gzcl free compendium of programs

7/25/2019 GZCL Free Compendium of Programs

1/83

Hey Everybody!

GZCL here AKA Cody Lefever. Email:

What you'll nd in the net fe tab" are "u#er "im#le "#read"heet(ead the in"tru$tion" and note" and hatever you do don't me""

*ut+ hat thi" mean" i" that anyone $an #o)e throu&h thi" and &

Give the #re loaded #ro&ram a "hot r"t. -t'll be ae"ome+ #romi"

f you ant to #lay around ith the "#read "heet and ma)e ad/u"t

WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LIN

CLGZ1ymail.$om

But...if you're an E$el Wi2ard then you'll #robably LA3 at thi" $

left all the"e $ell" UNLOCKED"o you $an loo) at the formula bar
mailto:[email protected]:[email protected]


2/83

that $ome #reloaded ith di%erent "et u#" u"in& my GZCL ethod a" in"#iratiround ith any of the $ell" that aren't li)e thi": YELLOW Unless you

re out ho to do thi" for them"elve". :,

e.,

ent" "ave a

S/FORMULAS. JUST UNDO IF YOU MESS IT UP.

u"e it'" "im#le.

(ead a revie of it here!

and "ee hat u"ed+ $han&e or im#orove a" de"ired+ and therefore hat you $
https://www.reddit.com/r/powerlifting/comments/41b1xl/17_january_2016/cz0xkgphttps://www.reddit.com/r/powerlifting/comments/41b1xl/17_january_2016/cz0xkgp


3/83

on. 're confdent with your Excel skills.

n u"e to build your on trainin& #ro&ram"!


4/83


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10/83

Here'" a video on the ba"i$ u"

Here'" a mor

T1 Movements Training (Training Ma

Max T1 Moveme

$%uat &1'(enh )ress **'

Deadli"t +,' 5lin& 5hot *e

O-) 1&'

Wee. One

/rom *0*0*,1 Enter as decimal

To *020*,1 (Ex" .#$ % #$&!

Tier 1 ovement 3

Da4 One 1

Da4 One 1Da4 One 1

Da4 T5o 1

Da4 T5o 1

Da4 T5o 1

Da4 Three 1

Da4 Three 1

Da4 Three 1

Da4 /our 1

Da4 /our 1

Da4 /our 1Da4 /ive 1

Da4 /ive 1

Da4 /ive 1

Da4 $ix 1

Da4 $ix 1

Da4 $ix 1

Da4 $even 1

Da4 $even 1

Da4 $even 1

Tier 2

Da4 One *

Da4 One *

Da4 T5o *

Da4 T5o *

Da4 Three *

Da4 Three *

Da4 /our *

Exe!tions6Exam!les66

)rogression Table(ercentage o Training Max!


11/83

Da4 /our *

Da4 /ive *

Da4 /ive *

Da4 $ix *

Da4 $ix *

Da4 $even *Da4 $even *

Wee.s 17*

Wee.s &7+

Wee.s '7

Wee. 872

Wee. 9

Training $hedule

Wee. 1

Da4 One

Tier Exerise Weight :e! $et

1 9 9

1

1

* 9 9

*

&&

&

Da4 T5o


1 9 9

1

1

* 9 9

*

&&

&

Da4 Three


1 9 9

1

1

Third Tier)rogression ;uidelines

n ;< "et" or) u# to heavie"t =0;=> re#". 3n$e rea

n ;< "et" or) u# to heavie"t =9;=0 re#". 3n$e rea

n ;< "et" or) u# to heavie"t ?;=9 re#". 3n$e rea$

n ;< "et" or) u# to heavie"t @;? re#". 3n$e rea$h

n ;< "et" or) u# to heavie"t =9 re#". 3n$e rea$he

T3 Example:)k *+ ,ay *+ T-a E/ Bar 0url" )arming u1+ set one is


12/83

* 9 9

*

&

&

&

Da4 /ourTier Exerise Weight :e! $et

1 9 9

1

1

* 9 9

*

&

&

&

Da4 /iveTier Exerise Weight :e! $et

1 9 9

1

1

* 9 9

*

&

&

&

Da4 $ixTier Exerise Weight :e! $et

1 9

1

1

* (e"t

*

&

&

&

Da4 $even


1 9

1

1

* (e"t

*

&


13/83

&

&


14/83

e of thi" *lan) 4em#late htt#":.youtube.$omat$hBv&62lEDeE9

$om#lete al) throu&hhtt#":.youtube.$omat$hBvG?FK8y##L$

is an estimated daily 2M.! T*


15/83

:

/eeling

$te!

