GG Wave LP Spreadsheet v1.2 | LiftVault.com
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAM
1
GZCL General Gainz Wave LP By /u/cyte85. Spreadsheet v1.2 created by /u/K-S-R.
then click File > Make a copy... to create an editible version.
2
READ THIS FIRST: https://www.reddit.com/r/gzcl/comments/bw6qg0/general_gainz_wave_lp
3
4
5
Enter 1RMTier 1: Find Rep Max then do the same amount of singles i.e 6RM = 6 singles. 3-5 minute Rest time after RM attempt then 1 Minute on singles, take more if you need it. do up to +3 extra singles if feeling good.Tier 2: Find Rep max then do 'Half-Sets' to equal up to double the rep max. i.e 10RM = half-sets of 5, 20 reps, so 4x5. 1-2 minute rest times. Take more if needed. Do +2 extra sets (Max 6) if feeling good.Tier 3: Find rep max then do 2 extra sets amrap. likely will not get the max reps if its your true rep max as rest times are only 30 secs - 1 minute. Try add weight next time if it feels easy to get max reps in all sets.
6
Bench
0
7
Squat 0
8
OHP0
9
Deadlift 0Progression: Enter your 1RM to the left. Change exercises below to your own preferences.

T1 is based off 80% of 1RM, T2 is 70%. All sets are performed at the same weight. Add 5kg/10lb a week, 2.5kg/5lb for OHP. If it's feeling too easy, maybe add a tiny bit more. If it's feeling too hard, perhaps slow the progression a tiny bit.This is the same as Cody's recommendations in the OG thread. As long as the set wasn't a pure RPE I'm Gonna Die I would add weight and continue the next week. Basically, if you think you could have gotten at least one more rep on your Rep Max, I'd go up in weight for the next week.
10
11
12
13
OHP Weekly Increment2.5
14
Squat Weekly Increment
5
15
Bench Weekly Increment
5
16
DL Weekly Increment5
17
18
Bench DayWave 1Wave 2Wave 3Wave 4
19
Day 1RepsWeek 1Week 2Week 3Week 4RepsWeek 5Week 6Week 7Week 8RepsWeek 9Week 10Week 11Week 12RepsWeek 13Week 14Week 15Week 16
20
Bench6rm + 6x10510155rm + 5x151015204rm + 4x1101520253rm + 3x115202530
21
Squat10rm + 4x50510158rm + 4x451015207rm + 2x4,2x3101520256rm + 4x315202530
22
Row3 x 10MRS00003 x 10MRS00003 x 10MRS00003 x 10MRS0000
23
Fly Machine3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
24
Triceps3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
25
Facepulls3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
26
27
Deadlift DayWave 1Wave 2Wave 3Wave 4
28
Day 2RepsWeek 1Week 2Week 3Week 4RepsWeek 5Week 6Week 7Week 8RepsWeek 9Week 10Week 11Week 12RepsWeek 13Week 14Week 15Week 16
29
Deadlift6rm + 6x10510155rm + 5x151015204rm + 4x1101520253rm + 3x115202530
30
OHP10rm + 4x502.557.58rm + 4x42.557.5107rm + 2x4,2x357.51012.56rm + 4x37.51012.515
31
Leg Press3 x 10MRS00003 x 10MRS00003 x 10MRS00003 x 10MRS0000
32
Side Lateral Raise3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
33
Leg Curl3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
34
Biceps3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
35
36
Squat DayWave 1Wave 2Wave 3Wave 4
37
Day 3RepsWeek 1Week 2Week 3Week 4RepsWeek 5Week 6Week 7Week 8RepsWeek 9Week 10Week 11Week 12RepsWeek 13Week 14Week 15Week 16
38
Squat6rm + 6x10510155rm + 5x151015204rm + 4x1101520253rm + 3x115202530
39
Bench10rm + 4x50510158rm + 4x451015207rm + 2x4,2x3101520256rm + 4x315202530
40
Row3 x 10MRS00003 x 10MRS00003 x 10MRS00003 x 10MRS0000
41
Fly Machine3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
42
Triceps3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
43
Facepulls3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
44
45
OHP DayWave 1Wave 2Wave 3Wave 4
46
Day 4RepsWeek 1Week 2Week 3Week 4RepsWeek 5Week 6Week 7Week 8RepsWeek 9Week 10Week 11Week 12RepsWeek 13Week 14Week 15Week 16
47
OHP6rm + 6x102.557.55rm + 5x12.557.5104rm + 4x157.51012.53rm + 3x17.51012.515
48
Deadlift10rm + 4x50510158rm + 4x451015207rm + 2x4,2x3101520256rm + 4x315202530
49
Leg Press3 x 10MRS00003 x 10MRS00003 x 10MRS00003 x 10MRS0000
50
Side Lateral Raise3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
51
Leg Curl3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
52
Biceps3 x 15MRS00003 x 15MRS00003 x 15MRS00003 x 15MRS0000
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...