Gzcl Free Compendium Of Programs 5g5py
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Hey Everybody! GZCL here AKA Cody Lefever.
Email: [email protected]
What you'll find in the next few tabs are super simple spreadsheets that come Read the instructions and notes and whatever you do don't mess around with a
But... if you're an Excel Wizard then you'll probably LMAO at this cause it's simp
But, what this means is that anyone can poke through this and figure out how t Give the pre loaded program a shot first. (It'll be awesome, promise.)
If you want to play around with the spread sheet and make adjustments save a
I left all these cells UNLOCKED so you can look at the formula bar and see wha
WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULA
eadsheets that come preloaded with different set ups using my GZCL Method as inspiration. n't mess around with any of the cells that aren't like this: YELLOW … Unless you're confident at this cause it's simple.
s and figure out how to do this for themselves. :)
e, promise.)
ke adjustments save a 2nd Read a review of it here!
mula bar and see what I used, change or imporove as desired, and therefore what you can use to build
OVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.
s inspiration. nless you're confident with your Excel skills.
hat you can use to build your own training programs!
Here's a video on the basic use of this Blank Templa Here's a more complete walk throu T1 Movements Training (Training Max is an estimated daily Max T1 Movements should be comp Squat 315 Exceptions: Bench Press 225 Examples: Front Squat, Close Grip Deadlift 405 Sling Shot Bench, High Bar, Low Ba OHP 135 Progression Table (Percentage of Training Max) Week One From 2/2/2016 Enter as decimal To 2/8/2016 (Ex: .85 = 85%) Tier 1 Movement % Day One 1 Day One 1 Day One 1 Day Two 1 Day Two 1 Day Two 1 Day Three 1 Day Three 1 Day Three 1 Day Four 1 Day Four 1 Day Four 1 Day Five 1 Day Five 1 Day Five 1 Day Six 1 Day Six 1 Day Six 1 Day Seven 1 Day Seven 1 Day Seven 1 Tier 2 Day One 2 Day One 2 Day Two 2 Day Two 2 Day Three 2 Day Three 2 Day Four 2
Day Four Day Five Day Five Day Six Day Six Day Seven Day Seven
2 2 2 2 2 2 2
Third Tier Progression Guidelines Weeks 1&2 In 3-4 sets work up to Weeks 3&4 In 3-4 sets work up to Weeks 5&6 In 3-4 sets work up to Week 7&8 In 3-4 sets work up to Week 9 In 3-4 sets work up to
heaviest heaviest heaviest heaviest heaviest
12-15 reps. Once reached that's the first se 10-12 reps. Once reached that's the first se 8-10 reps. Once reached that's the first set 6-8 reps. Once reached that's the first set. 10 reps. Once reached that is final set for th
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have Training Schedule Week 1 Day One Tier Exercise 1 1 1 2 2 3 3 3 Day Two Tier Exercise 1 1 1 2 2 3 3 3 Day Three Tier Exercise 1 1 1
Weight Rep Set 0 0
0
0
0
0
Weight Rep Set 0
0
Weight Rep Set 0 0
2 2 3 3 3 Day Four Tier Exercise 1 1 1 2 2 3 3 3 Day Five Tier Exercise 1 1 1 2 2 3 3 3 Day Six Tier Exercise 1 1 1 2 Rest 2 3 3 3 Day Seven Tier Exercise 1 1 1 2 Rest 2 3
0
0
Weight Rep Set 0 0
0
0
Weight Rep Set 0 0
0
0
Weight Rep Set 0
Weight Rep Set 0
3 3
e basic use of this Blank Template https://www.youtube.com/watch?v=gFzlEQI9eE0 e's a more complete walk through https://www.youtube.com/watch?v=G8VxKDyppLc ining Max is an estimated daily 2RM.) T2 Accessories Training Movements should be competition lifts. Max eptions: Any close variation of a competition lift. Incline Bench mples: Front Squat, Close Grip Bench, opposite DL. Front squat g Shot Bench, High Bar, Low Bar, etc.
Week Two 2/9/2016 2/15/2016 Movement
%
Week Three 2/16/2016 2/22/2016 Movement
%
Once reached that's the first set. Perform four more sets at same weight. Once reached that's the first set. Perform three more sets at same weight. nce reached that's the first set. Perform two more sets at same weight. ce reached that's the first set. Perform one more set at same weight. ce reached that is final set for that movement.
