Train
Workout 4, next up
GZCLP, 4-day · B2 · 3 exercises
Today’s targets
Calculated by the rule engine- Main liftT1Deadlift 5×3+ 350 lbAug 7 · All reps hit: 350 lb next time.Per side: 45 · 45 · 45 · 10 · 5 · 2.5
- SecondaryT2Overhead Press 3×8 80 lbAug 7 · Missed reps: switch to 3×8 at 80 lb. · Stage 2 after a missed sessionPer side: 10 · 5 · 2.5
- AccessoryT3Dumbbell Row 3×15+ 40 lbAug 7 · Last set hit 23 of 25: same weight next time.
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.