GZCLP

Lif Starting Weight Increase By
Bench 5RM 155 5

Squat 5RM 185 5
OHP 5RM 85 5
DL 5RM 225 5
Incline bench 135 5
Getting Started
Enter your starting weights above. You currect
5RM should be used.
Any time you'd like to add a new T2 or T3

exercise, simply type the name of the exercise
in the appropriate field. Add in the weight
and rep scheme. (For T2 you need to start
with 3x10, for T3 you need to start with
3x15+). Once the fields are entered, the sheet
will add them to future workouts, and format
the cells.
185
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 185 5x3+ 3 3 3 3 5
Bench 130 3x10 10 10 10

Chest Flys
Horizontal Row 85 3x15+ 20 20 20
Cable Lat raise
Face Pull
Day 2
OHP 85 5x3+ 3 3 3 3 3
Deadlif 185 3x10 10 10 10

Lat Pull Down
Inc DB Press 25 3x15+ 20 20 20
DB Curl variant
Tri Ext Variant
Day 3
Bench 155 5x3+ 3 3 3 3 3
Squat 150 3x10 10 10 10

Chest Flys
Cable Lat Raise
Face pulls
Tier 1 Lift Progression

Start with three reps for five sets, last set AMRAP (5x3++) adding 5 LBS
workout to workout. When base volume of 15 is missed (because the
lifer did not think they could do 1-2 more, not because of actual failure)
then the lifer would use that same weight they missed at and continue
progression by dropping to 2 reps per set, for 6 sets, last set AMRAP (6x2+
+). This would then start progression again, adding weight workout to
workout until they failure to achieve base volume of 12. Once failure with
6x2+ occurs then the reps would drop a third step to one rep per set for
10 sets, last set AMRAP. (10x1+) Continue to add weight workout to
workout with the ten singles. When failure to reach base volume of 10
occurs rest for 2-3 days and test for a 5RM.

Progress ten reps for three sets (3x10) adding weight workout to workout
until the failure to reach base volume of 30 reps. When failure to reach
base volume of 30 reps occurs drop to eight reps for three sets (3x8) and
continue to add weight, this too will eventually end with failure to reach
base volume of 24. Once 3x8 ceases to improve drop to six reps for three
sets (3x6). Once failure to reach base volume of 18 restart the process for
Progress ten reps for three sets (3x10) adding weight workout to workout
until the failure to reach base volume of 30 reps. When failure to reach
base volume of 30 reps occurs drop to eight reps for three sets (3x8) and
continue to add weight, this too will eventually end with failure to reach
base volume of 24. Once 3x8 ceases to improve drop to six reps for three
sets (3x6). Once failure to reach base volume of 18 restart the process for
two to three cycles more, each cycle resetting at 3x10, but at a slightly
heavier weight than previously used- no more than 20 LBS.

Progress by using the last set AMRAP. Once the weight can be lifed for 25
reps on that last set an in increase in weight should occur. Be modest in
this progression because T3 movements will have lower thresholds of
weight increases.
Day 1
Deadlif 225 5x3+ 3 3 3 3 5
OHP 70 3x10 10 10 10
Lat Pull Down
Inc DB Press 25 3x15+ 20 20 20
DB Curl variant
Tri Ext Variant
Day 2
Squat 190 5x3+ 3 3 3 3 3
Bench 135 3x10 10 10 10

Chest Flys
Cable Lat Raise
Face pulls
Day 3
OHP 90 5x3+ 3 3 3 3 3
Deadlif 190 3x10 10 10 10 1

Lat Pull Down
Inc DB Press 25 3x15+ 20 20 20
DB Curl variant
Tri Ext Variant
Day 1
Bench 160 5x3+ 3 3 3 3 5
Squat 155 3x10 10 10 10

Chest Flys
Cable Lat Raise
Face pulls
Day 2
Deadlif 230 5x3+ 3 3 3 3 5
OHP 75 3x10 10 10 10
Lat Pull Down
Inc DB Press 25 3x15+ 20 20 20
DB Curl variant
Tri Ext Variant
Day 3
Squat 195 5x3+
Bench 140 3x10 10 10 10

Chest Flys
Cable Lat Raise
Face pulls
Day 1
OHP 95 5x3+ 3 3 3 3 3
Deadlif 195 3x10

Lat pull down
Inc DB Press 25 3x15+
DB Curl variant
Tri Ext Variant
Day 2
Bench 165 5x3+ 3 3 3 3 3
Squat 160 3x10

