolation work than the others but that's because I prefer to do main movements over BB accessories and plus Gnuc
isolation movements before T2 or T1 work. You can put them in again if you have time to do so, I just made these for what I assume will fit my time con
The 4 - Day program looks a bit like 5/3/1 but I opted for a rep scheme closer to the scheme GZCL posted on his GZCL method youtube video. I also figu
bench 2x instead of splitting it with OHP. This one has all the T1,2 and 3 work/ volume that GZCL suggests in the original version of his method. You cou
exercises that would target most of the weaknesses of most lifters.

If I had no time constraints I would do the 5 - Day program. It's my personal favourite but thats because I like to dedicate different days to squats and b
previous program but again you can mix and match a little bit, the spreadsheet is easily changed and if you need any help just message or ask someone

The 6 - Day program may be challenging for someone who hasn't done much high volume lifting. Not that this program is impossible or is even particu
mental fatigue will build up, especially on the 2nd deadlift day.
Progression:
This part is pretty similar to the programs found in Greg Nuckol's 28 free programs (which are an awesome resource btw, only take 1 minute to downlo
You'll notice on each sheet there is a section to plug in your maxes. I suggest you plug in something you could hit on your worst day or maybe somethin
work outs will magically appear on that sheet.

Most of the T1 work ends each cycle with a 1+ AMRAP set. For this set pump out as many reps as you can before your form breaks down. If you got 2-3
Some of the T1 and 2 work ends a cycle with 3+ AMRAP set. For this if you get 4 - 6 reps add 2.5kg(5lb) for the next cycle. If you got 7 or more add 5kg
There may be a discrepancy between what your 1+ set and 3+ set tells you to add for the next cycle. I suggest picking the smaller number as it will allow
cycles. It's a marathon not a sprint remember?
OHP is the rare case of the 5+ AMRAP set. If you get 6-8 reps, add 2.5kg. If you get 9+ add 5kg. This one i put as 5+ and with such small increases becau
The 6 - Day program may be challenging for someone who hasn't done much high volume lifting. Not that this program is impossible or is even particu
mental fatigue will build up, especially on the 2nd deadlift day.
Progression:
This part is pretty similar to the programs found in Greg Nuckol's 28 free programs (which are an awesome resource btw, only take 1 minute to downlo
You'll notice on each sheet there is a section to plug in your maxes. I suggest you plug in something you could hit on your worst day or maybe somethin
work outs will magically appear on that sheet.
Most of the T1 work ends each cycle with a 1+ AMRAP set. For this set pump out as many reps as you can before your form breaks down. If you got 2-3
Some of the T1 and 2 work ends a cycle with 3+ AMRAP set. For this if you get 4 - 6 reps add 2.5kg(5lb) for the next cycle. If you got 7 or more add 5kg
There may be a discrepancy between what your 1+ set and 3+ set tells you to add for the next cycle. I suggest picking the smaller number as it will allow
cycles. It's a marathon not a sprint remember?
OHP is the rare case of the 5+ AMRAP set. If you get 6-8 reps, add 2.5kg. If you get 9+ add 5kg. This one i put as 5+ and with such small increases becau
For T3 work you can up the weights and lower the weights however you feel between cycles, I only wish to remind you that it should be challenging bu
sport - specific portion of the workout and if you wanna bench lmao5pl8 it's no use tearing a bicep swinging like a madman during your curls.
zard Greg's (/u/gnuckols) programs/ writing online plus some stuff that I like doing. I will mention that I haven't
mainly and for anyone else who likes it. Also, these were made for people like me who unfortunately do not
r slingshot work or SSB work after the T1 sets if you like instead of what I put in.

lar basis so I figured instead of fucking around the first 3 weeks figuring out what I'm going to do with the days I

t can't train as much as they used to due to work, school, family or travel.

ould like to swap out bench for OHP on the 2nd day of the 2 Day program to do heavy OHP. I put it in as a T2
high bar squatting, you can do low bar on the 2nd day instead. I put high bar in there because 1) I like it and 2) I
p to you really. I'm assuming that if you are only able to make it twice a week you probably have a demanding
r posterior lean in your back.

