v4 - 5b5 GZCLP 3-4 Day 12-Week

Also available on the Boostcamp app
GZCLP 3 or 4-Day (12 Week) v4.5b5 by /u/Blacknoir
READ THESE FIRST!!!

https://saynotobroscience.com/gzclp-infographic/
https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html
https://www.reddit.com/r/gzcl/wiki/gzclp
These 3 links contain the answers to frequently asked questions about rep schemes, "failure", and
selecting the correct T2 and T3 exercises.
How the Program Works
Tier 1 Lift Progression
Start with three reps for five sets (or 3 sets of 5 reps using the modified rep scheme), with your last set AMRAP
(5x3+ or 3x5+), adding weight workout to workout.
When base volume of 15 is missed (because you did not think you could do 1-2 more, not because of actual
failure), then you will drop to 6 sets of 2 (or 4 sets of 3 reps), last set AMRAP (6x2+ or 4x3+) at the SAME
WEIGHT.
This would start progression again, adding weight workout to workout until failure to achieve base volume of
12. Once failure with 6x2+ (4x3+) occurs then the reps would drop a third step to one rep per set for 10 sets
(or 5 sets of 2 reps), last set AMRAP (10x1+ or 5x2+). Continue to add weight workout to workout.
When failure to reach base volume of 10 occurs, your next cell will say "Retest". During that week, you're
trying to find your new 5RM. Start with the bar, do 5 reps (or maybe a few more if you feel like it). Throw on
some more weight, do 5 reps. Throw on some more weight, do 5 reps. The bar starts to get kinda heavy so
you start making smaller jumps. You finally get to a set that is pretty damn hard, but you do it. Take that
number, multiply it by .85, and put it in the NEXT week, where it says "Wgt".
Progress 3 sets of 10 reps (3x10) (or 4 sets of 8 reps (4x8) using the modified rep scheme), adding weight
workout to workout, until failure to reach base volume of 30 reps (32 modified). When failure to reach base
volume occurs, drop to 3 sets of 8 (4x6 modified) and continue to add weight. This, too, will eventually end
with failure to reach base volume of 24. Once 3x8 (4x6) is not able to be achieved, drop to 3x6 (4x4 modified).
Once failure to reach base volume of 18 (16), you RESET back to 3x10 (4x8 modified), at a slightly heavier
weight than your previous 3x10 (or 4x8).
When this happens, enter your new weight in the cell that says "Reset". You do NOT "Retest" as you do with
T1 lifts.
Progress 3 sets of 15 reps (or 4 sets of 12 modified), with your last set AMRAP (3x15+/4x12+). Once the weight
can be lifted at 15/15/25 (or 12/12/12/18 modified), an increase in weight should occur. Be modest in this
progression as T3 movements will have lower thresholds of weight increases.
Thanks to /u/GZCL for this amazing program, the original author of the Liftvault 3 D
Visit us on Reddit - /r/gz
b5 by /u/Blacknoir (Last Updated 1/30/20)
Gender XY <- Dropdown
3 Day or 4 Day 3 <- Dropdown
Lbs or Kg Kg or Lbs <- Dropdown
1
General Options Microplates? No <- Dropdown
Bar Weight 20 Kg / 45 Lb <- Dropdown
AMRAP Weight Progress same amount each session (Column N)
Increases Default
Please Select Kg or
Lbs Above Rep Scheme
Lift 2 4
3
Day 1
Squat 135 Default 5x3+ > 6x2+ > 10x1+
Bench 95 Default 3x10 > 3x8 > 3x6
Opt Tier 2 Modified 4x8 > 4x6 > 4x4
Lat Pulldowns 30 Default 3x15+ > 25 Prog
Opt Tier 3 Modified 4x12+ > 18 Prog
Opt Tier 3 Default 3x15+ > 25 Prog
Day 2
OHP 95 Default 5x3+ > 6x2+ > 10x1+
Deadlift 135 Default 3x10 > 3x8 > 3x6
DB Row 20 Default 3x15+ > 25 Prog
Day 3
Bench 135 Default 5x3+ > 6x2+ > 10x1+
Squat 95 Default 3x10 > 3x8 > 3x6
Lat Pulldowns 30 Default 3x15+ > 25 Prog
Day 4
Deadlift 225 Default 5x3+ > 6x2+ > 10x1+
OHP 65 Default 3x10 > 3x8 > 3x6
DB Row 20 Default 3x15+ > 25 Prog
l author of the Liftvault 3 Day spreadsheet for inspiration, and especially /r/gzcl for all the support you've given me!
Visit us on Reddit - /r/gzcl - for more great information!
Getting Started!
STOP: Read the Stuff to the left first. Seriously.
1. Select your Options: Select your genetic chromosomal "Gender", 3 or 4

1 Day (per week) program, Whether you lift in Lbs or Kg, if you use
Microplates, and your default Bar Weight. Finally, choose your AMRAP
weight increase scheme (applies when you're at 5x3+/3x5+ only). If
selecting Default, you will progress the same amount each successful
session, no matter how many reps you do on your AMRAP set. If selecting
Modified, you will go up in weight based upon the number of reps you do
5 in the AMRAP set.
[ NOTE: If you're using Google Sheets, be advised that it doesn't do macros well, and so some tabs
might not be hidden. You have the option of either Hiding or Deleting the Weekly tabs you aren't
using. It won't mess anything up ]
Increment
10
5
2. Choose Your Exercises via the dropdowns in Column I:
5 Enter all 4 days. The beginner program from
https://www.reddit.com/r/gzcl/wiki/gzclp#wiki_the_split is included here,
but you can customize any and all lifts (T1/T2/T3) as you please, and have
up to two T2 and four T3 lifts per session. If you want to add the optional
T2 lift to any day, choose your lift from the drop down menu - same with
the T3 lifts. If you want to add a custom T2 or T3 lift, add it in the
Increment Dropdowns tab
5
10
3. Enter your starting weights for your main lifts in Column J.

5 General Guidelines: Tier 1 - 85% of your current 5RM should be used (use
a calculator). Tier 2 - Play it smart and start LOW as this is higher volume.
Tier 3 - Again, play it smart. For dumbbell weights, enter only the weight
of ONE dummbell (i.e., if you're lifting 2 25-pound dummbells, enter '25'.)
Increment
5
5
4. Select your Rep Scheme for each lift in Column K
T1 Rep Scheme can be either Default (5x3>6x2>10x1) or Modified
5 (3x5>4x3>5x2). T2 Rep Scheme can be either Default (3x10>3x8>3x6) or
Modified (4x8>4x6,4x4). T3 Rep Scheme can be either Default (3x15+ -
progression at 25 reps) or Modified (4x12+ - progression at 18 reps).
[ There are twp schools of thought here. Some folks like more sets and less reps, some
less sets and more reps. There's no right or wrong, just preference. ]
Increment
10
5
5. Finally, enter (for each lift) how much weight you want to increase
5 session to session. If you selected Default for AMRAP Weight Increase in
Step 1 above, fill in Column N only. If you selected the Modified Option
for AMRAP Weight Increase above, enter how much you want your
weight to increment, based upon the number of reps you do in the
AMRAP set for your Tier 1, in Columns N-P.
IMPORTANT: For dumbbells, use 5lb increments
session to session. If you selected Default for AMRAP Weight Increase in
Step 1 above, fill in Column N only. If you selected the Modified Option
for AMRAP Weight Increase above, enter how much you want your
weight to increment, based upon the number of reps you do in the
AMRAP set for your Tier 1, in Columns N-P.
IMPORTANT: For dumbbells, use 5lb increments
ou've given me!