Wee. * Wee. &

Da4 One Da4 One

Exerise Weight :e! $et Exerise Weight

9 9 9 9

9 9 9 9

Da4 T5o Da4 T5o


9 9 9 9

9 9 9 9

Da4 Three Da4 Three


9 9 9 9

hed that'" the r"t "et. erform four more "et" at "ame ei&ht.

hed that'" the r"t "et. erform three more "et" at "ame ei&ht.

ed that'" the r"t "et. erform to more "et" at "ame ei&ht.

d that'" the r"t "et. erform one more "et at "ame ei&ht.

that i" nal "et for that movement.

$ l3. x *$ could ha4e done $5 more re1s+ go u1 to $$ l3. on set two and get an


16/83

9 9 9 9

Da4 /our Da4 /ourExerise Weight :e! $et Exerise Weight

9 9 9 9

9 9 9 9

Da4 /ive Da4 /iveExerise Weight :e! $et Exerise Weight

9 9 9 9

9 9 9 9

Da4 $ix Da4 $ixExerise Weight :e! $et Exerise Weight

9 9

(e"t (e"t

Da4 $even Da4 $even


9 9

(e"t (e"t


17/83


18/83

List movements here that are not T1 movements? or ba

Exam1le" 0lose 9ri1 Bench ress : ;ling ;hot Bench can 3e e

;ood T* O!tions6

Wee. /our

*0*&0*,1

*0*90*,1

ovement 3

Deadli"t 7 (a.6Any #ull u# or ro ty#e+ andor more deadl

U!!er )resssing66lat n$line ben$h varietie" ith bar+ du

$%uatting6ore "7uat" varietie" in$ludin& other bar #o"ition


19/83

;eneral ;uidane

-J,

e! Out :ule(e&ardin& a (e# for 4 "et" and 4=40 A

:un Do5n>

)er"orm all

"or 1 5ee.

Wee. +

Da4 One

:e! $et Exerise Weight :e! $et

9 9

9 9

Da4 T5o


9 9

9 9

Da4 Three


9 9

ean" LAST SETi" a re# out al"o )non a" an

5te# =: Leave 0; re#" left in your tan) on all 4=

5te# 0: Folume deload by decreasing all T- mo4

5te# 0: Eat 0>9;>99 $al" more net to day" an

ther *$ re1s with a 26- let in the tank add $ l3. or set three


20/83

9 9

Da4 /our:e! $et Exerise Weight :e! $et

9 9

9 9

Da4 /ive:e! $et Exerise Weight :e! $et

9 9

9 9

Da4 $ix:e! $et Exerise Weight :e! $et

9

(e"t

Da4 $even


9

(e"t


21/83


22/83

sed u!on T1 movements#

stimated more accurately 3ased o< normal 3ench a3ility whereas =ncline Bench

Wee. /ive Wee. $ix

&010*,1 &020*,1

&080*,1 &01+0*,1

ovement 3 ovement 3

ift" in$ludin& de$it"+ blo$)"+ "ti% le&"+ et$.

bbell"+ andor varyin& &ri#". 3H varietie" in$ludin& military+ #u"h #re""+ "eated

" and #au"e". n$ludin& front "7uat"+ bo "7uat"+ "#lit "7uat" lun&e"+ &ood mor


23/83

A" a" ell. 8on't &o to a$tual failure. Alay" leave =;0 re#" in your tan). 8on't

Wee. ' Wee.

Da4 One Da4 One


9 9 9 9

9 9 9 9

Da4 T5o Da4 T5o


9 9 9 9

9 9 9 9

Da4 Three Da4 Three


9 9 9 9

(A+ or+ A" any (e#" A" o""ible.

and 40 A(A "et" for the remainin& #ortion of the ee). (e"ume =;0 re#" left i

ments 3y one set"or the rest o" that 5ee.# :e"ume 4 volume a" ritten th

try to &et 9;@9 more minute" of "lee# ea$h ni&ht that ee).

nd get 78 l3. x * re1s that is the frst set 1erorm more sets with 78 l3. doing


24/83

9 9 9 9


9 9 9 9

9 9 9 9


9 9 9 9

9 9 9 9


9 9

(e"t

Da4 $even Da4 $even


9 9

(e"t


25/83


26/83

annot.

Wee. $even

&01'0*,1

&0*10*,1

ovement 3

+ et$.

nin&"+ and le& #re""in&I


27/83

:est ;uide T

T1(e"t ;> min

e an idiot. T*(e"t 0; min

T&6re"t @9;9 "

T& sets do not have

Wee. 8

Da4 One


9 9

9 9

Da4 T5o


9 9

9 9

Da4 Three


9 9

tan) folloin& ee).

folloin& ee).

max re1s or each ollowing set.