ver BB accessories and plus Gnuckol's has a pecking order for exercises in his 28 programs in which he says to off
what I assume will fit my time constraints.
method youtube video. I also figured that since I'm posting this on a powerlifting forum, people would prefer to
nal version of his method. You could substitute the accessories if you like but I tried to pick as many T2 and 3

ate different days to squats and bench while still doing both 2x a week. The assistance is pretty similar to the
help just message or ask someone more experienced what assistance work to switch out.

m is impossible or is even particularly challenging for someone who lifts a lot but the physical fatigue as well as

btw, only take 1 minute to download)

our worst day or maybe something you can hit for 2-3 clean reps on a decent day Once you do that all of the

r form breaks down. If you got 2-3 reps add 2.5kg (or 5lb) for the next cycle. If you got 4 or more, add 5kg (10b).
ycle. If you got 7 or more add 5kg (10lb).
the smaller number as it will allow for more steady progression and less form breakdown during sets for future

d with such small increases because everyone stalls out on OHP. We all have poverty OHP
m is impossible or is even particularly challenging for someone who lifts a lot but the physical fatigue as well as

btw, only take 1 minute to download)

our worst day or maybe something you can hit for 2-3 clean reps on a decent day Once you do that all of the

r form breaks down. If you got 2-3 reps add 2.5kg (or 5lb) for the next cycle. If you got 4 or more, add 5kg (10b).
ycle. If you got 7 or more add 5kg (10lb).
the smaller number as it will allow for more steady progression and less form breakdown during sets for future

d with such small increases because everyone stalls out on OHP. We all have poverty OHP
u that it should be challenging but not so difficult that you'll hurt yourself. Keep in mind that this is the least
dman during your curls.
GZCL Bastardisation - 2 Day

Training Max
Squat Hbar Squat Bench Deadlift Front Squat
92.5 120 75 90 102.5

Week 1 Day 1 Sets Reps Week 2 Day 1

Squat 78.625 3 5
Front Squat 66.625 4 8
Bench 63.75 3 5
OHP 35.75 4 8
Face Pull 3 15-20
Abs or GHR 3 MAX

Day 2 Sets Reps

Deadlift 76.5 5 3
HiBar SQ 90 6 6
Bench 46.75 3 5
C-Grip Bench 41.25 3 10
Lat Pull/Chin 3 12 Lat Pull/ Chin
Face Pull 3 15-20
Abs or GHR 3 MAX
 OHP T1 T2 T3
55

Week 2 Day 1 Sets Reps Week 3 Day 1

Squat 83.25 4 3 Squat 85.5625
Front Squat 71.75 5 5 Front Squat 76.875
Bench 63.75 4 4 Bench 63.75
OHP 38.5 4 6 OHP 41.25
Face Pull 3 15-20 Face Pull
Abs or GHR 3 MAX Abs or GHR

Day 2 Sets Reps Day 2

Deadlift 81 4 3 Deadlift 85.5
HiBar SQ 96 5 5 HiBar SQ 102
Bench/OHP 46.75 4 4 Bench/OHP 46.75
C-Grip Bench 45 4 8 C-Grip Bench 48.75
Lat Pull/ Chin 3 12 Lat Pull/ Chin
Face Pull 3 15-20 Face Pull
Abs or GHR 3 MAX Abs or GHR
Sets Reps Week 4 Day 1 Sets Reps
3 3,3,3+ Squat 92.5 3 1,1,1+
6 4 Front Squat 82 4 3,3,3,3+
3 5 Bench 63.75 3 5
5 5 OHP 44 3 5,5,5+
3 15-20 Face Pull 3 15-20
3 MAX Abs or GHR 3 MAX

Sets Reps Day 2 Sets Reps

3 3 Deadlift 90 3 1,1,1+
5 3 HiBar SQ 108 4 3,3,3,3+
3 5 Bench/OHP 46.75 3 5
5 8 C-Grip Bench 56.25 5 5
4 10 Lat Pull/ Chin 4 10
3 15-20 Face Pull 3 15-20
3 MAX Abs or GHR 3 MAX
GZCL Bastardisation - 3 Day