That's it! Go to Week 1 and start lifting!
I'm on reddit - /u/Blacknoir - if you have any questions.
Aloha from beautiful O'ahu, Hawaii!
ed!
eft first. Seriously.
hromosomal "Gender", 3 or 4
ift in Lbs or Kg, if you use
Finally, choose your AMRAP
ou're at 5x3+/3x5+ only). If
me amount each successful
n your AMRAP set. If selecting
on the number of reps you do
et.
esn't do macros well, and so some tabs
or Deleting the Weekly tabs you aren't
ng up ]
pdowns in Column I:
r program from
wiki_the_split is included here,
2/T3) as you please, and have
you want to add the optional
drop down menu - same with
T2 or T3 lift, add it in the
b
r main lifts in Column J.

rent 5RM should be used (use
LOW as this is higher volume.
eights, enter only the weight
pound dummbells, enter '25'.)
ch lift in Column K
x3>6x2>10x1) or Modified
er Default (3x10>3x8>3x6) or
an be either Default (3x15+ -
+ - progression at 18 reps).
like more sets and less reps, some
wrong, just preference. ]
weight you want to increase

or AMRAP Weight Increase in
elected the Modified Option
how much you want your
mber of reps you do in the
Columns N-P.
e 5lb increments
or AMRAP Weight Increase in
elected the Modified Option
how much you want your
mber of reps you do in the
Columns N-P.
e 5lb increments
d start lifting!
have any questions.
hu, Hawaii!
3-D
3-Day GZCLP Progress Chart
4-Day GZCLP Progress Chart
Day 1 Est 1RM Squat
Exercise Kg or Lbs SxR Warmup Set 1 Set 2 Set 3 Set 4
Squat 135 5x3+ 80 95 115
Bench 95 3x10 57.5 67.5 80 10 10 10

0 4x8 0 0 0
Lat Pulldowns 30 3x15+ 0 0 0
0 4x12+ 0 0 0
0 3x15+ 0 0 0
0 4x12+ 0 0 0
Day 2 Est 1RM OHP

OHP 95 5x3+ 57.5 67.5 80
Deadlift 135 3x10 80 95 115

0 4x8 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0
0 3x15+ 0 0 0
0 4x12+ 0 0 0
Day 3 Est 1RM Bench

Bench 135 5x3+ 80 95 115
Squat 95 3x10 57.5 67.5 80

0 4x8 0 0 0
0 4x12+ 0 0 0
0 3x15+ 0 0 0
0 4x12+ 0 0 0
Set 5 Set 6
T1
120 Seconds
Rest T2
90 Seconds
Rest T3
Set 5 Set 6
120 Seconds
Rest
90 Seconds
Rest
Set 5 Set 6
120 Seconds
Rest
90 Seconds
Rest
Optional: Go to the BarCalc Please Select Kg or Lbs on the Start Tab
Tab and enter available # 25 20 15 10 5 2.5 2 1.5 1.25
of plates 0
0 2 1 0 0 1 0 0
T1
Enter How Many Reps you 0 1 1 0 0 1 0 0 0

T2 0
do per set in the colored 0 0 0 0 0 0 0 0
cells only (not the gray
ones!)
T3
Plates (Each Side) with a 20 Kg Bar

25 20 15 10 5 2.5 2 1.5 1.25
0 1 1 0 0 1 0 0 0
0 2 1 0 0 1 0 0 0
0 0 0 0 0 0 0 0 0
A Note about Bar Loading:
The Bar loading calculator
only works with the weights
you have. In other words,
sometimes the total
between the Weight
column and the calculator
won't perfectly match. Ex: Please Select Kg or Lbs on the Start Tab
You're supposed to lift
100lbs today, but you don't 25 20 15 10 5 2.5 2 1.5 1.25
have any 2.5lb weights. The 0 2 1 0 0 1 0 0 0
calculator will suggest one
25lb plate (95lbs).
0 1 1 0 0 1 0 0 0
0 0 0 0 0 0 0 0 0
the Start Tab
1 0.5 0.25 Weight
0 0 0 0
0 0 0 0
0 0 0 0
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 0
0 0 0 0
0 0 0 0
the Start Tab

1 0.5 0.25 Weight
0 0 0 0
0 0 0 0
0 0 0 0
Day 1 Est 1RM Squat
Exercise Kg or Lbs SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 135 5x3+ 80 95 115
T1
Bench 95 3x10 57.5 67.5 80 120 Seconds

0 4x8 0 0 0 Rest T2
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest T3
0 4x12+ 0 0 0
Day 2 Est 1RM OHP

OHP 95 5x3+ 57.5 67.5 80
Deadlift 135 3x10 80 95 115 120 Seconds

0 4x8 0 0 0 Rest
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 3 Est 1RM Bench

Bench 135 5x3+ 80 95 115
Squat 95 3x10 57.5 67.5 80 120 Seconds

0 4x8 0 0 0 Rest

0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 4 Est 1RM Deadlift

Deadlift 225 5x3+ 135 157.5 192.5
OHP 65 3x10 40 45 55 120 Seconds

0 4x8 0 0 0 Rest
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ ### ### -1146

Estimated IPF Est. Wilks Pts
Enter Your Body Weight
Points (Old/New)
What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-

formula.html
What is Wilks? See https://powerliftingaustralia.com/wilks-formula/
Note: This only works if you have DL/Bench/Squat as T1 lifts
What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-
formula.html
What is Wilks? See https://powerliftingaustralia.com/wilks-formula/

Optional: Go to the BarCalc Please Select Kg or Lbs on the Start Tab
Tab and enter available # 25 20 15 10 5 2.5 2 1.5 1.25 1
of plates 0
0 2 1 0 0 1 0 0 0
T1
0 1 1 0 0 1 0 0 0 0
T2 Enter How Many Reps you L
- - B A R - O N Y
do per set in the colored
cells only (not the gray
ones!)
T3
Please Select Kg or Lbs on the Start Tab

25 20 15 10 5 2.5 2 1.5 1.25 1
0 1 1 0 0 1 0 0 0 0
0 2 1 0 0 1 0 0 0 0
- - B A R - O N L Y
A Note about Bar Loading:

The Bar loading calculator
only works with the weights
you have. In other words,
sometimes the total Please Select Kg or Lbs on the Start Tab
between the Weight
column and the calculator 25 20 15 10 5 2.5 2 1.5 1.25 1
won't perfectly match. Ex: 0 2 1 0 0 1 0 0 0 0
You're supposed to lift
100lbs today, but you don't
have any 2.5lb weights. The 0 1 1 0 0 1 0 0 0 0
calculator will suggest one
25lb plate (95lbs). - - B A R - O N L Y

25 20 15 10 5 2.5 2 1.5 1.25 1
0 5 0 0 0 1 0 0 0 0
0 1 0 0 0 1 0 0 0 0
- - B A R - O N L Y
A Note about Bar Loading: The Bar loading calculator only works with the weights you h
In other words, sometimes the total between the Weight column and the calculator w
perfectly match. Ex: You're supposed to lift 100lbs today, but you don't have any 2.5
weights. The calculator will suggest one 25lb plate (95lbs).
ulescodesinfo/ipf-
wilks-formula/
as T1 lifts
A Note about Bar Loading: The Bar loading calculator only works with the weights you h
In other words, sometimes the total between the Weight column and the calculator w
perfectly match. Ex: You're supposed to lift 100lbs today, but you don't have any 2.5
weights. The calculator will suggest one 25lb plate (95lbs).
ulescodesinfo/ipf-
wilks-formula/
as T1 lifts
art Tab
0.5 0.25 Weight
0 0 -
0 0 -
- - -
art Tab
0.5 0.25 Weight
0 0 -
0 0 -
- - -
art Tab
0.5 0.25 Weight
0 0 -
0 0 -
- - -
art Tab
0.5 0.25 Weight
0 0 -
0 0 -
- - -
works with the weights you have.

column and the calculator won't
, but you don't have any 2.5lb
lb plate (95lbs).
Day 1 Est 1RM Deadlift Please Select Kg or Lbs on the Start Tab
Exercise Kg or Lbs SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
Deadlift 225 5x3+ 135 157.5 192.5 0 5 0 0 0 1 0 0 0 0 0 0 0
OHP 65 3x10 40 45 55 120 Seconds 0 1 0 0 0 1 0 0 0 0 0 0 0

0 4x8 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-formula.html
0 4x12+ ### 189.29 -1146 What is Wilks? See https://powerliftingaustralia.com/wilks-formula/
Wilks Pts
Enter Your Body Weight IPF Points (Old/New)
Day 2 Est 1RM Squat Please Select Kg or Lbs on the Start Tab
Squat 135 6x2+ 80 95 115 0 2 1 0 0 1 0 0 0 0 0 0 0
Bench 100 3x10 60 70 85 120 Seconds 0 2 0 0 0 0 0 0 0 0 0 0 0

0 4x6 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
Lat Pulldowns 30 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 3 Est 1RM OHP Please Select Kg or Lbs on the Start Tab
OHP 95 6x2+ 57.5 67.5 80 0 1 1 0 0 1 0 0 0 0 0 0 0
Deadlift 135 3x8 80 95 115 120 Seconds 0 2 1 0 0 1 0 0 0 0 0 0 0

0 4x6 0 0 0 Rest 0
0 0 0 0 0 0 0 0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 1 Est 1RM Squat
Squat 135 6x2+ 80 95 115
Bench 95 3x8 57.5 67.5 80 120 Seconds

0 4x6 0 0 0 Rest
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 2 Est 1RM OHP

OHP 95 6x2+ 57.5 67.5 80
Deadlift 135 3x8 80 95 115 120 Seconds

0 4x6 0 0 0 Rest
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 3 Est 1RM Bench