Rep Out Rul Feeling Run Down Perform al Steps for 1 wee
et one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps Week 2 Day One Exercise
Weight Rep Set 0 0
0
Day Two Exercise 0
0
Day Three Exercise
Week 3 Day One Exercise
0
Weight Rep Set 0
0
0
0
Weight 0
0
0
Day Two Exercise
0
Weight Rep Set 0 0
Weight 0 0
Day Three Exercise
Weight 0 0
0
Day Four Exercise
Weight Rep Set 0 0
0
Day Five Exercise
0
Day Six Exercise
Day Four Exercise
0
Weight Rep Set 0 0
0
0
0
Weight Rep Set
0
Weight 0 0
0
Day Six Exercise
0
0
Weight 0
Rest
Rest
Day Seven Exercise
Day Seven Exercise
Weight Rep Set 0
Rest
Weight 0 0
0
Day Five Exercise
0
Weight 0
Rest
List movements here that are not T1 movements, or based upon T1 movements. Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately base Good T2 Options: Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, st Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. O Squatting: More squats varieties including other bar positions and pauses. Including front sq Week Four 2/23/2016 2/29/2016 Movement
%
General Guidance (+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Po Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the rem Perform all Step 2: Volume deload by decreasing all T3 movements by one set Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes
d get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps
Rep Set
Rep Set
Rep Set
Week 4 Day One Exercise
Weight 0 0
0
0
0
Weight 0
0
0
Day Two Exercise
Day Three Exercise
Weight 0 0
Rep Set
Rep Set
Rep Set
0
Rep Set
Day Four Exercise
Weight 0 0
0
Rep Set
Day Five Exercise
Day Six Exercise
Rep Set
0
Weight 0 0
0
Rep Set
0
Rep Set
0
Weight
Rep Set
Weight
Rep Set
0
Rest
Rep Set
Day Seven Exercise 0
Rest
ts, or based upon T1 movements. can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
ore deadlifts including deficits, blocks, stiff legs, etc. h bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc. r positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and le Week Five 3/1/2016 3/7/2016 Movement
%
Week Six 3/8/2016 3/14/2016 Movement
%
wn as an AMRAP, or, As Many Reps As Possible. 1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot. on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank follow ll T3 movements by one set for the rest of that week. Resume T3 volume as written the following w days and try to get 30-60 more minutes of sleep each night that week.
et three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps fo Week 5 Day One Exercise
Weight Rep Set 0 0
0
Day Two Exercise 0
0
Day Three Exercise
Week 6 Day One Exercise
0
Weight Rep Set 0
0
0
0
Weight 0
0
0
Day Two Exercise
0
Weight Rep Set 0 0
Weight 0 0
Day Three Exercise
Weight 0 0
0
Day Four Exercise
Weight Rep Set 0 0
0
Day Five Exercise
0
Day Six Exercise
Day Four Exercise
0
Weight Rep Set 0 0
0
0
0
Weight Rep Set
Weight 0 0
0
Day Five Exercise
0
Weight 0 0
0
Day Six Exercise
0
0
0
Weight 0
Rest
Day Seven Exercise
Weight Rep Set 0
Rest
Day Seven Exercise
Weight 0
e Bench cannot.
ss, seated, etc. good mornings, and leg pressing… Week Seven 3/15/2016 3/21/2016 Movement
%
Rest Guide The rest guide is important to follo T1 Rest 3-5 minutes between sets. Closer to 5 m T2 Rest 2-3 minutes between sets. Closer to 3 m T3 Frest 60-90 seconds between sets. Closer to 9
k. Don't be an idiot. eps left in tank following week. written the following week.
lb. doing max reps for each following set.
Rep Set
Week 7 Day One Exercise
T3 sets do not have to all be same reps per set. P
Weight Rep Set 0 0
0
Rep Set
Day Two Exercise 0
0
Rep Set
Day Three Exercise
0
Weight Rep Set 0
0
Weight Rep Set 0 0
0
Rep Set
Day Four Exercise
Weight Rep Set 0 0
0
Rep Set
Day Five Exercise
0
Weight Rep Set 0 0
0
Rep Set
0
Day Six Exercise
0
Weight Rep Set 0
Rest
Rep Set
Day Seven Exercise
Weight Rep Set 0
Rest
Week Eight 3/22/2016 3/28/2016 Movement
%
Week Nine 3/29/2016 4/4/2016 Movement
%
The rest guide is important to follow fairly closely due to Rep Out Rule. t 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9. t 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9. t 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
ot have to all be same reps per set. Peform each following "Rep Out Rule" described above Week 8 Day One Exercise
Weight Rep Set 0 0
0
Day Two Exercise 0
0
Day Three Exercise
Week 9 Day One Exercise
0
Weight Rep Set 0
0
0
0
Weight 0
0
0
Day Two Exercise
0
Weight Rep Set 0 0
Weight 0 0
Day Three Exercise
Weight 0 0
0
Day Four Exercise
Weight Rep Set 0 0
0
Day Five Exercise
0
Day Six Exercise
Day Four Exercise
0
Weight Rep Set 0 0
0
0
0
Weight Rep Set
0
Weight 0 0
0
Day Six Exercise
0
0
Weight 0
Rest
Rest
Day Seven Exercise
Day Seven Exercise
Weight Rep Set 0
Rest
Weight 0 0
0
Day Five Exercise
0
Weight 0
Rest
e" described above.
Rep Set
Rep Set
Rep Set
Rep Set
Rep Set
Rep Set
Rep Set
Third Tier Progression Guidelines Weeks 1&2 In 3-4 sets work up to Weeks 3&4 In 3-4 sets work up to Weeks 5&6 In 3-4 sets work up to Week 7&8 In 3-4 sets work up to Week 9 In 3-4 sets work up to
heaviest heaviest heaviest heaviest heaviest
12-15 reps. Once reached that's the first set. Perform four more sets at same weight. 10-12 reps. Once reached that's the first set. Perform three more sets at same weight. 8-10 reps. Once reached that's the first set. Perform two more sets at same weight. 6-8 reps. Once reached that's the first set. Perform one more set at same weight. 10 reps. Once reached that is final set for that movement.