28/83

9 9

Da4 /our:e! $et Exerise Weight :e! $et

9 9

9 9

Da4 /ive:e! $et Exerise Weight :e! $et

9 9

9 9

Da4 $ix:e! $et Exerise Weight :e! $et

9

(e"t

Da4 $even


9

(e"t


29/83


30/83

Wee. Eight Wee. Nine

&0**0*,1 &0*90*,1

&0*20*,1 +0+0*,1

ovement 3 ovement 3


31/83

e rest guide is im1ortant to ollow airly closely due to e1 >ut ule.

te" beteen "et". Clo"er to > minute" on ee)" ;.

te" beteen "et". Clo"er to minute" on ee)" ;.

$ond" beteen "et". Clo"er to 9 "e$ond" on ee)" ;

to all be same re!s !er set# )e"orm eah "ollo5ing @:e! Out :ule@ desri

Wee. 2 Wee. 9

Da4 One Da4 One


9 9 9 9

9 9 9 9

Da4 T5o Da4 T5o


9 9 9 9

9 9 9 9

Da4 Three Da4 Three


9 9 9 9


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9 9 9 9


9 9 9 9

9 9 9 9


9 9 9 9

9 9 9 9


9 9

(e"t (e"t

Da4 $even Da4 $even


9 9

(e"t (e"t


33/83


34/83


35/83

ed above#

:e! $et

:e! $et

:e! $et


36/83

:e! $et

:e! $et

:e! $et

:e! $et


37/83


38/83


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46/83

Wee.s 17*

Wee.s &7+

Wee.s '7

Wee. 872

Wee. 9

Training $hedule

Wee. 1 Wee. * Wee. &

Da4 One Da4 One Da4 One

Tier Exerise Weight :e! $et Exerise Weight :e! $et Exerise

1 57uat 0> < J 57uat 0>9 F Gri# Cable (o

& E2 *ar Curl B a > E2 *ar Curl B a > E2 *ar Curl

& Le& Curl B a > Le& Curl B a > Le& Curl

Da4 T5o Da4 T5o Da4 T5o


1 *en$h =@9 < J *en$h =9 0 ? au"e 57uat

& 5eated 8* 3H B a > 5eated 8* 3H B a > 5eated 8* 3H

& 5ide Lateral" B a > 5ide Lateral" B a > 5ide Lateral"

& e$ 8e$) B a > e$ 8e$) B a > e$ 8e$)

Da4 Three Da4 Three Da4 Three


1 8e$it 8eadlift 009 < J 8e$it 8eadlift 0> ? < Le&" M# *en$h

& ull M# B a > ull M# B a > ull M#

& Hy#er Eten"ion B a > Hy#er Eten"ion B a > Hy#er Eten"ion

& (ear 8elt 6lye B a > (ear 8elt 6lye B a > (ear 8elt 6lye

Da4 /our Da4 /our Da4 /our


1 5lin& 5hot *en$h =9 < J 5lin& 5hot *en$h =?9 8i#" B a > 8i#"

& Cable 3H 4ri Et B a > Cable 3H 4ri Et B a > Cable 3H 4ri Et

Da4 /ive Da4 /ive Da4 /ive


1 6ront 57uat =9 ? < Clo"e Gri# *en$h

& 5ti% Le& 8eadlift B a > 5ti% Le& 8eadlift B a > 5ti% Le& 8eadlift

& *a$) 5te# Lun&e B a > *a$) 5te# Lun&e B a > *a$) 5te# Lun&e

& Lat ull 8on B a > Lat ull 8on B a > Lat ull 8on

d Tier)rogression ;uidelines

n ;< "et" or) u# to heavie"t =0;=> re#". 3n$e rea$hed that'" the r"t "et. erform four more "et" at "ame ei&ht.

n ;< "et" or) u# to heavie"t =9;=0 re#". 3n$e rea$hed that'" the r"t "et. erform three more "et" at "ame ei&ht.

n ;< "et" or) u# to heavie"t ?;=9 re#". 3n$e rea$hed that'" the r"t "et. erform to more "et" at "ame ei&ht.

n ;< "et" or) u# to heavie"t @;? re#". 3n$e rea$hed that'" the r"t "et. erform one more "et at "ame ei&ht.

n ;< "et" or) u# to heavie"t =9 re#". 3n$e rea$hed that i" nal "et for that movement.

xample:)k *+ ,ay *+ T-a E/ Bar 0url" )arming u1+ set one is $ l3. x *$ could ha4e done $5 more re1s+ go u1 to $$ l3. on set two an


47/83

ning $hedule

Wee. 1 Wee. * Wee. &

Da4 One Da4 One Da4 One

Exerise Weight :e! $et Exerise Weight :e! $et Exerise Weight :e!