Bench 135 6x2+ 80 95 115
Squat 95 3x8 57.5 67.5 80 120 Seconds

0 4x6 0 0 0 Rest

0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 4 Est 1RM Deadlift
Deadlift 225 6x2+ 135 157.5 192.5
OHP 65 3x8 40 45 55 120 Seconds

0 4x6 0 0 0 Rest
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ ### ### -1146

Enter Your Body Weight
Points (Old/New)
25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 2 1 0 0 1 0 0 0 0 0 0 -
0 1 1 0 0 1 0 0 0 0 0 0 -
- - B A R - O N L Y - - -

25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 1 1 0 0 1 0 0 0 0 0 0 -
0 2 1 0 0 1 0 0 0 0 0 0 -
- - B A R - O N L Y - - -

25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 2 1 0 0 1 0 0 0 0 0 0 -
0 1 1 0 0 1 0 0 0 0 0 0 -
- - B A R - O N L Y - - -
25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 5 0 0 0 1 0 0 0 0 0 0 -
0 1 0 0 0 1 0 0 0 0 0 0 -
- - B A R - O N L Y - - -
Day 1 Est 1RM Bench Please Select Kg or Lbs on the Start Tab
Bench 135 6x2+ 80 95 115 0 2 1 0 0 1 0 0 0 0 0 0 0
Squat 95 3x8 57.5 67.5 80 120 Seconds 0 1 1 0 0 1 0 0 0 0 0 0 0

0 4x6 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Deadlift 225 6x2+ 135 157.5 192.5 0 5 0 0 0 1 0 0 0 0 0 0 0
OHP 65 3x8 40 45 55 120 Seconds 0 1 0 0 0 1 0 0 0 0 0 0 0

0 4x6 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+ -520.72 189.29 -1146
Wilks Pts
Day 3 Est 1RM Squat Please Select Kg or Lbs on the Start Tab
Squat 135 10x1+ 80 95 115 0 2 1 0 0 1 0 0 0 0 0 0 0
Bench 100 3x8 60 70 85 120 Seconds 0 2 0 0 0 0 0 0 0 0 0 0 0

0 4x4 0 0 0 Rest 0
0 0 0 0 0 0 0 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 1 Est 1RM Squat Please Select Kg or Lbs on
Exercise Kg or Lbs SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10 5
Squat 135 10x1+ 80 95 115 0 2 1 0 0
Bench 95 3x6 57.5 67.5 80 120 Seconds 0 1 1 0 0

0 4x4 0 0 0 Rest - - B A R
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 2 Est 1RM OHP Please Select Kg or Lbs on

OHP 95 10x1+ 57.5 67.5 80 0 1 1 0 0
Deadlift 135 3x6 80 95 115 120 Seconds 0 2 1 0 0

0 4x4 0 0 0 Rest
- - B A R
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 3 Est 1RM Bench Please Select Kg or Lbs on

Bench 135 10x1+ 80 95 115 0 2 1 0 0
Squat 95 3x6 57.5 67.5 80 120 Seconds 0 1 1 0 0

0 4x4 0 0 0 Rest
- - B A R
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 4 Est 1RM Deadlift Please Select Kg or Lbs on

Deadlift 225 10x1+ 135 157.5 192.5 0 5 0 0 0
OHP 65 3x6 40 45 55 120 Seconds 0 1 0 0 0
0 4x4 0 0 0 Rest
- - B A R
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ ### ### -1146

Enter Your Body Weight Points (Old/New)
2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
- O N L Y - - -

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
- O N L Y - - -

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
- O N L Y - - -

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
- O N L Y - - -
Day 1 Est 1RM OHP Please Select Kg or Lbs on the Start Tab
OHP 95 10x1+ 57.5 67.5 80 0 1 1 0 0 1 0 0 0 0 0 0 0
Deadlift 135 3x6 80 95 115 120 Seconds 0 2 1 0 0 1 0 0 0 0 0 0 0

0 4x4 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 2 Est 1RM Bench Please Select Kg or Lbs on the Start Tab
Bench 135 10x1+ 80 95 115 0 2 1 0 0 1 0 0 0 0 0 0 0
Squat 95 3x6 57.5 67.5 80 120 Seconds 0 1 1 0 0 1 0 0 0 0 0 0 0

0 4x4 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Deadlift 225 10x1+ 135 157.5 192.5 0 5 0 0 0 1 0 0 0 0 0 0 0
OHP 65 3x6 40 45 55 120 Seconds 0 1 0 0 0 1 0 0 0 0 0 0 0

0 4x4 0 0 0 Rest 0
0 0 0 0 0 0 0 0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+ -520.72 189.29 -1146

Wilks Pts
Squat Retest 5RM 0 0 0 0 0 0 0 0
Bench Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0

Reset Wgt 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Retest 5RM 0 0 0 0 0 0 0 0
Deadlift Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0

Reset Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Bench Retest 5RM 0 0 0 0 0 0 0 0
Squat Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0

0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Deadlift Retest 5RM 0 0 0 0 0 0 0 0
OHP Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM Squat Pleas
Exercise Kg or Lbs SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20
Squat Retest 5RM 0 0 0 0 0
Bench 100 3x6 60 70 85 120 Seconds 0 2

Reset 4x8 0 0 0 Rest 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 2 Est 1RM OHP Pleas

OHP Retest 5RM 0 0 0 0 0
Deadlift Reset 3x10 0 0 0 120 Seconds 0 0

DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 3 Est 1RM Bench Pleas

Bench Retest 5RM 0 0 0 0 0
Squat Reset 3x10 0 0 0 120 Seconds 0 0

Reset 4x8 0 0 0 Rest
0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Wgt 5x3+ 0 0 0 0 0 0 0 0
Bench Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0

Wgt 3x10 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Wgt 5x3+ 0 0 0 0 0 0 0 0
Deadlift Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0

Wgt 3x10 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Bench Wgt 5x3+ 0 0 0 0 0 0 0 0
Squat Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0

Wgt 3x10 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Deadlift Wgt 5x3+ 0 0 0 0 0 0 0 0
OHP Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0
Wgt 3x10 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM Deadlift Pleas
Deadlift Retest 5RM 0 0 0 0 0
OHP Reset 3x10 0 0 0 120 Seconds 0 0

DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Wilks Pts
Enter Your Body Weight IPF Points
(Old/New)
Squat Wgt 5x3+ 0 0 0 0 0
Bench Reset 3x10 0 0 0 120 Seconds 0 0

Wgt 4x6 0 0 0 Rest 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 3 Est 1RM OHP Pleas

OHP Wgt 5x3+ 0 0 0 0 0
Deadlift Wgt 3x8 0 0 0 120 Seconds 0 0

Wgt 4x6 0 0 0 Rest
0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
90 Seconds
Rest
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Wgt 6x2+ 0 0 0 0 0 0 0 0

Wgt 3x8 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Wgt 6x2+ 0 0 0 0 0 0 0 0

Wgt 3x8 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Bench Wgt 6x2+ 0 0 0 0 0 0 0 0

Wgt 3x8 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Deadlift Wgt 6x2+ 0 0 0 0 0 0 0 0
OHP Wgt 3x8 0 0 0 120 Seconds 0 0 0 0 0
Wgt 3x8 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM Bench Pleas
Bench Wgt 5x3+ 0 0 0 0 0
Squat Wgt 3x8 0 0 0 120 Seconds 0 0

Wgt 4x6 0 0 0 Rest 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 2 Est 1RM Deadlift Pleas

Deadlift Wgt 5x3+ 0 0 0 0 0
OHP Wgt 3x8 0 0 0 120 Seconds 0 0

Wgt 4x6 0 0 0 Rest 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Wilks Pts
(Old/New)
Squat Wgt 6x2+ 0 0 0 0 0
Bench Wgt 3x8 0 0 0 120 Seconds 0 0

Wgt 4x4 0 0 0 Rest
0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
90 Seconds
Rest
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Wgt 10x1+ 0 0 0 0 0 0 0 0

Wgt 3x6 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Wgt 10x1+ 0 0 0 0 0 0 0 0

Wgt 3x6 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Bench Wgt 10x1+ 0 0 0 0 0 0 0 0

Wgt 3x6 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Deadlift Wgt 10x1+ 0 0 0 0 0 0 0 0
OHP Wgt 3x6 0 0 0 120 Seconds 0 0 0 0 0
Wgt 3x6 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM OHP Plea
OHP Wgt 6x2+ 0 0 0 0 0
Deadlift Wgt 3x6 0 0 0 120 Seconds 0 0

Wgt 4x4 0 0 0 Rest 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 2 Est 1RM Bench Plea

Bench Wgt 6x2+ 0 0 0 0 0
Squat Wgt 3x6 0 0 0 120 Seconds 0 0

Wgt 4x4 0 0 0 Rest 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 3 Est 1RM Deadlift Plea