General Guidance (+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week. Perform all Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set. Training Schedule Week 1 Day One Tier Exercise 1 Squat 1 1 2 Incline Bench 3 V Grip Cable Row 3 Ez Bar Curl 3 Leg Curl Day Two Tier Exercise 1 Bench 1 1 2 Pause Squat 3 Seated DB OHP 3 Side Laterals 3 Pec Deck Day Three Tier Exercise 1 3" Deficit Deadlift 1 1 2 Legs Up Bench 3 Pull Up 3 Hyper Extension 3 Rear Delt Flye Day Four Tier Exercise 1 Sling Shot Bench 1 1 2 Paused Deadlift 3 Wide Grip Incline 3 Dips 3 Cable OH Tri Ext Day Five Tier Exercise 1 Front Squat 1 1 2 Close Grip Bench 3 Stiff Leg Deadlift 3 Back Step Lunge 3 Lat Pull Down
Weight Rep Set 235 4 3+
80 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 160 4 3+
195 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 220 4 3+
115 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 170 4 3+
175 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 140 4 3+
125 ? ? ?
10 4+ Max 5 Max 5 Max 5
Week 2 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 3" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 250 3 4+
90 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 170 3 4+
205 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 235 3 4+
125 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 180 3 4+
190 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 150 3 4+
135 ? ? ?
8 Max Max Max
4 5 5 5
Week 3 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 240 255 270 95 ? ? ?
Rep Set 3 1 2 2 1 3+ 6 4 Max 4 Max 4 Max 4
Weight 165 175 185 220 ? ? ?
Rep Set 3 1 2 2 1 3+ 1 10+ Max 4 Max 4 Max 4
Weight Rep Set 250 2 5+
135 ? ? ?
6 Max Max Max
4 4 4 4
Weight 175 185 195 205 ? ? ?
Rep Set 3 1 2 2 1 3+ 1 10+ Max 4 Max 4 Max 4
Weight 145 155 160 145 ? ? ?
Rep Set 3 1 2 2 1 3+ 6 4 Max 4 Max 4 Max 4
Week 4 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 1" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 260 1 5+
100 ? ? ?
5 5+ Max 3 Max 3 Max 3
Weight Rep Set 180 1 5+
215 ? ? ?
5 5+ Max 3 Max 3 Max 3
Weight 260 275 290 145 ? ? ?
Rep Set 3 1 2 1 1 3+ 5 5+ Max 3 Max 3 Max 3
Weight Rep Set 190 1 5+
220 ? ? ?
5 5+ Max 3 Max 3 Max 3
Weight Rep Set 155 1 5+
150 ? ? ?
5 5+ Max 3 Max 3 Max 3
Week 5 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 250 260 275 75 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 170 180 190 165 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 265 280 295 105 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 180 190 200 160 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 150 155 165 115 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Rest Guide The rest guide is important to follow T1 Rest 3-5 minutes between sets. Closer to 5 minutes o T2 Rest 2-3 minutes between sets. Closer to 3 minutes o T3 Frest 60-90 seconds between sets. Closer to 90 secon
Training Schedule Week 1 Day One Tier Exercise 1 Squat 1 1 2 Incline Bench 3 V Grip Cable Row 3 Ez Bar Curl 3 Leg Curl Day Two Tier Exercise 1 Bench 1 1 2 Pause Squat 3 Seated DB OHP 3 Side Laterals 3 Pec Deck Day Three Tier Exercise 1 3" Deficit Deadlift 1 1 2 Legs Up Bench 3 Pull Up 3 Hyper Extension 3 Rear Delt Flye Day Four Tier Exercise 1 Sling Shot Bench 1 1 2 Paused Deadlift 3 Wide Grip Incline 3 Dips 3 Cable OH Tri Ext Day Five Tier Exercise 1 SSB Squat 1 1 2 Close Grip Bench 3 Stiff Leg Deadlift 3 Back Step Lunge 3 Lat Pull Down
Weight Rep Set 385 4 3+
145 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 275 4 3+
320 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 400 4 3+
195 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 295 4 3+
320 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 320 4 3+
210 ? ? ?
10 4+ Max 5 Max 5 Max 5
Week 2 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 3" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 410 3 4+
160 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 295 3 4+
340 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 430 3 4+
210 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 310 3 4+
350 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 340 3 4+
230 ? ? ?
8 Max Max Max
4 5 5 5
Week 3 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 3" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 430 2 5+
170 ? ? ?
6 Max Max Max
4 4 4 4
Weight Rep Set 310 2 5+
365 ? ? ?
1 Max Max Max
10 4 4 4
Weight Rep Set 455 2 5+
230 ? ? ?
6 Max Max Max
4 4 4 4
Weight Rep Set 325 2 5+
375 ? ? ?
1 Max Max Max
10 4 4 4
Weight Rep Set 365 2 5+
245 ? ? ?
6 Max Max Max
4 4 4 4
Week 4 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 400 410 420 185 ? ? ? Weight 285 295 300 355 ? ? ? Weight 415 430 440 245 ? ? ?
Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4 Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4 Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4
Weight 300 310 315 400 ? ? ?
Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4
Weight 330 340 355 260 ? ? ?
Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4
Week 5 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 410 420 430 190 ? ? ? Weight 295 300 310 365 ? ? ? Weight 430 440 455 250 ? ? ?
Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3
Weight 310 315 325 415 ? ? ?
Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3
Weight 340 355 365 270 ? ? ?
Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3
Week 6 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 420 430 445 195 ? ? ? Weight 300 310 315 375 ? ? ? Weight 440 455 470 260 ? ? ?
Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3
Weight 315 325 335 430 ? ? ?
Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3
Weight 355 365 375 275 ? ? ?
Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3
Week 7 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 410 3 3+
200 ? ? ?
2 10+ Max 2 Max 2 Max 2
Weight Rep Set 295 3 3+
340 ? ? ?
2 5+ Max 2 Max 2 Max 2
Weight Rep Set 480 3 3+
270 ? ? ?
2 5+ Max 2 Max 2 Max 2
Weight Rep Set 310 3 3+
440 ? ? ?
2 5+ Max 2 Max 2 Max 2
Weight Rep Set 340 3 3+
285 ? ? ?
2 5+ Max 2 Max 2 Max 2
Week 8 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 420 1 5+
210 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 300 1 5+
355 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 495 1 5+
275 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 315 1 5+
455 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 355 1 5+
295 ? ? ?
1 Max Max Max
10 2 2 2
Week 9 Day One Exercise Squat
Deload V Grip Cable Row Leg Curl Day Two Exercise Bench
Deload Seated DB OHP Pec Deck Day Three Exercise Deadlift
Deload Pull Up Rear Delt Flye Day Four Exercise Sling Shot Bench
4" Block Deadlift Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Deload Back Step Lunge Lat Pull Down
Weight 430 445 455 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
Weight 310 315 325 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
Weight 510 520 535 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
Weight 325 335 340 480 ? ?
Rep 3 2 Max 5 Max Max
Set 1 1 1 4+ 1 1
Weight 365 375 385 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
GUIDE Movement 1" Deficit Deadlift 1" Deficit Deadlift Movement 2" Deficit Deadlift 2" Deficit Deadlift Movement 3" Deficit Deadlift 3" Deficit Deadlift
Movement Deadlift Deadlift Movement Deadlift Deadlift Movement Deadlift Deadlift
Movement Deadlift 1" Block Pull Movement Deadlift 2" Block Pull Movement Deadlift 3" Block Pull
Week One Weight Reps Find 3RM (-20% from above) 3 Week Two Weight Reps Find 2RM (-25% from above) 2 Week Three Weight Reps Find 1RM (-30% from above) 1 Week Four Weight 15% < Week-1's 3RM Weight (-20% from above) Week Five Weight 10% < Week-1's 3RM Weight (-15% from above) Week Six Weight Same as Week-1's 3RM (-7.5% from above)
Reps 3 5 Reps 2 3 Reps 1 1
Week Seven Weight Reps Find 3RM (+5% from above) Max Week Eight Weight Reps Find 2RM (+7.5% from above) Max Week Nine Weight Reps Find 1RM (10-20 lb. left in the tank) (+10% from above) Max
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST) Test Day Weight Reps Deadlift Find Actual 1RM
CALCULATOR Sets 5+ Sets 5+ Sets 7+
Movement T1 1" Deficit Deadlift T1 1" Deficit Deadlift Movement T1 2" Deficit Deadlift T1 2" Deficit Deadlift Movement T1 3" Deficit Deadlift T1 3" Deficit Deadlift
Sets 5+ 4
Movement T1 Deadlift T1 Deadlift
Sets 5+ 5
Movement T1 Deadlift T1 Deadlift
Sets 7+ 1+
Movement T1 Deadlift T1 Deadlift
Sets 4 Sets 4 Sets
in the tank) 2
Movement T1 Deadlift T1 1" Block Pull Movement T1 Deadlift T1 2" Block Pull Movement T1 Deadlift T1 3" Block Pull
Week One Weight 405 325 Week Two Weight 100 75 Week Three Weight 100 70 Week Four Weight 345 275 Week Five Weight 365 310 Week Six Weight 405 375 Week Seven Weight 100 105 Week Eight Weight 100 110 Week Nine Weight 100 110
BEFORE DL TEST) Sets RM
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TES Test Day Weight T1 Deadlift Find Actual 1RM
Use this as a stand alone deadlift pro
LATOR
Works well wi
One Reps 3RM 3
Sets 1 5+
Reps 2RM 2
Sets 1 5+
Reps 1RM 1
Sets 1 7+
Notes Only enter data into the fields that look like this: (+) Designation means the LAST SET of that movement is When going for 3, 2, & 1 Rep Maxes (Weeks 1-3 & 7-9) leav
Two
hree
Accessories (To be done on Deadlift Day) Weeks 1-3 T3 Lat Pull Down 5 sets x Max Reps T3 Dumbbell Row 5 sets x Max Reps T3 Dumbbell Hammer Curl 5 sets x Max Reps Weeks 4-6 T3 Lat Pull Down T3 Dumbbell Row T3 Dumbbell Hammer Curl
4 sets x Max Reps 4 sets x Max Reps 4 sets x Max Reps
Weeks 7-8 T3 Lat Pull Down T3 Dumbbell Row T3 Dumbbell Hammer Curl
3 sets x Max Reps 3 sets x Max Reps 3 sets x Max Reps
Sets 7+ 1+
Week 9 T3 Lat Pull Down T3 Dumbbell Row T3 Dumbbell Hammer Curl
1 sets x Max Reps 1 sets x Max Reps 1 sets x Max Reps
Reps 3RM Max
Sets 1 4
Day 2 Accessories (To be done on a separate lower or upp Weeks 1-3 T2 Stiff Leg Deadlift 4 sets x Max Reps T3 Leg Curl 4 sets x Max Reps
Reps 2RM Max
Sets 1 4
Weeks 4-6 T2 Stiff Leg Deadlift T3 Leg Curl
3 sets x Max Reps 3 sets x Max Reps
Reps 1RM Max
Sets 1 2
Weeks 7-8 T2 Stiff Leg Deadlift T3 Leg Curl
2 sets x Max Reps 2 sets x Max Reps
our Reps 3 5
Sets 5+ 4
Five Reps 2 3
Sets 5+ 5
Six Reps 1 1
even
ight
Nine
YS MINIMUM BEFORE DL TEST) Reps Sets Find Actual 1RM
Week 9 None, rest up.
