Plan
GZCLP, 4-day
Sample program · 4 workouts in rotation · 5 rules confirmed
Workouts
4 · done in order, not on set daysWorkout 1A1
- Main liftT1Back Squat5×3+
- SecondaryT2Bench Press3×10
- AccessoryT3Lat Pulldown3×15+
Workout 2B1
- Main liftT1Overhead Press5×3+
- SecondaryT2Deadlift3×10
- AccessoryT3Dumbbell Row3×15+
Workout 3A2
- Main liftT1Bench Press5×3+
- SecondaryT2Back Squat3×10
- AccessoryT3Lat Pulldown3×15+
Workout 4B2
- Main liftT1Deadlift5×3+
- SecondaryT2Overhead Press3×10
- AccessoryT3Dumbbell Row3×15+
What do these labels mean?
Tiers
- Main liftT1
- Heavy, low reps. The lift the session is built around.
- SecondaryT2
- Moderate weight, more sets. Builds volume for a main lift.
- AccessoryT3
- Light, high reps. Muscle and joint health.
Workouts
Workouts come in order, not on set weekdays. Train whenever you can and the next one in line is up. A1, B1, A2, B2 are your program’s own names for them.
Schemes read sets × reps: 5×3+ is five sets of three, with as many reps as you can on the last.
Progression rules
Code runs these exactly- Main liftsT1Progress+10 lb lower · +5 lb upper, after a full session
- Main liftsT1On failure5×3+ → 6×2+ → 10×1+ → retest 5RM, restart at 85%
- Secondary liftsT2Progress+10 lb lower · +5 lb upper, after a full session
- Secondary liftsT2On failure3×10 → 3×8 → 3×6 → reset: 3×10 at 85% of last weight
- AccessoriesT3ProgressAdd weight when the last set hits 25+ reps