v4_5b5 GZCLP 3-4 Day 12-Week | FitFrek.com

	A	I	J	K	L	N	Q
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2	GZCLP 3 or 4-Day (12 Week) v4.5b5 by /u/Blacknoir (Last Updated 1/30/20)						Getting Started!
3							STOP: Read the Stuff to the left first. Seriously.
4	READ THESE FIRST!!! https://saynotobroscience.com/gzclp-infographic/ https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html https://www.reddit.com/r/gzcl/wiki/gzclp These 3 links contain the answers to frequently asked questions about rep schemes, "failure", and selecting the correct T2 and T3 exercises. How the Program Works	General Options	Gender	XY	<- Dropdown		STOP: Read the Stuff to the left first. Seriously.
5			3 Day or 4 Day	3	<- Dropdown		1. Select your Options: Select your genetic chromosomal "Gender", 3 or 4 Day (per week) program, Whether you lift in Lbs or Kg, if you use Microplates, and your default Bar Weight. Finally, choose your AMRAP weight increase scheme (applies when you're at 5x3+/3x5+ only). If selecting Default, you will progress the same amount each successful session, no matter how many reps you do on your AMRAP set. If selecting Modified, you will go up in weight based upon the number of reps you do in the AMRAP set. [ NOTE: If you're using Google Sheets, be advised that it doesn't do macros well, and so some tabs might not be hidden. You have the option of either Hiding or Deleting the Weekly tabs you aren't using. It won't mess anything up ]
6			Lbs or Kg	Lbs	<- Dropdown
7			Microplates?	No	<- Dropdown
8			Bar Weight	20 Kg / 45 Lb	<- Dropdown
9			AMRAP Weight Increases	Default	Progress same amount each session (Column N)
10			Starting Weight in Lbs	Rep Scheme
11		Lift	Starting Weight in Lbs	Rep Scheme
12		Day 1				Increment
13	Tier 1 Lift Progression	Squat	135	Default	5x3+ > 6x2+ > 10x1+	10
14	Start with three reps for five sets (or 3 sets of 5 reps using the modified rep scheme), with your last set AMRAP (5x3+ or 3x5+), 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 will drop to 6 sets of 2 (or 4 sets of 3 reps), last set AMRAP (6x2+ or 4x3+) 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+ (4x3+) occurs then the reps would drop a third step to one rep per set for 10 sets (or 5 sets of 2 reps), last set AMRAP (10x1+ or 5x2+). Continue to add weight workout to workout. When failure to reach base volume of 10 occurs, your next cell will say "Retest". During that week, you're trying to find your new 5RM. Start with the bar, do 5 reps (or maybe a few more if you feel like it). Throw on some more weight, do 5 reps. Throw on some more weight, do 5 reps. The bar starts to get kinda heavy so you start making smaller jumps. You finally get to a set that is pretty damn hard, but you do it. Take that number, multiply it by .85, and put it in the NEXT week, where it says "Wgt".	Bench	95	Default	3x10 > 3x8 > 3x6	5	2. Choose Your Exercises via the dropdowns in Column I: Enter all 4 days. The beginner program from https://www.reddit.com/r/gzcl/wiki/gzclp#wiki_the_split is included here, but you can customize any and all lifts (T1/T2/T3) as you please, and have up to two T2 and four T3 lifts per session. If you want to add the optional T2 lift to any day, choose your lift from the drop down menu - same with the T3 lifts. If you want to add a custom T2 or T3 lift, add it in the Dropdowns tab
15		Opt Tier 2		Modified	4x8 > 4x6 > 4x4
16		Lat Pulldowns	30	Default	3x15+ > 25 Prog	5
17		Opt Tier 3		Modified	4x12+ > 18 Prog
18		Opt Tier 3		Default	3x15+ > 25 Prog
19		Opt Tier 3		Modified	4x12+ > 18 Prog
20		Day 2				Increment
21		OHP	95	Default	5x3+ > 6x2+ > 10x1+	5
22		Deadlift	135	Default	3x10 > 3x8 > 3x6	10	3. Enter your starting weights for your main lifts in Column J. General Guidelines: Tier 1 - 85% of your current 5RM should be used (use a calculator). Tier 2 - Play it smart and start LOW as this is higher volume. Tier 3 - Again, play it smart. For dumbbell weights, enter only the weight of ONE dummbell (i.e., if you're lifting 2 25-pound dummbells, enter '25'.)
