GZCLP 3 Day 12 Week by Blacknoir | LiftVault.com
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make a Copy *full details here* - Thanks, LiftVault.com
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GZCLP 3-Day Spreadsheet (12 Week) by /u/Blacknoir
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READ THESE FIRST!!!
https://saynotobroscience.com/gzclp-infographic/
https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html
Lift
Starting Weight
Increase By
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Bench 5RM
2255
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Squat 5RM
3155
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OHP 5RM1352.5
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Tier 1 Lift Progression
DL 5RM4052.5
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Start with three reps for five sets, with your last set AMRAP (5x3+), 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, last set AMRAP (6x2+) 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+ occurs then the reps would drop a third step to one rep per set for 10 sets, last set AMRAP (10x1+). Continue to add weight workout to workout with the ten singles. When failure to reach base volume of 10 occurs rest for 2-3 days and test for a 5RM.Tier 2 2.5
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Tier 3 25 Rep
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Getting Started
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1. Enter your starting weights for your main lifts above. Your current 5RM should be used.
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2. Enter how much you want your weight to increment per successful session. (Read the comments in the T2/T3 cells)
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Tier 2 Lift Progression
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Progress ten reps for three sets (3x10), adding weight workout to workout, until failure to reach base volume of 30 reps. When failure to reach base volume of 30 reps occurs, drop to eight reps for three sets (3x8) and continue to add weight. This, too, will eventually end with failure to reach base volume of 24. Once 3x8 ceases to improve, drop to six reps for three sets (3x6). Once failure to reach base volume of 18, you RESET back to 3x10, at a slightly heavier weight than your previous 3x10.

(Note: When this happens, enter your new weight in the cell that says "Reset".)
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3. Your Main Tier 2 lift and weight will auto-populate. If you want to add another T2 lift to any of the days, choose your lift from the drop down menu (or add your own!) and enter your starting weight.
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4. Choose one or more T3 lifts from the drop down menu (or add your own!), and enter the starting weight in the appropriate cell. For dumbbell weights, enter only the weight of ONE dummbell (i.e., if you're lifting 2 25-pound dummbells, enter '25'.
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Tier 3 Lift Progression
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Progress 15 reps for three sets, with your last set AMRAP (3x15+). Once the weight can be lifted at 15/15/25, an increase in weight should occur. Be modest in this progression as T3 movements will have lower thresholds of weight increases.
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Questions? Contact me on Reddit /u/Blacknoir
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Thanks to /u/GZCL for this amazing program, and to the original author of the Liftvault 3 Day spreadsheet for inspiration!
Visit /r/gzcl for more great information!
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