Chest Flys
Horizontal Row 90 3x15+
Cable Lat Raise
Face pulls
Day 3
Deadlif 235 5x3+
OHP 80 3x10 10 10 10
lat pull down
DB Curl variant
Tri Ext Variant
Day 1
Squat 195 6x2+
Bench 145 3x10

Chest Flys
Cable Lat Raise
Face pulls
Day 2
OHP 100 5x3+
Deadlif 195 3x8

Lat pull down
DB Curl variant
Tri Ext Variant
Day 3
Bench 170 5x3+
Squat 160 3x8

Chest Flys
Cable Lat Raise
Face pulls
Day 1
Deadlif 235 6x2+
OHP 80 3x10
lat pull down
DB Curl variant
Tri Ext Variant
Day 2
Squat 195 10x1+
Bench 145 3x8

Chest Flys
Cable Lat Raise
Face pulls
Day 3
OHP 100 6x2+
Deadlif 195 3x6

Lat pull down
DB Curl variant
Tri Ext Variant
Day 1
Bench 170 6x2+
Squat 160 3x6

Chest Flys
Cable Lat Raise
Face pulls
Day 2
Deadlif 235 10x1+
OHP 80 3x8
lat pull down
DB Curl variant
Tri Ext Variant
Day 3
Squat 165 5x3+
Bench 145 3x6

Chest Flys
Cable Lat Raise
Face pulls
Day 1
OHP 100 10x1+
Deadlif 170 3x10

Lat pull down
DB Curl variant
Tri Ext Variant
Day 2
Bench 170 10x1+
Squat 140 3x10

Chest Flys
Cable Lat Raise
Face pulls
Day 3
Deadlif 200 5x3+
OHP 80 3x6
lat pull down
DB Curl variant
Tri Ext Variant
Day 1
Squat 165 6x2+
Bench 125 3x10

Chest Flys
Cable Lat Raise
Face pulls
Day 2
OHP 85 5x3+
Deadlif 170 3x8

Lat pull down
DB Curl variant
Tri Ext Variant
Day 3
Bench 145 5x3+
Squat 140 3x8

Chest Flys
Cable Lat Raise
Face pulls
Day 1
Deadlif 200 6x2+
OHP 70 3x10
lat pull down
DB Curl variant
Tri Ext Variant
Day 2
Squat 165 10x1+
Bench 125 3x8

Chest Flys
Cable Lat Raise
Face pulls
Day 3
OHP 85 6x2+
Deadlif 170 3x6

Lat pull down
DB Curl variant
Tri Ext Variant
Day 1
Bench 145 6x2+
Squat 140 3x6

Chest Flys
Cable Lat Raise
Face pulls
Day 2
Deadlif 200 10x1+
OHP 70 3x8
lat pull down
DB Curl variant
Tri Ext Variant
Day 3
Squat 140 5x3+
Bench 125 3x6

Chest Flys
Cable Lat Raise
Face pulls
Day 1
Bench 85 10x1+
Squat 150 3x10

Lat pull down
DB Curl variant
Tri Ext Variant
Day 2
Deadlif 145 10x1+
OHP 125 3x10

Chest Flys
Cable Lat Raise
Face pulls
Day 3
Squat 170 5x3+
Bench 70 3x6
lat pull down
DB Curl variant
Tri Ext Variant

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Lif Starting Weight Increase By

Bench 5RM 155 5

Any time you'd like to add a new T2 or T3

Bench 130 3x10 10 10 10

Deadlif 185 3x10 10 10 10

Squat 150 3x10 10 10 10

Tier 1 Lift Progression

Tier 2 Lift Progression

Tier 3 Lift Progression

Bench 135 3x10 10 10 10

Deadlif 190 3x10 10 10 10 1

Squat 155 3x10 10 10 10

Bench 140 3x10 10 10 10

Deadlif 195 3x10

Squat 160 3x10

Bench 145 3x10

Deadlif 195 3x8

Squat 160 3x8

Bench 145 3x8

Deadlif 195 3x6

Squat 160 3x6

Bench 145 3x6

Deadlif 170 3x10

Squat 140 3x10

Bench 125 3x10

Deadlif 170 3x8

Squat 140 3x8

Bench 125 3x8

Deadlif 170 3x6

Squat 140 3x6

Bench 125 3x6

Squat 150 3x10

OHP 125 3x10

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