Deadlift Wgt 6x2+ 0 0 0 0 0
OHP Wgt 3x6 0 0 0 120 Seconds 0 0

Wgt 4x4 0 0 0 Rest
0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Wilks Pts
(Old/New)
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Retest 5RM 0 0 0 0 0 0 0 0
Deadlift Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0
Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM Squat Plea
Squat Wgt 10x1+ 0 0 0 0 0
Bench Wgt 3x6 0 0 0 120 Seconds 0 0

Wgt Wgt 0 0 0 Rest 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

OHP Wgt 10x1+ 0 0 0 0 0
Deadlift Wgt Wgt 0 0 0 120 Seconds 0 0

DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 3 Est 1RM Bench Plea

Bench Wgt 10x1+ 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0

Wgt Wgt 0 0 0 Rest
0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Wgt 5x3+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Wgt 5x3+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Bench Wgt 5x3+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Deadlift Wgt 5x3+ 0 0 0 0 0 0 0 0
Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM Deadlift Plea
Deadlift Retest 5RM 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0

DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Wilks Pts
(Old/New)
Day 2 Est 1RM Squat Plea
Squat Retest 5RM 0 0 0 0 0
Bench Wgt Wgt 0 0 0 120 Seconds 0 0

0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Retest 5RM 0 0 0 0 0
Deadlift Wgt Wgt 0 0 0 120 Seconds 0 0

Wgt Wgt 0 0 0 Rest
0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
90 Seconds
Rest
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Wgt 6x2+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Wgt 6x2+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Bench Wgt 6x2+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Deadlift Wgt 6x2+ 0 0 0 0 0 0 0 0
Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM Bench Please
Exercise Kg or Lb SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15
Bench Wgt 5RM 0 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 2 Est 1RM Deadlift Please

Deadlift Wgt 5x3+ 0 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0

DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Wilks Pts
(Old/New)
Day 3 Est 1RM Squat Please
Squat Wgt 5x3+ 0 0 0 0 0 0
Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
90 Seconds
Rest
0 4x12+
10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Squat Wgt 10x1+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Wgt 10x1+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Bench Wgt 10x1+ 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Deadlift Wgt 10x1+ 0 0 0 0 0 0 0 0
Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM OHP Please
OHP Wgt 5x3+ 0 0 0 0 0 0
Deadlift Wgt Wgt 0 0 0 120 Seconds 0 0 0

DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0
Day 2 Est 1RM Bench Please

Bench Wgt 5RM 0 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0

0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Day 3 Est 1RM Deadlift Please

Deadlift Wgt 6x2+ 0 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
Wilks Pts
(Old/New)
10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0 0 0
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+

OHP Retest 5RM 0 0 0 0 0 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0


Wgt Wgt 0 0 0 Rest
0 0 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 3x15+ 0 0 0 Rest
0 4x12+ 0 0 0

Wgt Wgt 0 0 0 Rest
0 0 0 0 0
DB Row 20 3x15+
0 4x12+ 90 Seconds
0 3x15+ Rest
0 4x12+
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
You made it! This week you have a few options:
1. TEST for your main lift 5RM's. REST your T2 and T3 lifts. Maybe do some Cardio
(or not). Start a new spreadsheet NEXT WEEK with 85% of your NEW 5RMs and your
LAST numbers from T2 and T3.
2. Do a light week (like, 50% of your numbers) and maybe some cardio. Start a
new spreadsheet NEXT WEEK, and plug your LAST numbers into the Start tab and
continue on.
3. Try Jacked and Tan (coming soon to this spreadsheet)