lone deadlift program in any of your other programs. Works well with UHF 9 Wk.
hat look like this: 100 (Bold Blue on Yellow Background.) T SET of that movement is a rep-out. Go for max reps. Always leave 1-2 in your tank. axes (Weeks 1-3 & 7-9) leave 10-20 lb. left in your tank.
adlift Day)
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to a weight you can get 12-15 reps with on the first set Work up to a weight you can get 12-15 reps with on the first set Work up to a weight you can get 12-15 reps with on the first set
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to a weight you can get 10-12 reps with on the first set Work up to a weight you can get 10-12 reps with on the first set Work up to a weight you can get 10-12 reps with on the first set
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to a weight you can get 8-10 reps with on the first set Work up to a weight you can get 8-10 reps with on the first set Work up to a weight you can get 8-10 reps with on the first set
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to heaviest 10 reps in 3-4 sets. Work up to heaviest 10 reps in 3-4 sets. Work up to heaviest 10 reps in 3-4 sets.
e on a separate lower or upper day)
ts x Max Reps ts x Max Reps
Work up to a weight you can get 15-20 reps with on the first set Work up to a weight you can get 15-20 reps with on the first set
ts x Max Reps ts x Max Reps
Work up to a weight you can get 10-15 reps with on the first set Work up to a weight you can get 15-20 reps with on the first set
ts x Max Reps ts x Max Reps
Work up toa weight you can get 6-10 reps with on the first set Work up to a weight you can get 15-20 reps with on the first set
Rep Out R
T1 T2 T3
General Guidance (+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Po Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual Always leave 1-2 reps in your tank. Don't be an idiot. Rest Guide Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9. Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9. Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
Accessories Example: Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps f
AMRAP, or, As Many Reps As Possible. RAPs as well. Don't go to actual failure.
d have done 5+ more reps, left in the tank add 5 lb. for set three ets with 60 lb. doing max reps for each following set.
Cells with blue text on yellow background are drop down lists. STEP ONE: Select either Squat or Bench as a T1 to start off your Day One. T1 T2 T3a Day One Bench Incline BTNP Day Two Squat SLDL Pull Ups Day Three OHP CGBP Incline Day Four Deadlift Front Squat Row OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP: Behind the Neck Press STEP TWO: Pick LBS or KG in the yellow cell below. STEP THREE: Fill in your goal weights. Use these guidelines: Goal Weights Enter 2/5/10RM's for T1/T2/T3 T1 Movement KG T2 Movement Bench 405 Incline Squat 295 SLDL OHP 495 CGBP Deadlift 165 Front Squat Heads up, intensity focused will be intense… so yeah. Note: These percentages affect all lifts in the respective tier. Progression Schedules Week T1 Reps 1 85% 5 2 90% 3 3 87.5% 4 4 92.5% 2 5 90% 4 6 95% 2 7 92.5% 3 8 97.5% 1 9 95% 2 10 100% Max 11 90% 2 12 Test Test Week 1 2 3 4
T2 80% 85% 90% 82.5%
Reps 6 5 4 6
KG 225 185 245 225
Sets 3 4+ 3 5 3+ 4 3 9+ 3+ 1 4+ Test Sets 5 5 5+ 4
5 6 7 8 9 10 11 12
87.5% 92.5% 85% 90% 95% 100% Rest Rest
5 4 6 5 4 3 Rest Rest
4 4+ 3 3 3+ 5+ Rest Rest
Week 1 2 3 4 5 6 7 8 9 10 11 12
T3 Follow The Progression Guideline Column (AO)
Reps Max Max Max Max Max Max Max Max Max Max Rest Rest
Sets 5 5 5 4 4 4 3 3 3 2 Rest Rest
Rest Rest
ADDITIONAL NOTES Track your total reps for each movement. (Rep Tracker to the right.) So if you're finding the progression too aggressive it can be easily tailored back. If it's too light then change the intensity percentage for T1/T2 respectively. This sheet comes "pre loaded" with a type of undulating periodization program built using my classic GZCL Method as a consideration for its structure. You can adjust week to week weights in this table as well as reps. This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Week 1 KG 65 10 10 55 35
Week 3
T3b Movement Side Lateral EZ Bar Curl EZ Bar Pull Over Rear Delt Flyes Hammer Curl
Week 4
T1 lift progression schedule. This table shows you how the weights, reps, and sets adjust week to week.