Training Max
Squat Hbar Squat Bench Deadlift Front Squat
110 120 80 90 102.5

Week 1 Day 1 Sets Reps Week 2 Day 1

Squat 93.5 3 5
Front Squat 66.625 4 8
Bench 68 3 5
OHP 39 4 8
Face Pull 3 15-20

Day 2 Sets Reps

Deadlift 76.5 5 3
SLDL 45 3 10
Lat Pull/Chin 3 12 Lat Pull/ Chin
Abs 3 MAX

Day 3 Sets Reps

HiBar SQ 96 6 6
Pause SQ 71.5 5 3
Bench 60 6 6
Curl 3 10
 OHP T1 T2 T3
60

Week 2 Day 1 Sets Reps Week 3 Day 1

Squat 99 4 3 Squat 101.75
Front Squat 71.75 5 5 Front Squat 76.875
Bench 72 4 4 Bench 76
OHP 42 4 6 OHP 45
Face Pull 3 15-20 Face Pull

Day 2 Sets Reps Day 2

Deadlift 81 4 3 Deadlift 85.5
SLDL 47.25 4 8 SLDL 54
Lat Pull/ Chin 3 12 Lat Pull/ Chin
Abs 3 MAX Abs

Day 3 Sets Reps Day 3

HiBar SQ 102 5 5 HiBar SQ 108
Pause SQ 77 4 4 Pause SQ 82.5
Bench 64 5 5 Bench 68
Curl 3 10 Curl
Sets Reps Week 4 Day 1 Sets Reps
3 3,3,3+ Squat 110 3 1,1,1+
6 4 Front Squat 82 4 3,3,3,3+
3 5 Bench 8 3 5
5 5 OHP 48 3 5,5,5+
3 15-20 Face Pull 15-20

Sets Reps Day 2 Sets Reps

3 3 Deadlift 90 3 1,1,1+
5 6 SLDL 56.7 4 7
4 10 Lat Pull/ Chin 4 10
3 MAX Abs 3 MAX

Sets Reps Day 3 Sets Reps

5 3 HiBar SQ 114 4 3,3,3,3+
3 3 Pause SQ 88 3 1
5 4 Bench 72 4 3,3,3,3+
4 8 Curl 4 10
GZCL Bastardisation - 4 Day

Training Max
Squat Hbar Squat Bench Deadlift Front Squat
100 100 100 100 100

Week 1 Day 1 Sets Reps Week 2 Day 1

Bench 85 3 5
C-Grip Bench 55 3 10
Lat Pull/Chin 3 12 Lat Pull/ Chin
Face Pull 3 15

Day 2 Sets Reps

Squat 85 3 5
Front Squat 65 4 8
Ham Curl 3 15
Leg Extension 3 15 Leg Extension

Day 3 Sets Reps

Bench 75 6 6
OHP 65 4 8
Curl 3 MAX
Tri Pulldown 3 MAX

Day 4 Sets Reps

Deadlift 85 5 3
SLDL 50 3 10
GHR 3 10 per leg
Plank 2 1 Min
 OHP T1 T2 T3
100

Week 2 Day 1 Sets Reps Week 3 Day 1

Bench 90 4 3 Bench 95
C-Grip Bench 60 4 8 C-Grip Bench 65
Lat Pull/ Chin 3 12 Lat Pull/ Chin
Face Pull 3 15 Face Pull

Day 2 Sets Reps Day 2

Squat 90 4 3 Squat 92.5
Front Squat 70 5 5 Front Squat 75
Ham Curl 3 15 Ham Curl
Leg Extension 3 15 Leg Extension

Day 3 Sets Reps Day 3

Bench 80 5 5 Bench 85
OHP 70 4 6 OHP 75
Curl 3 MAX Curl
Tri Pulldown 3 MAX Tri Pulldown

Day 4 Sets Reps Day 4

Deadlift 90 4 3 Deadlift 95
SLDL 52.5 4 8 SLDL 60
GHR 3 10 per leg GHR
Plank 3 MAX Plank
Sets Reps Week 4 Day 1 Sets Reps
3 3 Bench 100 3 1,1,1+
5 8 C-Grip Bench 75 5 5
4 10 Lat Pull/ Chin 4 10
3 15 Face Pull 3 15