ns:
ybe do some Cardio

EW 5RMs and your
me cardio. Start a
to the Start tab and
sheet)
T1 EXERCISE DROP T2 EXERCISE DROP T3 EXERCISE DROP
DOWN MENU DOWN MENU DOWN MENU Yes Kg or Lbs #Days
Tier 1 Opt Tier 2 Tier 3 No Kg 3
Bench Legs Up Bench Opt Tier 3 Lbs 4
Squat Close Grip Bench Press Bicep Curls XY
OHP Paused Bench Cable Crunch XX
Deadlift Incline Bench Cable Row
Custom 1 Front Squat Calf Raises
Custom 2 Barbell Row Chest Flyes
Custom 3 Sumo Deadlift Chest-Supported Row
Bench Close-Grip Pulldown
Squat DB Batwing Row
OHP DB Curls
Deadlift DB Hammer Curl
Custom 1 DB Row
Custom 2 DB Seated Press
Custom 3 Dips (Weighted)
Dips (Assisted)
Dumbbell Pullover
EZ Bar Curl
EZ Bar Curl (Reverse)
EZ Bar Pullover
Face Pulls (Cable)
Flat DB Bench
Glute Pull Through
Goblet Squat
Good Mornings
Hammer Curl
Hip Thrust
Incline DB Bench
Lateral Raises
Lat Pulldowns
Leg Curls
Leg Extensions
Leg Press
Lunges
Machine Pull-Over
Machine Side Raise
Rack Pull
Rear Delt Flye
Reverse Curls
Romanian DL
Seated DB Press
Shrugs
Side DB Raise
Side Lateral
Skull Crusher
Split Squat
Step Ups
Tricep Extention
Tricep Pushdowns
Upright Row
Weighted Hyperextensions
Custom 1
Custom 2
Custom 3
Rep Schemes Rep Options 15 Kg / 35 Lb
Default Default 20 Kg / 45 Lb
Modified Modified
Modify # of available plates as n
Plates
Available 0 10 10 10 10 4 0 0 0 0 0 0
Kilos 25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25
Weight
0.0 - - B A R - O N L Y - -
0.5 - - B A R - O N L Y - -
1.0 - - B A R - O N L Y - - A Note about Bar Loading: The Bar
1.5 - - B A R - O N L Y - - between the Weight column and
have an
2.0 - - B A R - O N L Y - -
2.5 - - B A R - O N L Y - -
3.0 - - B A R - O N L Y - -
3.5 - - B A R - O N L Y - -
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243.5 0 5 0 1 0 0 0 0 0 0 0 0
244.0 0 5 0 1 0 0 0 0 0 0 0 0
244.5 0 5 0 1 0 0 0 0 0 0 0 0
245.0 0 5 0 1 0 1 0 0 0 0 0 0
245.5 0 5 0 1 0 1 0 0 0 0 0 0
246.0 0 5 0 1 0 1 0 0 0 0 0 0
246.5 0 5 0 1 0 1 0 0 0 0 0 0
247.0 0 5 0 1 0 1 0 0 0 0 0 0
247.5 0 5 0 1 0 1 0 0 0 0 0 0
248.0 0 5 0 1 0 1 0 0 0 0 0 0
248.5 0 5 0 1 0 1 0 0 0 0 0 0
249.0 0 5 0 1 0 1 0 0 0 0 0 0
249.5 0 5 0 1 0 1 0 0 0 0 0 0
250.0 0 5 1 0 0 0 0 0 0 0 0 0
250.5 0 5 1 0 0 0 0 0 0 0 0 0
251.0 0 5 1 0 0 0 0 0 0 0 0 0
251.5 0 5 1 0 0 0 0 0 0 0 0 0
252.0 0 5 1 0 0 0 0 0 0 0 0 0
252.5 0 5 1 0 0 0 0 0 0 0 0 0
253.0 0 5 1 0 0 0 0 0 0 0 0 0
253.5 0 5 1 0 0 0 0 0 0 0 0 0
254.0 0 5 1 0 0 0 0 0 0 0 0 0
254.5 0 5 1 0 0 0 0 0 0 0 0 0
255.0 0 5 1 0 0 1 0 0 0 0 0 0
255.5 0 5 1 0 0 1 0 0 0 0 0 0
256.0 0 5 1 0 0 1 0 0 0 0 0 0
256.5 0 5 1 0 0 1 0 0 0 0 0 0
257.0 0 5 1 0 0 1 0 0 0 0 0 0
257.5 0 5 1 0 0 1 0 0 0 0 0 0
258.0 0 5 1 0 0 1 0 0 0 0 0 0
258.5 0 5 1 0 0 1 0 0 0 0 0 0
259.0 0 5 1 0 0 1 0 0 0 0 0 0
259.5 0 5 1 0 0 1 0 0 0 0 0 0
260.0 0 5 1 0 1 0 0 0 0 0 0 0
260.5 0 5 1 0 1 0 0 0 0 0 0 0
261.0 0 5 1 0 1 0 0 0 0 0 0 0
261.5 0 5 1 0 1 0 0 0 0 0 0 0
262.0 0 5 1 0 1 0 0 0 0 0 0 0
262.5 0 5 1 0 1 0 0 0 0 0 0 0
263.0 0 5 1 0 1 0 0 0 0 0 0 0
263.5 0 5 1 0 1 0 0 0 0 0 0 0
264.0 0 5 1 0 1 0 0 0 0 0 0 0
264.5 0 5 1 0 1 0 0 0 0 0 0 0
265.0 0 5 1 0 1 1 0 0 0 0 0 0
265.5 0 5 1 0 1 1 0 0 0 0 0 0
266.0 0 5 1 0 1 1 0 0 0 0 0 0
266.5 0 5 1 0 1 1 0 0 0 0 0 0
267.0 0 5 1 0 1 1 0 0 0 0 0 0
267.5 0 5 1 0 1 1 0 0 0 0 0 0
268.0 0 5 1 0 1 1 0 0 0 0 0 0
268.5 0 5 1 0 1 1 0 0 0 0 0 0
269.0 0 5 1 0 1 1 0 0 0 0 0 0
269.5 0 5 1 0 1 1 0 0 0 0 0 0
270.0 0 5 1 1 0 0 0 0 0 0 0 0
# of available plates as needed - fractional plates are auto-determined by the cell K7 on the Start Tab, but you can
override the value
bout Bar Loading: The Bar loading calculator only works with the weights you have. In other words, sometimes the total
n the Weight column and the calculator won't perfectly match. Ex: You're supposed to lift 100lbs today, but you don't
have any 2.5lb weights. The calculator will suggest one 25lb plate (95lbs).
Modify # of available plate
Plates
Available 0 10 10 10 10 10 10 10 0 0 0 0 0
Pounds 55 45 35 25 15 10 5 2.5 1.25 1 0.75 0.5 0.25
Weight
0.0 - - B A R - - O N L Y - -
0.5 - - B A R - - O N L Y - -
1.0 - - B A R - - O N L Y - - A Note about Bar Loading
1.5 - - B A R - - O N L Y - - between the Weight column
2.0 - - B A R - - O N L Y - -
2.5 - - B A R - - O N L Y - -
3.0 - - B A R - - O N L Y - -
3.5 - - B A R - - O N L Y - -
4.0 - - B A R - - O N L Y - -
4.5 - - B A R - - O N L Y - -
5.0 - - B A R - - O N L Y - -
5.5 - - B A R - - O N L Y - -
6.0 - - B A R - - O N L Y - -
6.5 - - B A R - - O N L Y - -
7.0 - - B A R - - O N L Y - -
7.5 - - B A R - - O N L Y - -
8.0 - - B A R - - O N L Y - -
8.5 - - B A R - - O N L Y - -
9.0 - - B A R - - O N L Y - -
9.5 - - B A R - - O N L Y - -
10.0 - - B A R - - O N L Y - -
10.5 - - B A R - - O N L Y - -
11.0 - - B A R - - O N L Y - -
11.5 - - B A R - - O N L Y - -
12.0 - - B A R - - O N L Y - -
12.5 - - B A R - - O N L Y - -
13.0 - - B A R - - O N L Y - -
13.5 - - B A R - - O N L Y - -
14.0 - - B A R - - O N L Y - -
14.5 - - B A R - - O N L Y - -
15.0 - - B A R - - O N L Y - -
15.5 - - B A R - - O N L Y - -
16.0 - - B A R - - O N L Y - -
16.5 - - B A R - - O N L Y - -
17.0 - - B A R - - O N L Y - -
17.5 - - B A R - - O N L Y - -
18.0 - - B A R - - O N L Y - -
18.5 - - B A R - - O N L Y - -
19.0 - - B A R - - O N L Y - -
19.5 - - B A R - - O N L Y - -
20.0 - - B A R - - O N L Y - -
20.5 - - B A R - - O N L Y - -
21.0 - - B A R - - O N L Y - -
21.5 - - B A R - - O N L Y - -
22.0 - - B A R - - O N L Y - -
22.5 - - B A R - - O N L Y - -
23.0 - - B A R - - O N L Y - -
23.5 - - B A R - - O N L Y - -
24.0 - - B A R - - O N L Y - -
24.5 - - B A R - - O N L Y - -
25.0 - - B A R - - O N L Y - -
25.5 - - B A R - - O N L Y - -
26.0 - - B A R - - O N L Y - -
26.5 - - B A R - - O N L Y - -
27.0 - - B A R - - O N L Y - -
27.5 - - B A R - - O N L Y - -
28.0 - - B A R - - O N L Y - -
28.5 - - B A R - - O N L Y - -
29.0 - - B A R - - O N L Y - -
29.5 - - B A R - - O N L Y - -
30.0 - - B A R - - O N L Y - -
30.5 - - B A R - - O N L Y - -
31.0 - - B A R - - O N L Y - -
31.5 - - B A R - - O N L Y - -
32.0 - - B A R - - O N L Y - -
32.5 - - B A R - - O N L Y - -
33.0 - - B A R - - O N L Y - -
33.5 - - B A R - - O N L Y - -
34.0 - - B A R - - O N L Y - -
34.5 - - B A R - - O N L Y - -
35.0 - - B A R - - O N L Y - -
35.5 - - B A R - - O N L Y - -
36.0 - - B A R - - O N L Y - -
36.5 - - B A R - - O N L Y - -
37.0 - - B A R - - O N L Y - -
37.5 - - B A R - - O N L Y - -
38.0 - - B A R - - O N L Y - -
38.5 - - B A R - - O N L Y - -
39.0 - - B A R - - O N L Y - -
39.5 - - B A R - - O N L Y - -
40.0 - - B A R - - O N L Y - -
40.5 - - B A R - - O N L Y - -
41.0 - - B A R - - O N L Y - -
41.5 - - B A R - - O N L Y - -
42.0 - - B A R - - O N L Y - -
42.5 - - B A R - - O N L Y - -
43.0 - - B A R - - O N L Y - -
43.5 - - B A R - - O N L Y - -
44.0 - - B A R - - O N L Y - -
44.5 - - B A R - - O N L Y - -
45.0 - - B A R - - O N L Y - -
45.5 0 0 0 0 0 0 0 0 0 0 0 0 0
46.0 0 0 0 0 0 0 0 0 0 0 0 0 0
46.5 0 0 0 0 0 0 0 0 0 0 0 0 0
47.0 0 0 0 0 0 0 0 0 0 0 0 0 0
47.5 0 0 0 0 0 0 0 0 0 0 0 0 0
48.0 0 0 0 0 0 0 0 0 0 0 0 0 0
48.5 0 0 0 0 0 0 0 0 0 0 0 0 0
49.0 0 0 0 0 0 0 0 0 0 0 0 0 0
49.5 0 0 0 0 0 0 0 0 0 0 0 0 0
50.0 0 0 0 0 0 0 0 1 0 0 0 0 0
50.5 0 0 0 0 0 0 0 1 0 0 0 0 0
51.0 0 0 0 0 0 0 0 1 0 0 0 0 0
51.5 0 0 0 0 0 0 0 1 0 0 0 0 0
52.0 0 0 0 0 0 0 0 1 0 0 0 0 0
52.5 0 0 0 0 0 0 0 1 0 0 0 0 0
53.0 0 0 0 0 0 0 0 1 0 0 0 0 0
53.5 0 0 0 0 0 0 0 1 0 0 0 0 0
54.0 0 0 0 0 0 0 0 1 0 0 0 0 0
54.5 0 0 0 0 0 0 0 1 0 0 0 0 0
55.0 0 0 0 0 0 0 1 0 0 0 0 0 0
55.5 0 0 0 0 0 0 1 0 0 0 0 0 0
56.0 0 0 0 0 0 0 1 0 0 0 0 0 0
56.5 0 0 0 0 0 0 1 0 0 0 0 0 0
57.0 0 0 0 0 0 0 1 0 0 0 0 0 0
57.5 0 0 0 0 0 0 1 0 0 0 0 0 0
58.0 0 0 0 0 0 0 1 0 0 0 0 0 0
58.5 0 0 0 0 0 0 1 0 0 0 0 0 0
59.0 0 0 0 0 0 0 1 0 0 0 0 0 0
59.5 0 0 0 0 0 0 1 0 0 0 0 0 0
60.0 0 0 0 0 0 0 1 1 0 0 0 0 0
60.5 0 0 0 0 0 0 1 1 0 0 0 0 0
61.0 0 0 0 0 0 0 1 1 0 0 0 0 0
61.5 0 0 0 0 0 0 1 1 0 0 0 0 0
62.0 0 0 0 0 0 0 1 1 0 0 0 0 0
62.5 0 0 0 0 0 0 1 1 0 0 0 0 0
63.0 0 0 0 0 0 0 1 1 0 0 0 0 0
63.5 0 0 0 0 0 0 1 1 0 0 0 0 0
64.0 0 0 0 0 0 0 1 1 0 0 0 0 0
64.5 0 0 0 0 0 0 1 1 0 0 0 0 0
65.0 0 0 0 0 0 1 0 0 0 0 0 0 0
65.5 0 0 0 0 0 1 0 0 0 0 0 0 0
66.0 0 0 0 0 0 1 0 0 0 0 0 0 0
66.5 0 0 0 0 0 1 0 0 0 0 0 0 0
67.0 0 0 0 0 0 1 0 0 0 0 0 0 0
67.5 0 0 0 0 0 1 0 0 0 0 0 0 0
68.0 0 0 0 0 0 1 0 0 0 0 0 0 0
68.5 0 0 0 0 0 1 0 0 0 0 0 0 0
69.0 0 0 0 0 0 1 0 0 0 0 0 0 0
69.5 0 0 0 0 0 1 0 0 0 0 0 0 0
70.0 0 0 0 0 0 1 0 1 0 0 0 0 0
70.5 0 0 0 0 0 1 0 1 0 0 0 0 0
71.0 0 0 0 0 0 1 0 1 0 0 0 0 0
71.5 0 0 0 0 0 1 0 1 0 0 0 0 0
72.0 0 0 0 0 0 1 0 1 0 0 0 0 0
72.5 0 0 0 0 0 1 0 1 0 0 0 0 0
73.0 0 0 0 0 0 1 0 1 0 0 0 0 0
73.5 0 0 0 0 0 1 0 1 0 0 0 0 0
74.0 0 0 0 0 0 1 0 1 0 0 0 0 0
