GZCLP Spreadsheet - v1.0
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Welcome to the GZCLP Spreadsheet! I created this to take all the thinking out of your program and ensure that you know what you're going to do at the gym EVERY SINGLE TIME -- and yes, it's 100% free!
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My goal is to make it as easy for you to get into the gym habit. Simply customize the base program below according to your preferences and plug your numbers in, and this bad boy will do all the calculating for you as you go along for the next 16 weeks.
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Base program from Cody LeFever
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Save a copy of the spreadsheet to your own Google account, then hover over the column headers to view setup instructions.
Swole At Every Height
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NOTE: This spreadsheet is in beta version. If you have any feedback, feel free to send me a message on Reddit or email me through the website. Good luck with your training, and enjoy the spreadsheet!
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WORKOUT A1 - SQUAT
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ExerciseInstructionsRep SchemeProgression
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Squat (Barbell)- LINK -5 x 35
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Bench Press (Barbell)- LINK -3 x 101.25
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Lat Pulldown- LINK -3 x 152.5
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- NONE ---
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- NONE ---
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WORKOUT B1 - OVERHEAD PRESS
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ExerciseInstructionsRep SchemeProgression
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Overhead Press (Barbell)- LINK -5 x 31.25
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Deadlift (Barbell)- LINK -3 x 102.5
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Dumbbell Row- LINK -3 x 152.5
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- NONE ---
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- NONE ---
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WORKOUT A2 - BENCH PRESS
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ExerciseInstructionsRep SchemeProgression
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Bench Press (Barbell)- LINK -5 x 32.5
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Squat (Barbell)- LINK -3 x 102.5
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Lat Pulldown- LINK -3 x 152.5
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- NONE ---
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- NONE ---
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WORKOUT B2 - DEADLIFT
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ExerciseInstructionsRep SchemeProgression
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Deadlift (Barbell)- LINK -5 x 35
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Overhead Press (Barbell)- LINK -3 x 101.25
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Cable Row- LINK -3 x 152.5
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- NONE ---
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- NONE ---
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T3 EXERCISE MENU
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- NONE --
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Ab Machine- LINK -
https://www.youtube.com/watch?v=MuC0_N4pSLI
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Bicep Curls- LINK -
https://youtu.be/AP1G2tRGQlQ?t=17
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Cable Crunch- LINK -
https://www.youtube.com/watch?v=AV5PmZJIrrw
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Calf Raises- LINK -
https://www.youtube.com/watch?v=rJ0ouBDD7Mg
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Chest Flyes- LINK -
https://www.youtube.com/watch?v=X115y7G6HE0
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Close Grip Bench Press- LINK -
https://www.youtube.com/watch?v=i1uIv77eo6I
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Crunches- LINK -
https://www.youtube.com/watch?v=cbwLMF7oJGI
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Dips- LINK -
https://www.youtube.com/watch?v=2z8JmcrW-As
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Dips (Assisted)- LINK -
https://www.youtube.com/watch?v=y00_rMYk1Oc
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Dumbbell Pullover- LINK -
https://www.youtube.com/watch?v=Q8l6ykgnmPM
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Face Pulls- LINK -
https://www.youtube.com/watch?v=7bLivsAhDFY
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Glute Pull Through- LINK -
https://www.youtube.com/watch?v=DbSF7ipBh5Y
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Goblet Squats- LINK -
https://www.youtube.com/watch?v=gCESNsDsbqk
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Good Mornings- LINK -
https://youtu.be/y79_KCibOm8?t=88
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Hip Thrust- LINK -
https://www.youtube.com/watch?v=mPmlbj9Uf1s
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Lateral Raises- LINK -
https://www.youtube.com/watch?v=IXeRFh9nUwk
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Leg Curls- LINK -
https://www.youtube.com/watch?v=q1cKTmaeQWo
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Leg Extensions- LINK -
https://www.youtube.com/watch?v=1DlLe1r0i74
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Leg Press- LINK -
https://www.youtube.com/watch?v=CHPHn-OnTqE
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Lunges- LINK -
https://www.youtube.com/watch?v=2I5hFDo7gyM
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Rear Delt Flyes- LINK -
https://www.youtube.com/watch?v=kDhyOrL_1io
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Shrugs- LINK -
https://www.youtube.com/watch?v=JatJyKQhjX4
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Split Squats- LINK -
https://youtu.be/BfUtXxI8cLM?t=205
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Step Ups- LINK -
https://www.youtube.com/watch?v=vLgNjXucUs0
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Tricep Pushdowns- LINK -
https://www.youtube.com/watch?v=mRmIthbCSNI
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Upright Row- LINK -
https://www.youtube.com/watch?v=93BUvCE92As
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Weighted Hyperextensions- LINK -
https://www.youtube.com/watch?v=GpG21_BpEfs
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- CREATE YOUR OWN --
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- CREATE YOUR OWN --
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- CREATE YOUR OWN --
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- CREATE YOUR OWN --
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- CREATE YOUR OWN --
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