InputVolume calculator: T1 is reps from Main and Secondary combined, T2 is reps from all T2 excersizes chosen, T3 is all T3 excersizes combined as well as any main/secondary warm-ups you manually enter. You can manually enter additional reps in the warm-up blocks, be sure to use total numbers only (24 not 3x8).A yellow background indicates USER input is required.A green background indicates a dropdown menu choice is required.WARNING:entering data into a cell with a white background is highly likely to break the sheet! (excludes the "custom" sections at the bottom of this page)Reference/CreditThe GZCL templates provided in this sheet are I suggest you don't program rest days between work days. Example would be Monday Bench, Tuesday DL, Friday SQ, Saturday OHP, instead of Monday Bench, Tuesday Rest, Wednesday SQ. This is because the Rest days will clutter the "Week" sheets for no real reason. Leavingunused training days at the bottom makes for a better flow.Main Lift OutlineSecondary MovementCreate T2 ExcersizeCreate T3 ExcersizePounds or KG?LBPROGRAMMING MAXINCREASE PROGRAMMING MAXbased off of examples given by GZCL on his blog.CURRENT OR ESTIMATED 1RMChoose Modifier:0.8Theydo not represent aprogram specificallyMondaySquatBenchtypeyourBENCH190150written by him. Read about the GZCL Method here:excersizesinhttp://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.htmlTuesdayBenchSquattheseblocksDEADLIFT0Buy his E-Book here:forusehttp://www.amazon.com/GZCL-Method-Cody-Lefever-ebook/dp/B00GLX42U4WednesdayDeadliftBenchthroughouttheSQUAT180145All credit for the "GZCL" templates belong tospreadsheetCody Lefever (GZCL). I highly suggest viewingThursdayBenchOHPOHP8065his blog (first link)and youtube channel (below).https://www.youtube.com/channel/UC-xRkY_xTVAy0kwjlX8s_XwFridaySquatDeadliftTOTAL370295All 5/3/1 examples are creditted to Jim Wendler. SaturdayBenchOHPVisit his website:http://www.jimwendler.com/He offers free coaching advice on T-nation here:SundayOHPDeadlifthttp://tnation.t-nation.com/free_online_forum/jim-wendler-531?pageNo=1&s=forumsNavTopProgression choice breakdownYou can buy his books at his website or here:Weekly ProgressionSecondary Progression or Set/Rep SchemeLight GZCL3x3 85%2x2 87.5%1x1 90%http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Ddigital-text&field-keywords=5%2F3%2F1Med GZCL5x2 90%Week 1Light GZCLCustom 1Heavy GZCL3x1 90%3x1 92.5%3x1+ 95%Estimated 1RM calculator:5/3/1 Week 11x5 65%1x5 75%1x5 85%http://www.exrx.net/Calculators/OneRepMax.htmlWeek 2Med GZCLCustom 25/3/1 Week 21x3 70%1x3 80%1x3 90%5/3/11x5 75%1x3 85%1x1+ 95%Week 3Heavy GZCLCustom 35/3/1 Heavy Week 11x5 75%1x5 80%1x5 85%5/3/1 Heavy Week 21x3 80%1x3 85%1x3 90%Week 45/3/1 Week 1Custom 15/3/1 Heavy1x5 85%1x3 90%1x1+ 95%Deload1x5 55%1x5 65%1x5 75%Week 55/3/1 Week 2Custom 2

Week 65/3/1 Week 3Custom 3NoneNone

CUSTOM SET/REP SCHEMES NAME IN DROPDOWN DO NOT RENAME!SET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10VOLUME TOTALEnter the total amount of repetitions performed for this set/rep scheme. Example: for 10x10 enter 100, for 5x3 enter 15.MAIN LIFTSCUSTOM 1REPS (x#)x3x3x3x3x315% (.#)0.80.80.80.80.8CUSTOM 2REPS (x#)x5x5x515% (.#)0.8250.8250.825CUSTOM 3REPS (x#)x5x3x3x3x1+15% (.#)0.8750.90.9250.950.975ASSISTANCECUSTOM 1REPS

CUSTOM 2REPS (x#)

CUSTOM 3REPS

Week 1WEEK 1

MondayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:29Squat125x3125x3125x3125x2125x2130x100000000T2 Vol:150Bench120x3120x3120x3120x3120x30000000000T3 Vol:80type10x10x10x10x10x10x10x10x10x10x10x10excersizes5x10x10x10x10x10x1000000throughoutN/A0000000000spreadsheetN/A0000000000NoneN/A0000000000blocks4x7x7x7x7x7000000in4x7x7x7x7x7000000the3x8x8x8x80000000useN/A0000000000yourN/A0000000000

TuesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:29Bench130x3130x3130x3130x2130x2135x100000000T2 Vol:163Squat115x3115x3115x3115x3115x30000000000T3 Vol:149type10x10x10x10x10x10x10x10x10x10x10x10T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

WednesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:29Deadlift0x30x30x30x20x20x100000000T2 Vol:113Bench120x3120x3120x3120x3120x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

ThursdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:29Bench130x3130x3130x3130x2130x2135x100000000T2 Vol:113OHP50x350x350x350x350x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

FridayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:29Squat125x3125x3125x3125x2125x2130x100000000T2 Vol:113Deadlift0x30x30x30x30x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SaturdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:29Bench130x3130x3130x3130x2130x2135x100000000T2 Vol:113OHP50x350x350x350x350x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SundayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:29OHP55x355x355x355x255x260x100000000T2 Vol:113Deadlift0x30x30x30x30x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

Week 2WEEK 2

MondayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:25Squat130x2130x2130x2130x2130x20000000000T2 Vol:74Bench125x5125x5125x500000000000000T3 Vol:72T2 Excersize 13x8x8x8x80000000T2 Excersize 75x10x10x10x10x10x1000000T2 Excersize 12N/A0000000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 23x8x8x8x80000000T3 Excersize 103x8x8x8x80000000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

TuesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:25Bench135x2135x2135x2135x2135x20000000000T2 Vol:113Squat120x5120x5120x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

WednesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:25Deadlift0x20x20x20x20x20000000000T2 Vol:113Bench125x5125x5125x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

ThursdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:25Bench135x2135x2135x2135x2135x20000000000T2 Vol:113OHP55x555x555x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

FridayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:25Squat130x2130x2130x2130x2130x20000000000T2 Vol:113Deadlift0x50x50x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SaturdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:25Bench135x2135x2135x2135x2135x20000000000T2 Vol:113OHP55x555x555x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SundayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:25OHP60x260x260x260x260x20000000000T2 Vol:113Deadlift0x50x50x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

Week 3WEEK 3

MondayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Squat130x1130x1130x1135x1135x1135x1140x1140x1140x1+00T2 Vol:74Bench130x5135x3140x3145x3145x1+0000000000T3 Vol:72T2 Excersize 13x8x8x8x80000000T2 Excersize 75x10x10x10x10x10x1000000T2 Excersize 12N/A0000000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 23x8x8x8x80000000T3 Excersize 103x8x8x8x80000000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

TuesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench135x1135x1135x1140x1140x1140x1145x1145x1145x1+00T2 Vol:91Squat125x5130x3135x3140x3140x1+0000000000T3 Vol:149T2 Excersize 15x10x7x7x7x7000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

WednesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Deadlift0x10x10x10x10x10x10x10x10x1+00T2 Vol:113Bench130x5135x3140x3145x3145x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

ThursdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench135x1135x1135x1140x1140x1140x1145x1145x1145x1+00T2 Vol:113OHP55x560x360x360x365x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

FridayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Squat130x1130x1130x1135x1135x1135x1140x1140x1140x1+00T2 Vol:113Deadlift0x50x30x30x30x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SaturdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench135x1135x1135x1140x1140x1140x1145x1145x1145x1+00T2 Vol:113OHP55x560x360x360x365x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SundayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24OHP60x160x160x160x160x160x160x160x160x1+00T2 Vol:113Deadlift0x50x30x30x30x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

Week 4WEEK 4

MondayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:30Squat95x5110x5125x500000000000000T2 Vol:74Bench120x3120x3120x3120x3120x30000000000T3 Vol:72T2 Excersize 13x8x8x8x80000000T2 Excersize 75x10x10x10x10x10x1000000T2 Excersize 12N/A0000000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 23x8x8x8x80000000T3 Excersize 103x8x8x8x80000000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

TuesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:30Bench100x5115x5130x500000000000000T2 Vol:35Squat115x3115x3115x3115x3115x30000000000T3 Vol:149T2 Excersize 15x100000000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x70000000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

WednesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:30Deadlift0x50x50x500000000000000T2 Vol:113Bench120x3120x3120x3120x3120x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

ThursdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:30Bench100x5115x5130x500000000000000T2 Vol:113OHP50x350x350x350x350x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

FridayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:30Squat95x5110x5125x500000000000000T2 Vol:113Deadlift0x30x30x30x30x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SaturdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:30Bench100x5115x5130x500000000000000T2 Vol:113OHP50x350x350x350x350x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SundayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:30OHP40x550x555x500000000000000T2 Vol:113Deadlift0x30x30x30x30x30000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

Week 5WEEK 5

MondayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Squat100x3115x3130x300000000000000T2 Vol:74Bench125x5125x5125x500000000000000T3 Vol:72T2 Excersize 13x8x8x8x80000000T2 Excersize 75x10x10x10x10x10x1000000T2 Excersize 12N/A0000000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 23x8x8x8x80000000T3 Excersize 103x8x8x8x80000000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

TuesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench105x3120x3135x300000000000000T2 Vol:88Squat120x5120x5120x500000000000000T3 Vol:149T2 Excersize 15x10x5x5x5x5x500000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

WednesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Deadlift0x30x30x300000000000000T2 Vol:113Bench125x5125x5125x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

ThursdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench105x3120x3135x300000000000000T2 Vol:113OHP55x555x555x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

FridayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Squat100x3115x3130x300000000000000T2 Vol:113Deadlift0x50x50x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SaturdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench105x3120x3135x300000000000000T2 Vol:113OHP55x555x555x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SundayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24OHP45x350x360x300000000000000T2 Vol:113Deadlift0x50x50x500000000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

Week 6WEEK 6

MondayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Squat110x5125x3140x1+00000000000000T2 Vol:74Bench130x5135x3140x3145x3145x1+0000000000T3 Vol:72T2 Excersize 13x8x8x8x80000000T2 Excersize 75x10x10x10x10x10x1000000T2 Excersize 12N/A0000000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 23x8x8x8x80000000T3 Excersize 103x8x8x8x80000000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

TuesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench115x5130x3145x1+00000000000000T2 Vol:63Squat125x5130x3135x3140x3140x1+0000000000T3 Vol:149T2 Excersize 15x100000000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

WednesdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Deadlift0x50x30x1+00000000000000T2 Vol:113Bench130x5135x3140x3145x3145x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

ThursdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench115x5130x3145x1+00000000000000T2 Vol:113OHP55x560x360x360x365x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

FridayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Squat110x5125x3140x1+00000000000000T2 Vol:113Deadlift0x50x30x30x30x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SaturdayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24Bench115x5130x3145x1+00000000000000T2 Vol:113OHP55x560x360x360x365x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

SundayAdditional Reps (+ Sets)Volume CountWarm UpSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Set 10T1 Vol:24OHP50x555x360x1+00000000000000T2 Vol:113Deadlift0x50x30x30x30x1+0000000000T3 Vol:149T2 Excersize 15x10x10x10x10x10x1000000T2 Excersize 77x5x5x5x5x5x5x5x5000T2 Excersize 124x7x7x7x7x7000000NoneN/A0000000000NoneN/A0000000000T3 Excersize 210x10x10x10x10x10x10x10x10x10x10x10T3 Excersize 105x5x5x5x5x5x500000T3 Excersize 143x8x8x8x80000000NoneN/A0000000000NoneN/A0000000000

RefMed GZCLx2x2x2x2x2Light GZCLx3x3x3x2x2x1Heavy GZCLx1x1x1x1x1x1x1x1x1+5/3/1 Heavy Week 3x5x3x1+5/3/1 Week 3x5x3x1+5/3/1 Week 1x5x5x55/3/1 Week 2x3x3x35/3/1 Heavy Week 2x3x3x35/3/1 Heavy Week 1x5x5x5Deloadx5x5x5NoneCustom 1x3x3x3x3x300000Custom 2x5x5x50000000Custom 3x5x3x3x3x1+00000Med GZCL0.90.90.90.90.9Light GZCL0.850.850.850.8750.8750.9Heavy GZCL0.90.90.992.5%92.5%92.5%0.950.950.955/3/1 Heavy Week 30.850.90.955/3/1 Week 30.750.850.955/3/1 Week 10.650.750.855/3/1 Week 20.70.80.95/3/1 Heavy Week 20.80.850.95/3/1 Heavy Week 10.750.80.85Deload0.550.650.75NoneCustom 10.80.80.80.80.80.00.00.00.00.0Custom 20.8250.8250.8250000000Custom 30.8750.90.9250.950.97500000Med GZCL10Light GZCL14Heavy GZCL95/3/1 Heavy Week 395/3/1 Week 395/3/1 Week 1155/3/1 Week 295/3/1 Heavy Week 295/3/1 Heavy Week 115Deload15None0Custom 115Custom 215Custom 315

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