57uat ?> < J 57uat E2 *ar Curl B a

Le& Curl B a > Le& Curl B a > Le& Curl B a

Da4 T5o Da4 T5o Da4 T5o


*en$h 0> < J *en$h 0> 5ide Lateral" B a > 5ide Lateral" B a

e$ 8e$) B a > e$ 8e$) B a > e$ 8e$) B a

Da4 Three Da4 Three Da4 Three


8e$it 8eadlift Hy#er Eten"ion B a > Hy#er Eten"ion B a

(ear 8elt 6lye B a > (ear 8elt 6lye B a > (ear 8elt 6lye B a

Da4 /our Da4 /our Da4 /ourExerise Weight :e! $et Exerise Weight :e! $et Exerise Weight :e!

5lin& 5hot *en$h 0> < J 5lin& 5hot *en$h =9 0

au"ed 8eadlift 09 J au"ed 8eadlift >9 0 ? au"ed 8eadlift > =

Wide Gri# n$line B a > Wide Gri# n$line B a > Wide Gri# n$line B a8i#" B a > 8i#" B a > 8i#" B a

Cable 3H 4ri Et B a > Cable 3H 4ri Et B a > Cable 3H 4ri Et B a

Da4 /ive Da4 /ive Da4 /ive


55* 57uat 09 < J 55* 57uat


48/83

;U=DE

Wee. OneMovement Weight :e!s

= 8e$it 8eadlift 6ind (

= 8e$it 8eadlift -;09N from above,

Wee. T5o

Movement Weight :e!s

0 8e$it 8eadlift 6ind 0(

0 8e$it 8eadlift -;0>N from above, 0

Wee. Three


8e$it 8eadlift 6ind =( 8e$it 8eadlift -;9N from above, =

Wee. /our


8eadlift =>N O Wee);='" ( Wei&ht

8eadlift -;09N from above, >

Wee. /ive


8eadlift =9N O Wee);='" ( Wei&ht 0

8eadlift -;=>N from above, Wee. $ix


8eadlift 5ame a" Wee);='" ( =

8eadlift -;.>N from above, =

Wee. $even


8eadlift 6ind (

= *lo$) ull -J>N from above, a

Wee. EightMovement Weight :e!s

8eadlift 6ind 0(

0 *lo$) ull -J.>N from above, a

Wee. Nine


8eadlift 6ind =( -=9;09 lb. left in the ta

*lo$) ull -J=9N from above, a


49/83

Wee. Ten ATE$T WEEK :E$T ' D


50/83

CJ T1 0 8e$it 8eadlift 8'

Wee. Three

$ets Movement Weight

T1 8e$it 8eadlift 1,,J T1 8e$it 8eadlift 8,

Wee. /our


>J T1 8eadlift &+'

< T1 8eadlift *8'

Wee. /ive


>J T1 8eadlift &'

> T1 8eadlift &1,Wee. $ix


J T1 8eadlift +,'

=J T1 8eadlift &8'

Wee. $even


T1 8eadlift 1,,

< T1 = *lo$) ull 1,'

Wee. Eight$ets Movement Weight

T1 8eadlift 1,,

< T1 0 *lo$) ull 11,

Wee. Nine


), T1 8eadlift 1,,

0 T1 *lo$) ull 11,


51/83

DL TE$TB Wee. Ten ATE$T WEEK :E$T ' D


52/83

:e this as a stand alone

W

Notes:e!s $ets 3nly enter data into the eld" that loo) li

( =

>J When &oin& for + 0+ = (e# ae" -We

:e!s $ets

0( = Wee.s 1&

0 >J T& Lat ull 8on > "et" a

T& 8umbbell (o > "et" a

:e!s $ets T& 8umbbell Hammer Curl > "et" a

=( == J Wee.s +

T& Lat ull 8on < "et" a

T& 8umbbell (o < "et" a

:e!s $ets T& 8umbbell Hammer Curl < "et" a

>J

> < Wee.s 82

T& Lat ull 8on "et" a

:e!s $ets T& 8umbbell (o "et" a

0 >J T& 8umbbell Hammer Curl "et" a

> Wee. 9

:e!s $ets T& Lat ull 8on = "et" a

= J T& 8umbbell (o = "et" a

= =J T& 8umbbell Hammer Curl = "et" a

:e!s $ets Wee.s 1&

( = T* 5ti% Le& 8eadlift < "et" a

a < T& Le& Curl < "et" a

:e!s $ets Wee.s +

0( = T* 5ti% Le& 8eadlift "et" a

a < T& Le& Curl "et" a

:e!s $ets Wee.s 82

=( = T* 5ti% Le& 8eadlift 0 "et" a

a 0 T& Le& Curl 0 "et" a

-J, 8e"i&nation mean" the LAST SETof


53/83

UM (E/O:E DL TE$TB

:e!s $ets Wee. 9

l =( Pone+ re"t u#.