23		Opt Tier 2		Modified	4x8 > 4x6 > 4x4
24		DB Row	20	Default	3x15+ > 25 Prog	5
25		Opt Tier 3		Modified	4x12+ > 18 Prog
26		Opt Tier 3		Default	3x15+ > 25 Prog
27		Opt Tier 3		Modified	4x12+ > 18 Prog
28	Tier 2 Lift Progression	Day 3				Increment
29	Progress 3 sets of 10 reps (3x10) (or 4 sets of 8 reps (4x8) using the modified rep scheme), adding weight workout to workout, until failure to reach base volume of 30 reps (32 modified). When failure to reach base volume occurs, drop to 3 sets of 8 (4x6 modified) and continue to add weight. This, too, will eventually end with failure to reach base volume of 24. Once 3x8 (4x6) is not able to be achieved, drop to 3x6 (4x4 modified). Once failure to reach base volume of 18 (16), you RESET back to 3x10 (4x8 modified), at a slightly heavier weight than your previous 3x10 (or 4x8). When this happens, enter your new weight in the cell that says "Reset". You do NOT "Retest" as you do with T1 lifts.	Bench	135	Default	5x3+ > 6x2+ > 10x1+	5	4. Select your Rep Scheme for each lift in Column K T1 Rep Scheme can be either Default (5x3>6x2>10x1) or Modified (3x5>4x3>5x2). T2 Rep Scheme can be either Default (3x10>3x8>3x6) or Modified (4x8>4x6,4x4). T3 Rep Scheme can be either Default (3x15+ - progression at 25 reps) or Modified (4x12+ - progression at 18 reps). [ There are twp schools of thought here. Some folks like more sets and less reps, some less sets and more reps. There's no right or wrong, just preference. ]
30		Squat	95	Default	3x10 > 3x8 > 3x6	5
31		Opt Tier 2		Modified	4x8 > 4x6 > 4x4
32		Lat Pulldowns	30	Default	3x15+ > 25 Prog	5
33		Opt Tier 3		Modified	4x12+ > 18 Prog
34		Opt Tier 3		Default	3x15+ > 25 Prog
35		Opt Tier 3		Modified	4x12+ > 18 Prog
36		Day 4				Increment
37		Deadlift	225	Default	5x3+ > 6x2+ > 10x1+	10
38	Tier 3 Lift Progression	OHP	65	Default	3x10 > 3x8 > 3x6	5	5. Finally, enter (for each lift) how much weight you want to increase session to session. If you selected Default for AMRAP Weight Increase in Step 1 above, fill in Column N only. If you selected the Modified Option for AMRAP Weight Increase above, enter how much you want your weight to increment, based upon the number of reps you do in the AMRAP set for your Tier 1, in Columns N-P. IMPORTANT: For dumbbells, use 5lb increments
39	Progress 3 sets of 15 reps (or 4 sets of 12 modified), with your last set AMRAP (3x15+/4x12+). Once the weight can be lifted at 15/15/25 (or 12/12/12/18 modified), an increase in weight should occur. Be modest in this progression as T3 movements will have lower thresholds of weight increases.	Opt Tier 2		Modified	4x8 > 4x6 > 4x4
40		DB Row	20	Default	3x15+ > 25 Prog	5
41		Opt Tier 3		Modified	4x12+ > 18 Prog
42		Opt Tier 3		Default	3x15+ > 25 Prog
43		Opt Tier 3		Modified	4x12+ > 18 Prog
44	Thanks to /u/GZCL for this amazing program, the original author of the Liftvault 3 Day spreadsheet for inspiration, and especially /r/gzcl for all the support you've given me! Visit us on Reddit - /r/gzcl - for more great information!
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46							That's it! Go to Week 1 and start lifting! I'm on reddit - /u/Blacknoir - if you have any questions. Aloha from beautiful O'ahu, Hawaii!
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