, these are percentages based off of the rep max you entered above. Do not use 1RM's!
T2 lift progression schedule. Like the T1 table above this shows you how the weights, reps, and sets adjust over the course of the program. The T2 progresses in three week waves of 6/5/4 reps
The Shoulder
The T1 progresses in a weekly undulation with drops/increases in reps per set accordingly. Try to run it like this the first time. If you don't like it plug in your own percentages.
Week 5
KG Bar BW 95 105 85 15
Week 2
Train no more than 4-days in a row.
Week 6
T3a Movement BTNP Pull Ups Incline Row Lunges Pec Flye
T2 & T3 Movements are fixed until you learn how to edit the formulas.
The Trough
T3b Side Lateral EZ Bar Curl EZ Bar Pull Over Rear Delt Flyes ess, BTNP: Behind the Neck Press
Week 6
Th per set. A set is dropped every three weeks. Since these are based off of rep maxes above it won't be a problem to hit these weights, reps, and sets. All the more reason to enter in rep maxes (RM) that you can hit daily.
Week 8 Week 9 Week 10 Week 11
are bright enough to figure this out. :)
Test Week
The number of sets decreases every three weeks to help make less of a recovery debt while the intensity creeps up in the T1.
The Crest
These are performed for max reps on each set. Always be sure to leave 1-2 reps left in the tank. Don't go to absolute failure, but get close.
The Peak
T3 lift progression schedule. The T3 table has no intensity, because these are based off of weights that can be lifted for 10-or-more reps per set.
Week 7
The rep outs are the week after T1 rep outs until the end where they're used to bump up the effort of the lifter while keeping volume lower because of tapering.
Test Week
Enter the date that starts the week the program will start on. Following dates will auto adust. Day Training "+" Means LAST SET of that movement is a rep-out, aka, an AMR Schedule Date Schedule T1 Movement KG Reps Sets Monday 1-Feb Rest Tuesday 2-Feb Train Bench 345 5 3 Wednesday 3-Feb Rest Thursday 4-Feb Train Squat 250 5 3 Friday 5-Feb Rest Saturday 6-Feb Train OHP 420 5 3 Sunday 7-Feb Train Deadlift 95 5 3 Monday 8-Feb Rest Tuesday 9-Feb Train Bench 365 3 4+ Wednesday 10-Feb Rest Thursday 11-Feb Train Squat 265 3 4+ Friday 12-Feb Rest Saturday 13-Feb Train OHP 445 3 4+ Sunday 14-Feb Train Deadlift 150 3 4+ Monday 15-Feb Rest Tuesday 16-Feb Train Bench 355 4 3 Wednesday 17-Feb Rest Thursday 18-Feb Train Squat 260 4 3 Friday 19-Feb Rest Saturday 20-Feb Train OHP 435 4 3 Sunday 21-Feb Train Deadlift 145 4 3 Monday 22-Feb Rest Tuesday 23-Feb Train Bench 375 2 5 Wednesday 24-Feb Rest Thursday 25-Feb Train Squat 275 2 5 Friday 26-Feb Rest Saturday 27-Feb Train OHP 460 2 5 Sunday 28-Feb Train Deadlift 155 2 5 Monday 29-Feb Rest Tuesday 1-Mar Train Bench 365 4 3+ Wednesday 2-Mar Rest Thursday 3-Mar Train Squat 265 4 3+ Friday 4-Mar Rest Saturday 5-Mar Train OHP 445 4 3+ Sunday 6-Mar Train Deadlift 150 4 3+ Monday 7-Mar Rest Tuesday 8-Mar Train Bench 385 2 4 Wednesday 9-Mar Rest
Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday
10-Mar 11-Mar 12-Mar 13-Mar 14-Mar 15-Mar 16-Mar 17-Mar 18-Mar 19-Mar 20-Mar 21-Mar 22-Mar 23-Mar 24-Mar 25-Mar 26-Mar 27-Mar 28-Mar 29-Mar 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-Apr 6-Apr 7-Apr 8-Apr 9-Apr 10-Apr 11-Apr 12-Apr 13-Apr 14-Apr 15-Apr 16-Apr 17-Apr 18-Apr 19-Apr 20-Apr 21-Apr
Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train
Squat
280
2
4
OHP Deadlift
470 155
2 2
4 4
Bench
375
3
3
Squat
275
3
3
OHP Deadlift
460 155
3 3
3 3
Bench
395
1
9+
Squat
290
1
9+
OHP Deadlift
485 160
1 1
9+ 9+
Bench
385
2
3+
Squat
280
2
3+
OHP Deadlift
470 155
2 2
3+ 3+
Bench
405
Max
1
Squat
295
Max
1
OHP Deadlift
495 165
Max Max
1 1
Bench
365
2
4+
