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To Save: File > Make a Copy | Thanks, FitFrek.com
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CREDITS
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SUPPORT THE CREATORS
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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.
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Swole at Every Height - Applications & Adaptations
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/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.
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BotB OP
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/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.
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GZCLP OP
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WHO SHOULD USE GZCLP?
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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.
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A beginner program (not GZCLP) is recommended if you can still add weight each session.
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THE BASICS
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The most basic use of the GZCLP sheet requires input in the yellow cells only. All other cells should update automatically.
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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.
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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.
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WEIGHT INCREMENT & THRESHOLDS
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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.
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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.
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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.
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STARTING WEIGHTS
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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.
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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.
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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.
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WEEKLY TEMPLATE
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Start DateEnter a start date, and then the remaining dates/weekdays will update automatically.
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LiftChoose either Squat or Bench for your first day, and then the other lifts will update automatically.
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Base RepsIndicate 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).
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Cumulative responses of "No" will result in the following changes to subsequent weeks:
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3x5+>>>2x6+
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2x6+>>>1x10+
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1x10+>>>TEST 5RM
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TEST 5RM>>>*RESET*
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TIER 3
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As with the original template from /u/doesnotevenlift, Tier 3 is left mostly blank. However, T3 work is very important.
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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.
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EXAMPLES
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SquatGood MorningsUnilateral Leg Work (e.g., Lunges)
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BenchDipsDB BenchDB Pullover
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DeadliftGHRHip ThrustsReverse Hyper
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PressDB InclineBTNPOH Extension
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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.
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RESET FUNCTION
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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.
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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:
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Rep/Set SchemeThe rep/set scheme will be reset to 3x5+ for T1 and 3x10 for T2.
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T1 WeightThe T1 weight for the corresponding lift will be calculated as 85% of your 5RM.
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T2 WeightThe T2 weight for the corresponding lift will be calculated as 70% of your 5RM.
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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.