74.5 0 0 0 0 0 1 0 1 0 0 0 0 0
75.0 0 0 0 0 1 0 0 0 0 0 0 0 0
75.5 0 0 0 0 1 0 0 0 0 0 0 0 0
76.0 0 0 0 0 1 0 0 0 0 0 0 0 0
76.5 0 0 0 0 1 0 0 0 0 0 0 0 0
77.0 0 0 0 0 1 0 0 0 0 0 0 0 0
77.5 0 0 0 0 1 0 0 0 0 0 0 0 0
78.0 0 0 0 0 1 0 0 0 0 0 0 0 0
78.5 0 0 0 0 1 0 0 0 0 0 0 0 0
79.0 0 0 0 0 1 0 0 0 0 0 0 0 0
79.5 0 0 0 0 1 0 0 0 0 0 0 0 0
80.0 0 0 0 0 1 0 0 1 0 0 0 0 0
80.5 0 0 0 0 1 0 0 1 0 0 0 0 0
81.0 0 0 0 0 1 0 0 1 0 0 0 0 0
81.5 0 0 0 0 1 0 0 1 0 0 0 0 0
82.0 0 0 0 0 1 0 0 1 0 0 0 0 0
82.5 0 0 0 0 1 0 0 1 0 0 0 0 0
83.0 0 0 0 0 1 0 0 1 0 0 0 0 0
83.5 0 0 0 0 1 0 0 1 0 0 0 0 0
84.0 0 0 0 0 1 0 0 1 0 0 0 0 0
84.5 0 0 0 0 1 0 0 1 0 0 0 0 0
85.0 0 0 0 0 1 0 1 0 0 0 0 0 0
85.5 0 0 0 0 1 0 1 0 0 0 0 0 0
86.0 0 0 0 0 1 0 1 0 0 0 0 0 0
86.5 0 0 0 0 1 0 1 0 0 0 0 0 0
87.0 0 0 0 0 1 0 1 0 0 0 0 0 0
87.5 0 0 0 0 1 0 1 0 0 0 0 0 0
88.0 0 0 0 0 1 0 1 0 0 0 0 0 0
88.5 0 0 0 0 1 0 1 0 0 0 0 0 0
89.0 0 0 0 0 1 0 1 0 0 0 0 0 0
89.5 0 0 0 0 1 0 1 0 0 0 0 0 0
90.0 0 0 0 0 1 0 1 1 0 0 0 0 0
90.5 0 0 0 0 1 0 1 1 0 0 0 0 0
91.0 0 0 0 0 1 0 1 1 0 0 0 0 0
91.5 0 0 0 0 1 0 1 1 0 0 0 0 0
92.0 0 0 0 0 1 0 1 1 0 0 0 0 0
92.5 0 0 0 0 1 0 1 1 0 0 0 0 0
93.0 0 0 0 0 1 0 1 1 0 0 0 0 0
93.5 0 0 0 0 1 0 1 1 0 0 0 0 0
94.0 0 0 0 0 1 0 1 1 0 0 0 0 0
94.5 0 0 0 0 1 0 1 1 0 0 0 0 0
95.0 0 0 0 1 0 0 0 0 0 0 0 0 0
95.5 0 0 0 1 0 0 0 0 0 0 0 0 0
96.0 0 0 0 1 0 0 0 0 0 0 0 0 0
96.5 0 0 0 1 0 0 0 0 0 0 0 0 0
97.0 0 0 0 1 0 0 0 0 0 0 0 0 0
97.5 0 0 0 1 0 0 0 0 0 0 0 0 0
98.0 0 0 0 1 0 0 0 0 0 0 0 0 0
98.5 0 0 0 1 0 0 0 0 0 0 0 0 0
99.0 0 0 0 1 0 0 0 0 0 0 0 0 0
99.5 0 0 0 1 0 0 0 0 0 0 0 0 0
100.0 0 0 0 1 0 0 0 1 0 0 0 0 0
100.5 0 0 0 1 0 0 0 1 0 0 0 0 0
101.0 0 0 0 1 0 0 0 1 0 0 0 0 0
101.5 0 0 0 1 0 0 0 1 0 0 0 0 0
102.0 0 0 0 1 0 0 0 1 0 0 0 0 0
102.5 0 0 0 1 0 0 0 1 0 0 0 0 0
103.0 0 0 0 1 0 0 0 1 0 0 0 0 0
103.5 0 0 0 1 0 0 0 1 0 0 0 0 0
104.0 0 0 0 1 0 0 0 1 0 0 0 0 0
104.5 0 0 0 1 0 0 0 1 0 0 0 0 0
105.0 0 0 0 1 0 0 1 0 0 0 0 0 0
105.5 0 0 0 1 0 0 1 0 0 0 0 0 0
106.0 0 0 0 1 0 0 1 0 0 0 0 0 0
106.5 0 0 0 1 0 0 1 0 0 0 0 0 0
107.0 0 0 0 1 0 0 1 0 0 0 0 0 0
107.5 0 0 0 1 0 0 1 0 0 0 0 0 0
108.0 0 0 0 1 0 0 1 0 0 0 0 0 0
108.5 0 0 0 1 0 0 1 0 0 0 0 0 0
109.0 0 0 0 1 0 0 1 0 0 0 0 0 0
109.5 0 0 0 1 0 0 1 0 0 0 0 0 0
110.0 0 0 0 1 0 0 1 1 0 0 0 0 0
110.5 0 0 0 1 0 0 1 1 0 0 0 0 0
111.0 0 0 0 1 0 0 1 1 0 0 0 0 0
111.5 0 0 0 1 0 0 1 1 0 0 0 0 0
112.0 0 0 0 1 0 0 1 1 0 0 0 0 0
112.5 0 0 0 1 0 0 1 1 0 0 0 0 0
113.0 0 0 0 1 0 0 1 1 0 0 0 0 0
113.5 0 0 0 1 0 0 1 1 0 0 0 0 0
114.0 0 0 0 1 0 0 1 1 0 0 0 0 0
114.5 0 0 0 1 0 0 1 1 0 0 0 0 0
115.0 0 0 1 0 0 0 0 0 0 0 0 0 0
115.5 0 0 1 0 0 0 0 0 0 0 0 0 0
116.0 0 0 1 0 0 0 0 0 0 0 0 0 0
116.5 0 0 1 0 0 0 0 0 0 0 0 0 0
117.0 0 0 1 0 0 0 0 0 0 0 0 0 0
117.5 0 0 1 0 0 0 0 0 0 0 0 0 0
118.0 0 0 1 0 0 0 0 0 0 0 0 0 0
118.5 0 0 1 0 0 0 0 0 0 0 0 0 0
119.0 0 0 1 0 0 0 0 0 0 0 0 0 0
119.5 0 0 1 0 0 0 0 0 0 0 0 0 0
120.0 0 0 1 0 0 0 0 1 0 0 0 0 0
120.5 0 0 1 0 0 0 0 1 0 0 0 0 0
121.0 0 0 1 0 0 0 0 1 0 0 0 0 0
121.5 0 0 1 0 0 0 0 1 0 0 0 0 0
122.0 0 0 1 0 0 0 0 1 0 0 0 0 0
122.5 0 0 1 0 0 0 0 1 0 0 0 0 0
123.0 0 0 1 0 0 0 0 1 0 0 0 0 0
123.5 0 0 1 0 0 0 0 1 0 0 0 0 0
124.0 0 0 1 0 0 0 0 1 0 0 0 0 0
124.5 0 0 1 0 0 0 0 1 0 0 0 0 0
125.0 0 0 1 0 0 0 1 0 0 0 0 0 0
125.5 0 0 1 0 0 0 1 0 0 0 0 0 0
126.0 0 0 1 0 0 0 1 0 0 0 0 0 0
126.5 0 0 1 0 0 0 1 0 0 0 0 0 0
127.0 0 0 1 0 0 0 1 0 0 0 0 0 0
127.5 0 0 1 0 0 0 1 0 0 0 0 0 0
128.0 0 0 1 0 0 0 1 0 0 0 0 0 0
128.5 0 0 1 0 0 0 1 0 0 0 0 0 0
129.0 0 0 1 0 0 0 1 0 0 0 0 0 0
129.5 0 0 1 0 0 0 1 0 0 0 0 0 0
130.0 0 0 1 0 0 0 1 1 0 0 0 0 0
130.5 0 0 1 0 0 0 1 1 0 0 0 0 0
131.0 0 0 1 0 0 0 1 1 0 0 0 0 0
131.5 0 0 1 0 0 0 1 1 0 0 0 0 0
132.0 0 0 1 0 0 0 1 1 0 0 0 0 0
132.5 0 0 1 0 0 0 1 1 0 0 0 0 0
133.0 0 0 1 0 0 0 1 1 0 0 0 0 0
133.5 0 0 1 0 0 0 1 1 0 0 0 0 0
134.0 0 0 1 0 0 0 1 1 0 0 0 0 0
134.5 0 0 1 0 0 0 1 1 0 0 0 0 0
135.0 0 1 0 0 0 0 0 0 0 0 0 0 0
135.5 0 1 0 0 0 0 0 0 0 0 0 0 0
136.0 0 1 0 0 0 0 0 0 0 0 0 0 0
136.5 0 1 0 0 0 0 0 0 0 0 0 0 0
137.0 0 1 0 0 0 0 0 0 0 0 0 0 0
137.5 0 1 0 0 0 0 0 0 0 0 0 0 0
138.0 0 1 0 0 0 0 0 0 0 0 0 0 0
138.5 0 1 0 0 0 0 0 0 0 0 0 0 0
139.0 0 1 0 0 0 0 0 0 0 0 0 0 0
139.5 0 1 0 0 0 0 0 0 0 0 0 0 0
140.0 0 1 0 0 0 0 0 1 0 0 0 0 0
140.5 0 1 0 0 0 0 0 1 0 0 0 0 0
141.0 0 1 0 0 0 0 0 1 0 0 0 0 0
141.5 0 1 0 0 0 0 0 1 0 0 0 0 0
142.0 0 1 0 0 0 0 0 1 0 0 0 0 0
142.5 0 1 0 0 0 0 0 1 0 0 0 0 0
143.0 0 1 0 0 0 0 0 1 0 0 0 0 0
143.5 0 1 0 0 0 0 0 1 0 0 0 0 0
144.0 0 1 0 0 0 0 0 1 0 0 0 0 0
144.5 0 1 0 0 0 0 0 1 0 0 0 0 0
145.0 0 1 0 0 0 0 1 0 0 0 0 0 0
145.5 0 1 0 0 0 0 1 0 0 0 0 0 0
146.0 0 1 0 0 0 0 1 0 0 0 0 0 0
146.5 0 1 0 0 0 0 1 0 0 0 0 0 0
147.0 0 1 0 0 0 0 1 0 0 0 0 0 0
147.5 0 1 0 0 0 0 1 0 0 0 0 0 0
148.0 0 1 0 0 0 0 1 0 0 0 0 0 0
148.5 0 1 0 0 0 0 1 0 0 0 0 0 0
149.0 0 1 0 0 0 0 1 0 0 0 0 0 0
149.5 0 1 0 0 0 0 1 0 0 0 0 0 0
150.0 0 1 0 0 0 0 1 1 0 0 0 0 0
150.5 0 1 0 0 0 0 1 1 0 0 0 0 0
151.0 0 1 0 0 0 0 1 1 0 0 0 0 0
151.5 0 1 0 0 0 0 1 1 0 0 0 0 0
152.0 0 1 0 0 0 0 1 1 0 0 0 0 0
152.5 0 1 0 0 0 0 1 1 0 0 0 0 0
153.0 0 1 0 0 0 0 1 1 0 0 0 0 0
153.5 0 1 0 0 0 0 1 1 0 0 0 0 0
154.0 0 1 0 0 0 0 1 1 0 0 0 0 0
154.5 0 1 0 0 0 0 1 1 0 0 0 0 0
155.0 0 1 0 0 0 1 0 0 0 0 0 0 0
155.5 0 1 0 0 0 1 0 0 0 0 0 0 0
156.0 0 1 0 0 0 1 0 0 0 0 0 0 0
156.5 0 1 0 0 0 1 0 0 0 0 0 0 0
157.0 0 1 0 0 0 1 0 0 0 0 0 0 0
157.5 0 1 0 0 0 1 0 0 0 0 0 0 0
158.0 0 1 0 0 0 1 0 0 0 0 0 0 0
158.5 0 1 0 0 0 1 0 0 0 0 0 0 0
159.0 0 1 0 0 0 1 0 0 0 0 0 0 0
159.5 0 1 0 0 0 1 0 0 0 0 0 0 0
160.0 0 1 0 0 0 1 0 1 0 0 0 0 0
160.5 0 1 0 0 0 1 0 1 0 0 0 0 0
161.0 0 1 0 0 0 1 0 1 0 0 0 0 0
161.5 0 1 0 0 0 1 0 1 0 0 0 0 0
162.0 0 1 0 0 0 1 0 1 0 0 0 0 0
162.5 0 1 0 0 0 1 0 1 0 0 0 0 0
163.0 0 1 0 0 0 1 0 1 0 0 0 0 0
163.5 0 1 0 0 0 1 0 1 0 0 0 0 0
164.0 0 1 0 0 0 1 0 1 0 0 0 0 0
164.5 0 1 0 0 0 1 0 1 0 0 0 0 0
165.0 0 1 0 0 1 0 0 0 0 0 0 0 0
165.5 0 1 0 0 1 0 0 0 0 0 0 0 0
166.0 0 1 0 0 1 0 0 0 0 0 0 0 0
166.5 0 1 0 0 1 0 0 0 0 0 0 0 0
167.0 0 1 0 0 1 0 0 0 0 0 0 0 0
167.5 0 1 0 0 1 0 0 0 0 0 0 0 0
168.0 0 1 0 0 1 0 0 0 0 0 0 0 0
168.5 0 1 0 0 1 0 0 0 0 0 0 0 0
169.0 0 1 0 0 1 0 0 0 0 0 0 0 0
169.5 0 1 0 0 1 0 0 0 0 0 0 0 0
170.0 0 1 0 0 1 0 0 1 0 0 0 0 0
170.5 0 1 0 0 1 0 0 1 0 0 0 0 0
171.0 0 1 0 0 1 0 0 1 0 0 0 0 0
171.5 0 1 0 0 1 0 0 1 0 0 0 0 0
172.0 0 1 0 0 1 0 0 1 0 0 0 0 0
172.5 0 1 0 0 1 0 0 1 0 0 0 0 0
173.0 0 1 0 0 1 0 0 1 0 0 0 0 0
173.5 0 1 0 0 1 0 0 1 0 0 0 0 0
174.0 0 1 0 0 1 0 0 1 0 0 0 0 0
174.5 0 1 0 0 1 0 0 1 0 0 0 0 0
175.0 0 1 0 0 1 0 1 0 0 0 0 0 0
175.5 0 1 0 0 1 0 1 0 0 0 0 0 0
176.0 0 1 0 0 1 0 1 0 0 0 0 0 0
176.5 0 1 0 0 1 0 1 0 0 0 0 0 0
177.0 0 1 0 0 1 0 1 0 0 0 0 0 0
177.5 0 1 0 0 1 0 1 0 0 0 0 0 0
178.0 0 1 0 0 1 0 1 0 0 0 0 0 0
178.5 0 1 0 0 1 0 1 0 0 0 0 0 0
179.0 0 1 0 0 1 0 1 0 0 0 0 0 0
179.5 0 1 0 0 1 0 1 0 0 0 0 0 0
180.0 0 1 0 0 1 0 1 1 0 0 0 0 0
180.5 0 1 0 0 1 0 1 1 0 0 0 0 0
181.0 0 1 0 0 1 0 1 1 0 0 0 0 0
181.5 0 1 0 0 1 0 1 1 0 0 0 0 0
182.0 0 1 0 0 1 0 1 1 0 0 0 0 0
182.5 0 1 0 0 1 0 1 1 0 0 0 0 0
183.0 0 1 0 0 1 0 1 1 0 0 0 0 0
183.5 0 1 0 0 1 0 1 1 0 0 0 0 0
184.0 0 1 0 0 1 0 1 1 0 0 0 0 0
184.5 0 1 0 0 1 0 1 1 0 0 0 0 0
185.0 0 1 0 1 0 0 0 0 0 0 0 0 0
185.5 0 1 0 1 0 0 0 0 0 0 0 0 0
186.0 0 1 0 1 0 0 0 0 0 0 0 0 0
186.5 0 1 0 1 0 0 0 0 0 0 0 0 0
187.0 0 1 0 1 0 0 0 0 0 0 0 0 0
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188.0 0 1 0 1 0 0 0 0 0 0 0 0 0
188.5 0 1 0 1 0 0 0 0 0 0 0 0 0
189.0 0 1 0 1 0 0 0 0 0 0 0 0 0
189.5 0 1 0 1 0 0 0 0 0 0 0 0 0
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190.5 0 1 0 1 0 0 0 1 0 0 0 0 0
191.0 0 1 0 1 0 0 0 1 0 0 0 0 0
191.5 0 1 0 1 0 0 0 1 0 0 0 0 0
192.0 0 1 0 1 0 0 0 1 0 0 0 0 0
192.5 0 1 0 1 0 0 0 1 0 0 0 0 0
193.0 0 1 0 1 0 0 0 1 0 0 0 0 0
193.5 0 1 0 1 0 0 0 1 0 0 0 0 0
194.0 0 1 0 1 0 0 0 1 0 0 0 0 0
194.5 0 1 0 1 0 0 0 1 0 0 0 0 0
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494.5 0 4 1 0 0 0 1 1 0 0 0 0 0
495.0 0 5 0 0 0 0 0 0 0 0 0 0 0
495.5 0 5 0 0 0 0 0 0 0 0 0 0 0
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497.5 0 5 0 0 0 0 0 0 0 0 0 0 0
498.0 0 5 0 0 0 0 0 0 0 0 0 0 0
498.5 0 5 0 0 0 0 0 0 0 0 0 0 0
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499.5 0 5 0 0 0 0 0 0 0 0 0 0 0
500.0 0 5 0 0 0 0 0 1 0 0 0 0 0
Modify # of available plates as needed - fractional plates are auto-determined by the cell K7 on the Start Tab, but you can override
the value
A Note about Bar Loading: The Bar loading calculator only works with the weights you have. In other words, sometimes the total
between the Weight column and the calculator won't perfectly match. Ex: You're supposed to lift 100lbs today, but you don't have any
2.5lb weights. The calculator will suggest one 25lb plate (95lbs).
but you can override
ometimes the total