54/83

eadli"t !rogram in an4 o" 4our other !rogram

r.s 5ell 5ith U-/ 9 W.#

)e thi": 1,, -*old *lue on Qello *a$)&round.,

)" =; ;, leave =9;09 lb. left in your tan).

T1

T*

e#" Wor) u# to a ei&ht you $an &et =0;=> re#" ith on the r"t "et T&

e#" Wor) u# to a ei&ht you $an &et =0;=> re#" ith on the r"t "et


e#" Wor) u# to a ei&ht you $an &et =9;=0 re#" ith on the r"t "et



e#" Wor) u# to a ei&ht you $an &et ?;=9 re#" ith on the r"t "et



e#" Wor) u# to heavie"t =9 re#" in ;< "et".



e#" Wor) u# to a ei&ht you $an &et =>;09 re#" ith on the r"t "et




e#" Wor) u# toa ei&ht you $an &et @;=9 re#" ith on the r"t "et


that movement i" a re#;out. Go for ma re#". Alay" leave =;0 in your tan).

,

arate loer or u##er day,


55/83


56/83

;eneral ;uidane

-J,e! Out :ule(e&ardin& a (e# for 4 "et" and 4=40 A(A" a"

Alay" leave =;0 re#" in your tan). 8on't be an idiot.

:est ;uide

(e"t ;> minute" beteen "et". Clo"er to > minute" on ee)" ;.

(e"t 0; minute" beteen "et". Clo"er to minute" on ee)" ;.

6re"t @9;9 "e$ond" beteen "et". Clo"er to 9 "e$ond" on ee)" ;

re#" ith a 0; left in th

and &et @9 lb. =< re#" that i" the r"t "et #erform < more "et" ith @

ean" LAST SETi" a re# out al"o )non a" an A(A+ o


57/83


58/83

ell. 8on't &o to a$tual failure.

e $5 more re1s+

tan) add > lb. for "et three

lb. doin& ma re#" for ea$h folloin& "et.

+ A" any (e#" A" o""ible.


59/83


60/83

Cells wi! "l#e e$ %& 'ell%w "()*+,%#&- (,e -,% -%w& liss.

T T0 T1(

D(' O&e 2e&)! Incline BTNP

D(' Tw% Squat SLDL Pull Ups

D(' T!,ee OHP CGBP Incline

D(' F%#, Deadlift Front Squat Ro

OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP:

G%(l Wei+!s E&e, 0/3/4RM5s 6%, T/T0/T1

T M%7e8e& KG T0 M%7e8e& KG

Benc! 943 Incline 003

Squat 03 SLDL ;3

OHP 93 CGBP 093

Deadlift #( %, 2e&)! (s ( T % s(, %66 '%#, D(' O&e.

STEP TWO:Pi)* L2S %, KG i& !e 'ell%w )ell "el%w.

STEP T?REE:Fill i& '%#, +%(l wei+!s. Use !ese +#i-eli&es:


61/83

3 "*+#$ # (

< &,+#$ ( ()

= "#$ 0 %

; &'$ # %

$ ( %)

4 -''$ % #) Rest Rest Rest

0 Rest Rest Rest

Wee* T1 Res Ses

Follo .a/ #

0 T!e .a/ #

1 Pro1ression .a/ #

9 Guideline .a/ (

3 Colu2n 34O5 .a/ (

< .a/ (= .a/ %

; .a/ %

.a/ %

4 .a/ ,

Rest Rest Rest

0 Rest Rest Rest

ADDITIONAL NOTES

So if 6ou7re findin1 t!e pro1ression too a11ressi8e

it can 9e easil6 tailored 9ac:+ If it7s too li1!t t!en c!an1e

t!e intensit6 percenta1e for T-;T, respecti8el6+

T!is s!eet co2es CL .et!od as a consideration for its structure+

?ou can ad@ust ee: to ee: ei1!ts in t!is ta9le as ell as reps+

T!is 2eans 6ou can 9uild 6our on pro1ra2A t!at is if 6ou :no /cel or are 9ri1!t e

Trac: 6our total repsfor eac! 2o8e2ent+ 3Rep Trac:er to t!e ri1!t+5


62/83


63/83

T1" T& ' T( )ove*ents are fi+ed ntil

T!eT

,%#+!

Wee*/

Side Lateral !o learn ho" to edit the for*las%

> Bar Curl

> Bar Pull O8er Train no 2ore t!an (Eda6s in a ro+

Rear Delt Fl6es

ehind the Neck Press

We

e*0

T1( M%7e8e& KG T1" M%7e8e& KG

BTNP 2(, Side Lateral Bar Curl 4

Incline 3 > Bar Pull O8er 4

Ro 43 Rear Delt Fl6es 33

Wee*1Lun1es ;3 Ha22er Curl 13

Pec Fl6e 3

T li6 ,%+,essi%& s)!e-#le.

