GZCL 5 Day Spreadsheet
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T1 Training MaxesT2 Training MaxesMax Rest TimesT3 - Increase weight when 30 reps/3 sets
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Squat360Front Squat175T1210sT3 - 30 rep minimum / workout
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Bench270
Incline DB Bench
100T2160s
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Deadlift360OHP170T3100s
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Row225
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8
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Week 1 - 85-90%
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MondayTuesdayWednesdayFridaySaturday
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Squat1x3305Bench1x3230Deadlift1x3305Squat1x3305Bench1x3230
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2x23152x22352x23152x23152x2235
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3x13253x12453x1+3253x1+3253x1+245
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Squat5x5+270Bench5x5+210Deadlift5x5+270Front Squat5x5+130
Incline DB Bench
5x5+75
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Chinups (30)3 setsRows2x3190OHP2x3145Chinups (30)3 setsRows2x3190
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Grip Work3 sets1x12051x1+155Grip Work3 sets1x1+205
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Ab Work3 sets5x5+1705x5+130Ab Work3 sets5x5+170
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Dips3 setsDragon Flags3 setsSkullcrushers3 sets
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Curls3 sets
Bulg. Split Squat
3 setsCurls3 sets
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Week 2 - 87.5-92.5%
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MondayTuesdayWednesdayFridaySaturday
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Squat1x3315Bench1x3235Deadlift1x3315Squat1x3315Bench1x3235
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2x23252x22452x23252x23252x2245
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3x13353x12503x1+3353x1+3353x1+250
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Squat5x5+280Bench5x5+210Deadlift5x5+280Front Squat5x5+135
Incline DB Bench
5x5+80
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Chinups (30)3 setsRows2x3195OHP2x3150Chinups (30)3 setsRows2x3195
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Grip Work3 sets1x12101x1+155Grip Work3 sets1x1+210
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Ab Work3 sets5x5+1755x5+130Ab Work3 sets5x5+175
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Dips3 setsDragon Flags3 setsSkullcrushers3 sets
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Curls3 sets
Bulg. Split Squat
3 setsCurls3 sets
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Week 3 - 90-95%
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MondayTuesdayWednesdayFridaySaturday
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Squat1x3325Bench1x3245Deadlift1x3325Squat1x3325Bench1x3245
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2x23352x22502x23352x23352x2250
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3x13403x12553x1+3403x1+3403x1+255
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Squat5x5+290Bench5x5+215Deadlift5x5+290Front Squat5x5+140
Incline DB Bench
5x5+80
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Chinups (30)3 setsRows2x3205OHP2x3155Chinups (30)3 setsRows2x3205
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Grip Work3 sets1x12151x1+160Grip Work3 sets1x1+215
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Ab Work3 sets5x5+1805x5+135Ab Work3 sets5x5+180
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Dips3 setsDragon Flags3 setsSkullcrushers3 sets
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Curls3 sets
Bulg. Split Squat
3 setsCurls3 sets
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Week 4 - 92.5-97.5% and Squat/Bench/Row testing (lower Deadlift/OHP weight)
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MondayTuesdayWednesdayFridaySaturday
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Squat1x3335Bench1x3250Deadlift1x3305Squat1x3325Bench1x3245
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2x23402x22552x23151x23401x2255
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3x13503x12653x1+3253x1+3603x1+270
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Squat5x5+295Bench5x5+225Deadlift5x5+270Front Squat5x5+140
Incline DB Bench
5x5+85
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Chinups (30)3 sets Rows2x3210OHP2x3145Chinups (30)3 setsRows1x3205
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Grip Work3 sets1x12201x1155Grip Work3 sets1x2215
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Ab Work3 sets5x5+1855x5+130Ab Work3 sets3x1+225
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Dips3 setsDragon Flags3 sets5x5+170
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Curls3 sets
Bulg. Split Squat
3x8-10Skullcrushers3 sets
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Curls3 sets
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Week 5 - 85-90% mini-deload and Deadlift/OHP testing (lower Squat/Bench/Row weight)
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MondayTuesdayWednesdayFridaySaturday
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Squat1x3305Bench1x3230Deadlift1x3325Squat1x3305Bench1x3230
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2x23152x22351x23401x23152x2235
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3x13253x12453x1+3603x13253x1245
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Squat5x5+270Bench5x5+205OHP1x3155Front Squat5x5+140
Incline DB Bench
5x5+75
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Chinups (30)3 sets Rows2x31901x2160Chinups (30)3 setsRows2x3190
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Grip Work3 sets1x12053x1+170Grip Work3 sets1x1205
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Ab Work3 sets5x5+1705x5+130Ab Work3 sets5x5+170
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Dips3 setsDragon Flags3 setsSkullcrushers3 sets
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Curls3 sets
Bulg. Split Squat
3 setsCurls3 sets
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