ut you don't have any
Change Log
v1.0 Original
v1.1 Added Ability to select Kg or Lbs
Added Warmup sets (@60/70/80%)
Added Ability to Change Main/Secondary Lift Order
v2.0 Added 4-Day Option (Macro)
Added "Custom" entries to Tier 2/3 dropdown lists
Cleaned up cell formulas
v2.2 Added Microplates Option
Selecting "Yes" enables rounding by 0.5 (lbs lonely)
Selecting "No" disables rounding (defaults to 5lbs)
v2.3 Corrected Error in Formulas which resulted in incorrect incrementing
v2.4 Added a couple/few Tier 3 exercises
Added Selectable Tier 2 Percentage
v3.0 Clarified Instructions on Start Tab
Added Modified T1 Rep Scheme (3x5+ > 4x3+ > 5x2+)
v3.5 Major revamp to formulas to clear up the jumbled mess of IF statements
Added Modified T1 progression based upon AMRAP set
v3.6 Bugfixes
v3.7 Bugfixes
v3.8 Bugfixes
Added Wilks
v3.81 Bugfixes
v3.82 Bugfixes
v3.83 Sheesh. Bugfixes
v3.84 WTF Bugfixes
v3.85 I need to hire someone to check for bugs.
v3.86 1RM calculator (Wendler formula)
You guessed it. Bugfixes.
v4.00 Added Modified T2 Rep Scheme (4x8 > 4x6 > 4x4)
Added Modified T3 Rep Scheme (4x12+ progression @18)
Added Charts to track progress!
Added Bar Calculators
Cleaned up Instruction Page
v4.01 Fixed T3 Formatting errors
v4.02 Now you can change T1 exercises to whatever you like on the Start Tab
Added Secondary Bar Weights (15kg/35lbs)
Fixed Error calculating Est 1RM
v4.05 Various small errors fixed
Fixed error when selecting modified T1 and modified rep scheme
v4.06 Added 1.5lb / 1.25kg microplates
Fixed conditional formatting on Week 1
Modified Data Validation on Start Sheet for clarity
Added clarification on weight vs. bar loading
v4.1 Fixed error with 10x1 no tproperly behaving on T1 lifts
v4.5 Revamp of Start page
Revamp of wayyyyy too many formulas