T!is ta9le s!os 6ou !o t!e ei1!ts reps and sets

ad@ust ee: to ee:+

T!eS!%#l-e,

Wee*9

T!e T- pro1resses in a ee:l6 undulation it!

drops;increases in reps per set accordin1l6+

Tr6 to run it li:e t!is t!e first ti2e+ If 6ou don7t li:e it

plu1 in 6our on percenta1es+

Re2e29er t!ese are percenta1es 9ased off of t!e

Wee*3

T0 li6 ,%+,essi%& s)!e-#le.

Li:e t!e T- ta9le a9o8e t!is s!os 6ou !o t!e ei1!ts

reps and sets ad@ust o8er t!e course of t!e pro1ra2+


64/83

per set+ 4 set is dropped e8er6 t!ree ee:s+ Since t!ese

Wee

to !it t!ese ei1!ts reps and sets+ 4ll t!e 2ore reason

to enter in rep 2a/es 3R.5 t!at 6ou can !it dail6+

T!e

C,es

Wee*=

T1 li6 ,%+,essi%& s)!e-#le.

T!e T% ta9le !as no intensit6 9ecause t!ese are 9ased off

of ei1!ts t!at can 9e lifted for -'EorE2ore reps per set+

Wee*;

T!ese are perfor2ed for 2a/ reps on eac! set+

4la6s 9e sure to lea8e -E, reps left in t!e tan:+

T!e nu29er of sets decreases e8er6 t!ree ee:s to !elp

2a:e less of a reco8er6 de9t !ile t!e intensit6 creeps up

Wee*:in t!e T-+

T!ePe(*

Wee*/4

Wee

*// ou1! to fi1ure t!is out+ 5

Wee*

are 9ased off of rep *a+es a#oveit on7t 9e a pro9le2

T!e rep outs are t!e ee: after T rep outs until t!eend !ere t!e67re used to 9u2p up t!e effortof t!e lifter

!ile :eepin1 vol*eloer 9ecause of taperin1+

Don7t 1o to a9solute failure 9ut 1et close%


65/83

Tes


66/83

nter t!e date t!at starts t!e ee: t!e pro1ra2 ill start on+ Folloin1 dates ill auto adu

D(' T,(i&i&+ @@ Me(&s LAST SET %6 !( 8%7e8e& i

S)!e-#le D(e S)!e-#le T M%7e8e& KG Res Ses

M%&-(' BFe" Rest

T#es-(' ,EFe9 T,(i& 2e&)! %(# # %

We-&es-(' %EFe9 Rest

T!#,s-(' (EFe9 T,(i& S>#( ,#' # %

F,i-(' #EFe9 Rest

S(#,-(' 0EFe9 T,(i& O?P (,' # %

S#&-(' *EFe9 T,(i& De(-li6 # %

M%&-(' "EFe9 Rest

T#es-(' &EFe9 T,(i& 2e&)! %0# % ()

We-&es-(' -'EFe9 Rest

T!#,s-(' --EFe9 T,(i& S>#( ,0# % ()

F,i-(' -,EFe9 Rest

S(#,-(' -%EFe9 T,(i& O?P ((# % ()

S#&-(' -(EFe9 T,(i& De(-li6 -#' % ()

M%&-(' -#EFe9 Rest

T#es-(' -0EFe9 T,(i& 2e&)! %## ( %

We-&es-(' -*EFe9 Rest

T!#,s-(' -"EFe9 T,(i& S>#( ,0' ( %

F,i-(' -&EFe9 Rest

S(#,-(' ,'EFe9 T,(i& O?P (%# ( %

S#&-(' ,-EFe9 T,(i& De(-li6 -(# ( %

M%&-(' ,,EFe9 Rest

T#es-(' ,%EFe9 T,(i& 2e&)! %*# , #

We-&es-(' ,(EFe9 Rest

T!#,s-(' ,#EFe9 T,(i& S>#( ,*# , #

F,i-(' ,0EFe9 Rest

S(#,-(' ,*EFe9 T,(i& O?P (0' , #

S#&-(' ,"EFe9 T,(i& De(-li6 -## , #

M%&-(' ,&EFe9 Rest

T#es-(' -E.ar T,(i& 2e&)! %0# ( %)

We-&es-(' ,E.ar Rest

T!#,s-(' %E.ar T,(i& S>#( ,0# ( %)F,i-(' (E.ar Rest

S(#,-(' #E.ar T,(i& O?P ((# ( %)

S#&-(' 0E.ar T,(i& De(-li6 -#' ( %)