Squat
265
2
4+
OHP Deadlift
445 150
2 2
4+ 4+
Friday Saturday Sunday
22-Apr 23-Apr 24-Apr
Rest Train Train
ill auto adust. movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your tank on those and Max T2 Movement KG Reps Sets T3a Movement KG Reps Sets Incline
180
6
5
BTNP
Bar
Max
5
SLDL
150
6
5
Pull Ups
BW
Max
5
CGBP Front Squat
195 180
6 6
5 5
Incline Row
95 105
Max Max
5 5
Incline
190
5
5
BTNP
Bar
Max
5
SLDL
155
5
5
Pull Ups
BW
Max
5
CGBP Front Squat
210 190
5 5
5 5
Incline Row
95 105
Max Max
5 5
Incline
205
4
5+
BTNP
Bar
Max
5
SLDL
165
4
5+
Pull Ups
BW
Max
5
CGBP Front Squat
220 205
4 4
5+ 5+
Incline Row
95 105
Max Max
5 5
Incline
185
6
4
BTNP
Bar
Max
4
SLDL
155
6
4
Pull Ups
BW
Max
4
CGBP Front Squat
200 185
6 6
4 4
Incline Row
95 105
Max Max
4 4
Incline
195
5
4
BTNP
Bar
Max
4
SLDL
160
5
4
Pull Ups
BW
Max
4
CGBP Front Squat
215 195
5 5
4 4
Incline Row
95 105
Max Max
4 4
Incline
210
4
4+
BTNP
Bar
Max
4
SLDL
170
4
4+
Pull Ups
BW
Max
4
CGBP Front Squat
225 210
4 4
4+ 4+
Incline Row
95 105
Max Max
4 4
Incline
190
6
3
BTNP
Bar
Max
3
SLDL
155
6
3
Pull Ups
BW
Max
3
CGBP Front Squat
210 190
6 6
3 3
Incline Row
95 105
Max Max
3 3
Incline
205
5
3
BTNP
Bar
Max
3
SLDL
165
5
3
Pull Ups
BW
Max
3
CGBP Front Squat
220 205
5 5
3 3
Incline Row
95 105
Max Max
3 3
Incline
215
4
3+
BTNP
Bar
Max
3
SLDL
175
4
3+
Pull Ups
BW
Max
3
CGBP Front Squat
235 215
4 4
3+ 3+
Incline Row
95 105
Max Max
3 3
Incline
225
3
5+
BTNP
Bar
Max
2
SLDL
185
3
5+
Pull Ups
BW
Max
2
CGBP Front Squat
245 225
3 3
5+ 5+
Incline Row
95 105
Max Max
2 2
Incline
Rest
BTNP
Rest
SLDL
Rest
Pull Ups
Rest
CGBP Front Squat
Rest Rest
Incline Row
Rest Rest
TEST SQUAT 1RM Rest TEST BENCH 1RM
Rest TEST DEADLIFT 1RM TEST OHP 1RM
ps in your tank on those and Max Rep sets for T3. T3b Movement KG Reps
Sets
Side Lateral
65
Max
5
EZ Bar Curl
10
Max
5
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
5 5
Side Lateral
65
Max
5
EZ Bar Curl
10
Max
5
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
5 5
Side Lateral
65
Max
5
EZ Bar Curl
10
Max
5
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
5 5
Side Lateral
65
Max
4
EZ Bar Curl
10
Max
4
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
4 4
Side Lateral
65
Max
4
EZ Bar Curl
10
Max
4
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
4 4
Side Lateral
65
Max
4
These training sessions can be moved up or down by clicking and dragging from T1 movement column (P) to the last set of T3b (AE) You'll have to fix boarders if you want it looking sexy. Once that entire training session is highlighted grab the edge of it (you should see a hand) and move the row up or down to match what day you want to have that training session on.
All data entered on the Rep Tracke This way you can add what reps are p plus how many are achieved on a rep out for th Hide columns (AG) to (AJ) to bring the rep tracker closer to the program table.
EZ Bar Curl
10
Max
4
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
4 4
Side Lateral
65
Max
3
EZ Bar Curl
10
Max
3
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
3 3
Side Lateral
65
Max
3
EZ Bar Curl
10
Max
3
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
3 3
Side Lateral
65
Max
3
EZ Bar Curl
10
Max
3
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
3 3
Side Lateral
65
Max
2
EZ Bar Curl
10
Max
2
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
2 2
Side Lateral
Rest
EZ Bar Curl
Rest
EZ Bar Pull Over Rear Delt Flyes
Rest Rest
T1
Rep Tracker T2
T3
T3 Progression Guidelines Keep the weight listed in the green This will help you adjust to the pro
ment column (P)
The weights in the T3 colums are e looking sexy.
ighted grab
ered on the Rep Tracker is manual can add what reps are programmed eved on a rep out for that workout.