Sets Reps Day 2 Sets Reps

3 3,3,3+ Squat 100 3 1,1,1+
6 4 Front Squat 80 4 3,3,3,3+
3 MAX Ham Curl 3 MAX
3 MAX Leg Extension 3 MAX

Sets Reps Day 3 Sets Reps

5 4 Bench 90 4 3,3,3,3+
5 5 OHP 80 3 5,5,5+
3 MAX Curl 3 MAX
3 MAX Tri Pulldown 3 MAX

Sets Reps Day 4 Sets Reps

3 3 Deadlift 100 3 1,1,1+
5 6 SLDL 63 4 7
3 10 per leg GHR 3 10 per leg
3 MAX Plank 3 MAX
GZCL Bastardisation - 5 Day

Training Max
Squat Hbar Squat Bench Deadlift Front Squat
100 100 100 100 100

Week 1 Day 1 Sets Reps Week 2 Day 1

Squat 85 3 5
Front Squat 65 4 8
Ham Curl 3 15
Leg Extension 3 15 Leg Extension

Day 2 Sets Reps

Bench 85 3 5
C-Grip Bench 55 3 10
Lat Pull 3 MAX
Face Pull 3 15

Day 3 Sets Reps

Deadlift 85 5 3
SLDL 50 3 10
Leg Raise 3 10 per leg
Russian Twist 3 MAX Russian Twist

Day 4 Sets Reps

Bench 75 6 6
OHP 65 4 8
Curl 3 MAX
Tri Pulldown 3 MAX

Day 5 Sets Reps

HiBar SQ 80 6 6
Pause SQ 65 5 3
Ham Curl 3 15
Leg Extension 3 15 Leg Extension
 OHP T1 T2 T3
100

Week 2 Day 1 Sets Reps Week 3 Day 1

Squat 90 4 3 Squat 92.5
Front Squat 70 5 5 Front Squat 75
Ham Curl 3 15 Ham Curl
Leg Extension 3 15 Leg Extension

Day 2 Sets Reps Day 2

Bench 90 4 3 Bench 95
C-Grip Bench 60 4 8 C-Grip Bench 65
Lat Pull 3 MAX Lat Pull
Face Pull 3 15 Face Pull

Day 3 Sets Reps Day 3

Deadlift 90 4 3 Deadlift 95
SLDL 52.5 4 8 SLDL 60
Leg Raise 3 10 per leg Leg Raise
Russian Twist 3 MAX Russian Twist

Day 4 Sets Reps Day 4

Bench 80 5 5 Bench 85
OHP 70 4 6 OHP 75
Curl 3 MAX Curl
Tri Pulldown 3 MAX Tri Pulldown

Day 5 Sets Reps Day 5

HiBar SQ 85 5 5 HiBar SQ 90
Pause SQ 70 4 4 Pause SQ 75
Ham Curl 3 15 Ham Curl
Leg Extension 3 15 Leg Extension
Sets Reps Week 4 Day 1 Sets Reps
3 3,3,3+ Squat 100 3 1,1,1+
6 4 Front Squat 80 4 3,3,3,3+
3 MAX Ham Curl 3 MAX
3 MAX Leg Extension 3 MAX

Sets Reps Day 2 Sets Reps

3 3 Bench 100 3 1,1,1+
5 8 C-Grip Bench 75 5 5
3 MAX Lat Pull 3 MAX
3 15 Face Pull 3 15

Sets Reps Day 3 Sets Reps

3 3 Deadlift 100 3 1,1,1+
5 6 SLDL 63 4 7
3 10 per leg Leg Raise 3 10 per leg
3 MAX Russian Twist 3 MAX

Sets Reps Day 4 Sets Reps

5 4 Bench 90 4 3,3,3,3+
5 5 OHP 80 3 5,5,5+
3 MAX Curl 3 MAX
3 MAX Tri Pulldown 3 MAX

Sets Reps Day 5 Sets Reps

5 3 HiBar SQ 95 4 3,3,3,3+
3 3 Pause SQ 80 3 1
3 MAX Ham Curl 3 MAX
3 MAX Leg Extension 3 MAX
GZCL Bastardisation - 6 Day