M%&-(' *E.ar Rest

T#es-(' "E.ar T,(i& 2e&)! %"# , (

We-&es-(' &E.ar Rest


67/83

T!#,s-(' -'E.ar T,(i& S>#( ,"' , (

F,i-(' --E.ar Rest

S(#,-(' -,E.ar T,(i& O?P (*' , (

S#&-(' -%E.ar T,(i& De(-li6 -## , (

M%&-(' -(E.ar Rest

T#es-(' -#E.ar T,(i& 2e&)! %*# % %We-&es-(' -0E.ar Rest

T!#,s-(' -*E.ar T,(i& S>#( ,*# % %

F,i-(' -"E.ar Rest

S(#,-(' -&E.ar T,(i& O?P (0' % %

S#&-(' ,'E.ar T,(i& De(-li6 -## % %

M%&-(' ,-E.ar Rest

T#es-(' ,,E.ar T,(i& 2e&)! % - &)

We-&es-(' ,%E.ar Rest

T!#,s-(' ,(E.ar T,(i& S>#( ,&' - &)

F,i-(' ,#E.ar RestS(#,-(' ,0E.ar T,(i& O?P ("# - &)

S#&-(' ,*E.ar T,(i& De(-li6 -0' - &)

M%&-(' ,"E.ar Rest

T#es-(' ,&E.ar T,(i& 2e&)! %"# , %)

We-&es-(' %'E.ar Rest

T!#,s-(' %-E.ar T,(i& S>#( ,"' , %)

F,i-(' -E4pr Rest

S(#,-(' ,E4pr T,(i& O?P (*' , %)

S#&-(' %E4pr T,(i& De(-li6 -## , %)

M%&-(' (E4pr RestT#es-(' #E4pr T,(i& 2e&)! ('# .a/ -

We-&es-(' 0E4pr Rest

T!#,s-(' *E4pr T,(i& S>#( , .a/ -

F,i-(' "E4pr Rest

S(#,-(' &E4pr T,(i& O?P ( .a/ -

S#&-(' -'E4pr T,(i& De(-li6 -0# .a/ -

M%&-(' --E4pr Rest

T#es-(' -,E4pr T,(i& 2e&)! %0# , ()

We-&es-(' -%E4pr Rest

T!#,s-(' -(E4pr T,(i& S>#( ,0# , ()F,i-(' -#E4pr Rest

S(#,-(' -0E4pr T,(i& O?P ((# , ()

S#&-(' -*E4pr T,(i& De(-li6 -#' , ()

