|GZCLP 3 or 4-Day (12 Week) v4.06 by /u/Blacknoir (Last Updated 9/10/19)|
|READ THESE FIRST!!!|
These 2 links contain the answers to frequently asked questions about rep schemes, "failure", and selecting the correct T2 and T3 exercises.
How the Program Works
|3 Day or 4 Day||4||<- Dropdown|
|Lbs or Kg||Kg||<- Dropdown|
T1 Rep Scheme
|Default||5x3+ > 6x2+ > 10x1+|
T2 Rep Scheme
|Default||3x10 > 3x8 > 3x6|
T3 Rep Scheme
|Default||3x15+ > 25 Prog|
|AMRAP Weight Increases?||Default||Enter Cells 14-19 in Column K ONLY|
|Starting Weight in Kg|
Tier 1 Lift Progression
|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 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 rest for 2-3 days and then retest for new 5RM.||OHP||20||2.5||80|
Tier 3 25 Rep
|1. Enter your starting weights for your main lifts above. 85% of your current 5RM should be used (use a calculator). Your Main Tier 2 lift and weight will auto-populate (See Note in Week 1).|
Tier 2 Lift Progression
|Your initial Tier 2 main lifts (Bench, Squat, OHP, DL) are calculated by taking your main lift starting weight, and multiplying it by whatever percentage you set in cells N14-17. Start with something reasonable - maybe 35-50% as it's higher volume - only go to 80% if you're insane like me :)|
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).
(Note: When this happens, enter your new weight in the cell that says "Reset".)
|2. Select your options. Select your genetic chromosomal "Gender", 3 or 4 Day Program, Whether you lift in Lbs or Kg, and if you use Microplates. 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). AMRAP Weight Increases determines how much your main lift weight is increased based upon your AMRAP set (applies when you're at 5x3+/3x5+ only). If selecting Default, enter how much you want your weight to increment per successful session in column K only. If selecting Modified, enter how much you want your weight to increment, based upon the number of reps you do in the AMRAP set.|
|3. Enter how much of a percentage should be used for a main lift's corresponding T2 (keep in mind your T2 is at 3x10, so play it smart and start LOW (like 35%) if you're not sure). See "Tier 2 Lift Progression" to the left.|
Tier 3 Lift Progression
|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.|
|4. If you want to add another T2 lift to any day, choose your lift from the drop down menu and enter your starting weight. (see notes on Week 1 tab)|
|4. Choose one or more T3 lifts from the drop down menu (or add your own in the Dropdowns tab!), and enter the starting weight in the appropriate cell. IMPORTANT: For dumbbell weights, enter only the weight of ONE dummbell (i.e., if you're lifting 2 25-pound dummbells, enter '25'.)|
|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!
|I'm on reddit - /u/Blacknoir - ask me any questions that you might have!|
Aloha from beautiful O'ahu, Hawaii!