v4 - 5b5 GZCLP 3-4 Day 12-Week

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v4 - 5b5 GZCLP 3-4 Day 12-Week

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GZCLP 3 or 4-Day (12 Week) v4.5b5 by /u/Blacknoir

READ THESE FIRST!!!

How the Program Works

Tier 1 Lift Progression

Tier 2 Lift Progression

Tier 3 Lift Progression

AMRAP Weight Progress same amount each session (Column N)

1. Select your Options: Select your genetic chromosomal "Gender", 3 or 4

3. Enter your starting weights for your main lifts in Column J.

ou've given me!

r main lifts in Column J.

weight you want to increase

Bench 95 3x10 57.5 67.5 80 10 10 10

Day 2 Est 1RM OHP

Deadlift 135 3x10 80 95 115

Day 3 Est 1RM Bench

Squat 95 3x10 57.5 67.5 80

Enter How Many Reps you 0 1 1 0 0 1 0 0 0

Plates (Each Side) with a 20 Kg Bar

the Start Tab

Bench 95 3x10 57.5 67.5 80 120 Seconds

Day 2 Est 1RM OHP

Deadlift 135 3x10 80 95 115 120 Seconds

Day 3 Est 1RM Bench

Squat 95 3x10 57.5 67.5 80 120 Seconds

Lat Pulldowns 30 3x15+ 0 0 0

Day 4 Est 1RM Deadlift

OHP 65 3x10 40 45 55 120 Seconds

0 4x12+ ### ### -1146

What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-

Note: This only works if you have DL/Bench/Squat as T1 lifts

Please Select Kg or Lbs on the Start Tab

A Note about Bar Loading:

Please Select Kg or Lbs on the Start Tab

works with the weights you have.

OHP 65 3x10 40 45 55 120 Seconds 0 1 0 0 0 1 0 0 0 0 0 0 0

Bench 100 3x10 60 70 85 120 Seconds 0 2 0 0 0 0 0 0 0 0 0 0 0

Deadlift 135 3x8 80 95 115 120 Seconds 0 2 1 0 0 1 0 0 0 0 0 0 0

Bench 95 3x8 57.5 67.5 80 120 Seconds

Day 2 Est 1RM OHP

Deadlift 135 3x8 80 95 115 120 Seconds

Day 3 Est 1RM Bench

Squat 95 3x8 57.5 67.5 80 120 Seconds

Lat Pulldowns 30 3x15+ 0 0 0

OHP 65 3x8 40 45 55 120 Seconds

0 4x12+ ### ### -1146

Please Select Kg or Lbs on the Start Tab

Please Select Kg or Lbs on the Start Tab

Squat 95 3x8 57.5 67.5 80 120 Seconds 0 1 1 0 0 1 0 0 0 0 0 0 0

OHP 65 3x8 40 45 55 120 Seconds 0 1 0 0 0 1 0 0 0 0 0 0 0

Bench 100 3x8 60 70 85 120 Seconds 0 2 0 0 0 0 0 0 0 0 0 0 0

Bench 95 3x6 57.5 67.5 80 120 Seconds 0 1 1 0 0

Day 2 Est 1RM OHP Please Select Kg or Lbs on

Deadlift 135 3x6 80 95 115 120 Seconds 0 2 1 0 0

Day 3 Est 1RM Bench Please Select Kg or Lbs on

Squat 95 3x6 57.5 67.5 80 120 Seconds 0 1 1 0 0