M%&-(' -"E4pr Rest

T#es-(' -&E4pr T,(i&

We-&es-(' ,'E4pr Rest

T!#,s-(' ,-E4pr T,(i&


68/83

F,i-(' ,,E4pr Rest

S(#,-(' ,%E4pr T,(i&

S#&-(' ,(E4pr T,(i&


69/83

t+

( ,eB%# (*( (& AMRAP As M(' Res As P%ssi"le. Alw('s Le(7e B0 ,es i& '%#,

T0 M%7e8e& KG Res Ses T1( M%7e8e& KG Res Ses

I&)li&e -"' 0 # 2TNP Bar .a/ #

SLDL -#' 0 # P#ll Us B .a/ #

CG2P - 0 # I&)li&e .a/ #

F,%& S>#( -"' 0 # R%w -'# .a/ #

I&)li&e -&' # # 2TNP Bar .a/ #

SLDL -## # # P#ll Us B .a/ #

CG2P ,-' # # I&)li&e .a/ #

F,%& S>#( -&' # # R%w -'# .a/ #

I&)li&e ,'# ( #) 2TNP Bar .a/ #

SLDL -0# ( #) P#ll Us B .a/ #

CG2P ,,' ( #) I&)li&e .a/ #

F,%& S>#( ,'# ( #) R%w -'# .a/ #

I&)li&e -"# 0 ( 2TNP Bar .a/ (

SLDL -## 0 ( P#ll Us B .a/ (

CG2P ,'' 0 ( I&)li&e .a/ (

F,%& S>#( -"# 0 ( R%w -'# .a/ (

I&)li&e - # ( 2TNP Bar .a/ (

SLDL -0' # ( P#ll Us B .a/ (

CG2P ,-# # ( I&)li&e .a/ (

F,%& S>#( - # ( R%w -'# .a/ (

I&)li&e ,-' ( () 2TNP Bar .a/ (


70/83

SLDL -*' ( () P#ll Us B .a/ (

CG2P ,,# ( () I&)li&e .a/ (

F,%& S>#( ,-' ( () R%w -'# .a/ (

I&)li&e -&' 0 % 2TNP Bar .a/ %

SLDL -## 0 % P#ll Us B .a/ %

CG2P ,-' 0 % I&)li&e .a/ %

F,%& S>#( -&' 0 % R%w -'# .a/ %

I&)li&e ,'# # % 2TNP Bar .a/ %

SLDL -0# # % P#ll Us B .a/ %

CG2P ,,' # % I&)li&e .a/ %

F,%& S>#( ,'# # % R%w -'# .a/ %

I&)li&e ,-# ( %) 2TNP Bar .a/ %

SLDL -*# ( %) P#ll Us B .a/ %

CG2P ,%# ( %) I&)li&e .a/ %

F,%& S>#( ,-# ( %) R%w -'# .a/ %

I&)li&e ,,# % #) 2TNP Bar .a/ ,

SLDL -"# % #) P#ll Us B .a/ ,

CG2P ,(# % #) I&)li&e .a/ ,

F,%& S>#( ,,# % #) R%w -'# .a/ ,

I&)li&e Rest 2TNP Rest

SLDL Rest P#ll Us Rest

CG2P Rest I&)li&e Rest

F,%& S>#( Rest R%w Rest

TEST SQUAT 1RM

Rest

TEST BENCH 1RM


71/83

Rest

TEST DEADLIFT 1RM

TEST OHP 1RM


72/83

(&* %& !%se (&- M($ Re ses 6%, T1.

T1" M%7e8e& KG Res Ses

Si-e L(e,(l 0# .a/ # T!ese trainin1 sessions can 9e 2o8ed up or don

96 clic:in1 and dra11in1 fro2 T- 2o8e2ent colu2

E 2(, C#,l -' .a/ # to t!e last set of T%9 345

-o.ll have to fi+ #oarders if !o "ant it looking se+

E 2(, P#ll O7e, -' .a/ #

Re(, Del Fl'es ## .a/ # Once t!at entire trainin1 session is !i1!li1!ted 1ra9

t!e ed1e of it 36ou s!ould see a !and5

Si-e L(e,(l 0# .a/ # and 2o8e t!e ro up or don to 2atc!

!at da6 6ou ant to !a8e t!at trainin1 session on+

E 2(, C#,l -' .a/ #

E 2(, P#ll O7e, -' .a/ #

Re(, Del Fl'es ## .a/ # 4ll data entered on t!e

T!is a6 6ou can add !

Si-e L(e,(l 0# .a/ # plus !o 2an6 are ac!ie8ed on a r

E 2(, C#,l -' .a/ # Hide colu2ns 34G5 to 345 to 9rin1 t!e rep trac:er

closer to t!e pro1ra2 ta9le+

E 2(, P#ll O7e, -' .a/ #

Re(, Del Fl'es ## .a/ #

Si-e L(e,(l 0# .a/ (

E 2(, C#,l -' .a/ (

E 2(, P#ll O7e, -' .a/ (

Re(, Del Fl'es ## .a/ (

Si-e L(e,(l 0# .a/ (

E 2(, C#,l -' .a/ (

E 2(, P#ll O7e, -' .a/ (


Si-e L(e,(l 0# .a/ (


73/83

E 2(, C#,l -' .a/ (

E 2(, P#ll O7e, -' .a/ (


Si-e L(e,(l 0# .a/ %

E 2(, C#,l -' .a/ %

E 2(, P#ll O7e, -' .a/ %

Re(, Del Fl'es ## .a/ %

Si-e L(e,(l 0# .a/ %

E 2(, C#,l -' .a/ %

E 2(, P#ll O7e, -' .a/ %


Si-e L(e,(l 0# .a/ %

E 2(, C#,l -' .a/ %

E 2(, P#ll O7e, -' .a/ %


Si-e L(e,(l 0# .a/ ,

E 2(, C#,l -' .a/ ,

E 2(, P#ll O7e, -' .a/ ,

Re(, Del Fl'es ## .a/ ,

Si-e L(e,(l Rest

E 2(, C#,l Rest

E 2(, P#ll O7e, Rest

Re(, Del Fl'es Rest


74/83


75/83

Re T,()*e,

T T0 T1 T1 P,%+,essi%&

eep t!e ei1!t

T!is ill !elp 6o

n 3P5

T!e ei1!ts in t

!%

Wee*B1 Ge&e,(l

4fter t!ree ee:

Wee*B< Ge&e,(l

4fter t!ree ee:

Rep Trac:er is 2anual

t reps are pro1ra22ed

p out for t!at or:out+ Wee*B Ge&e,(l

4fter t!ree ee:

If repeatin1 T!e

/a2ple Instea


76/83

nter Squat -R.


77/83

nter Benc! -R.

nter Deadlift -R.

nter OHP -R2


78/83

#i-eli&es

isted in t!e 1reen


79/83


80/83


81/83

delines

6 t!e folloin1

6 t!e folloin1

olloin1


82/83


83/83

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