Training Max
Squat Hbar Squat Bench Deadlift Front Squat
100 100 100 100 100

Week 1 Day 1 Sets Reps Week 2 Day 1

Squat 85 3 5
Front Squat 65 4 8
Ham Curl 3 15
Leg Extension 3 15 Leg Extension

Day 2 Sets Reps

Bench 85 3 5
C-Grip Bench 55 3 10
Lat Pull/Chin 3 12 Lat Pull/ Chin
Face Pull 3 15

Day 3 Sets Reps

Deadlift 85 5 3
SLDL 50 3 10
Leg Raise 3 10 per leg
Plank 2 1 Min

Day 4 Sets Reps

Bench 75 6 6
OHP 65 4 8
Curl 3 MAX
Tri Pulldown 3 MAX

Day 5 Sets Reps

HiBar SQ 80 6 6
Pause SQ 65 5 3
Ham Curl 3 15
Leg Extension 3 15 Leg Extension

Day 6 Sets Reps

Deadlift 77.5 4 6
B-Bell Row RPE 6 3 10
GHR 3 10 to 15
Abs 3 10 to 12
 OHP T1 T2 T3
100

Week 2 Day 1 Sets Reps Week 3 Day 1

Squat 90 4 3 Squat 92.5
Front Squat 70 5 5 Front Squat 75
Ham Curl 3 15 Ham Curl
Leg Extension 3 15 Leg Extension

Day 2 Sets Reps Day 2

Bench 90 4 3 Bench 95
C-Grip Bench 60 4 8 C-Grip Bench 65
Lat Pull/ Chin 3 12 Lat Pull/ Chin
Face Pull 3 15 Face Pull

Day 3 Sets Reps Day 3

Deadlift 90 4 3 Deadlift 95
SLDL 52.5 4 8 SLDL 60
Leg Raise 3 10 per leg Leg Raise
Plank 3 MAX Plank

Day 4 Sets Reps Day 4

Bench 80 5 5 Bench 85
OHP 70 4 6 OHP 75
Curl 3 MAX Curl
Tri Pulldown 3 MAX Tri Pulldown

Day 5 Sets Reps Day 5

HiBar SQ 85 5 5 HiBar SQ 90
Pause SQ 70 4 4 Pause SQ 75
Ham Curl 3 15 Ham Curl
Leg Extension 3 15 Leg Extension

Day 6 Sets Reps Day 6

Deadlift 82.5 4 5 Deadlift 82.5
B-Bell Row RPE 6 4 8 B-Bell Row RPE 7
GHR 3 10 to 12 GHR
Abs 3 10 to 15 Abs
Sets Reps Week 4 Day 1 Sets Reps
3 3,3,3+ Squat 100 3 1,1,1+
6 4 Front Squat 80 4 3,3,3,3+
3 MAX Ham Curl 3 MAX
3 MAX Leg Extension 3 MAX

Sets Reps Day 2 Sets Reps

3 3 Bench 100 3 1,1,1+
5 8 C-Grip Bench 75 5 5
4 10 Lat Pull/ Chin 4 10
3 15 Face Pull 3 15

Sets Reps Day 3 Sets Reps

3 3 Deadlift 100 3 1,1,1+
5 6 SLDL 63 4 7
3 10 per leg Leg Raise 3 10 per leg
3 MAX Plank 3 MAX

Sets Reps Day 4 Sets Reps

5 4 Bench 90 4 3,3,3,3+
5 5 OHP 80 3 5,5,5+
3 MAX Curl 3 MAX
3 MAX Tri Pulldown 3 MAX

Sets Reps Day 5 Sets Reps

5 3 HiBar SQ 95 4 3,3,3,3+
3 3 Pause SQ 80 3 1
3 MAX Ham Curl 30 3 MAX
3 MAX Leg Extension 30 3 MAX

Sets Reps Day 6 Sets Reps

5 4 Deadlift 87.5 3 4
3 10 B-Bell Row RPE 7 4 8
3 10 to 12 GHR 3 10 to 12
3 10 to 15 Abs 3 10 to 15