Week-3 General Progression Gui After three weeks of consistent T3
Week-6 General Progression Gui After three weeks of consistent T3
Week-9 General Progression Gui After three weeks of consistent T3
If repeating The Rippler I suggest y Example: Instead of BTNP do Seat
Enter Squat 1RM
Enter Bench 1RM Enter Deadlift 1RM Enter OHP 1Rm
rogression Guidelines the weight listed in the green "Goal Weights" section for T3 consistent for the first 3-weeks. will help you adjust to the program and more or less get your feet wet with the Max Rep sets after T1 & T2 work.
weights in the T3 colums are essentially placeholders after Week 3. Make adjustments according to the following guidelines:
k-3 General Progression Guidelines three weeks of consistent T3 intensity (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the followi More than 70 total reps: Add 15 lb. More than 60 total reps: Add 10 lb. More than 50 total reps: Add 5 lb. k-6 General Progression Guidelines three weeks of consistent T3 intensity (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the followi More than 60 total reps: Add 15 lb. More than 50 total reps: Add 10 lb. More than 40 total reps: Add 5 lb. k-9 General Progression Guidelines three weeks of consistent T3 intensity (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following: More than 50 total reps: Add 15 lb. More than 40 total reps: Add 10 lb. More than 30 total reps: Add 5 lb. (These weights will only be performed on Weeks 10 & 11.)
eating The Rippler I suggest you switch out T3 movements into something different. mple: Instead of BTNP do Seated Dumbbell Overhead Press. Instead of BB Row go for Cable Rows. Etc.
ollowing guidelines:
Wk block by the following:
Wk block by the following:
Wk's by the following:
Email: [email protected]
What you'll find in the next few tabs are super simple spreadsheets that come Read the instructions and notes and whatever you do don't mess around with a
But... if you're an Excel Wizard then you'll probably LMAO at this cause it's simp
But, what this means is that anyone can poke through this and figure out how t Give the pre loaded program a shot first. (It'll be awesome, promise.)
If you want to play around with the spread sheet and make adjustments save a
I left all these cells UNLOCKED so you can look at the formula bar and see wha
WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULA
eadsheets that come preloaded with different set ups using my GZCL Method as inspiration. n't mess around with any of the cells that aren't like this: YELLOW … Unless you're confident at this cause it's simple.
s and figure out how to do this for themselves. :)
e, promise.)
ke adjustments save a 2nd Read a review of it here!
mula bar and see what I used, change or imporove as desired, and therefore what you can use to build
OVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.
s inspiration. nless you're confident with your Excel skills.
hat you can use to build your own training programs!
Here's a video on the basic use of this Blank Templa Here's a more complete walk throu T1 Movements Training (Training Max is an estimated daily Max T1 Movements should be comp Squat 315 Exceptions: Bench Press 225 Examples: Front Squat, Close Grip Deadlift 405 Sling Shot Bench, High Bar, Low Ba OHP 135 Progression Table (Percentage of Training Max) Week One From 2/2/2016 Enter as decimal To 2/8/2016 (Ex: .85 = 85%) Tier 1 Movement % Day One 1 Day One 1 Day One 1 Day Two 1 Day Two 1 Day Two 1 Day Three 1 Day Three 1 Day Three 1 Day Four 1 Day Four 1 Day Four 1 Day Five 1 Day Five 1 Day Five 1 Day Six 1 Day Six 1 Day Six 1 Day Seven 1 Day Seven 1 Day Seven 1 Tier 2 Day One 2 Day One 2 Day Two 2 Day Two 2 Day Three 2 Day Three 2 Day Four 2
Day Four Day Five Day Five Day Six Day Six Day Seven Day Seven
2 2 2 2 2 2 2
Third Tier Progression Guidelines Weeks 1&2 In 3-4 sets work up to Weeks 3&4 In 3-4 sets work up to Weeks 5&6 In 3-4 sets work up to Week 7&8 In 3-4 sets work up to Week 9 In 3-4 sets work up to
heaviest heaviest heaviest heaviest heaviest
12-15 reps. Once reached that's the first se 10-12 reps. Once reached that's the first se 8-10 reps. Once reached that's the first set 6-8 reps. Once reached that's the first set. 10 reps. Once reached that is final set for th
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have Training Schedule Week 1 Day One Tier Exercise 1 1 1 2 2 3 3 3 Day Two Tier Exercise 1 1 1 2 2 3 3 3 Day Three Tier Exercise 1 1 1
Weight Rep Set 0 0
0
0
0
0
Weight Rep Set 0
0
Weight Rep Set 0 0
2 2 3 3 3 Day Four Tier Exercise 1 1 1 2 2 3 3 3 Day Five Tier Exercise 1 1 1 2 2 3 3 3 Day Six Tier Exercise 1 1 1 2 Rest 2 3 3 3 Day Seven Tier Exercise 1 1 1 2 Rest 2 3
0
0
Weight Rep Set 0 0
0
0
Weight Rep Set 0 0
0
0
Weight Rep Set 0
Weight Rep Set 0
3 3
e basic use of this Blank Template https://www.youtube.com/watch?v=gFzlEQI9eE0 e's a more complete walk through https://www.youtube.com/watch?v=G8VxKDyppLc ining Max is an estimated daily 2RM.) T2 Accessories Training Movements should be competition lifts. Max eptions: Any close variation of a competition lift. Incline Bench mples: Front Squat, Close Grip Bench, opposite DL. Front squat g Shot Bench, High Bar, Low Bar, etc.
Week Two 2/9/2016 2/15/2016 Movement
%
Week Three 2/16/2016 2/22/2016 Movement
%
Once reached that's the first set. Perform four more sets at same weight. Once reached that's the first set. Perform three more sets at same weight. nce reached that's the first set. Perform two more sets at same weight. ce reached that's the first set. Perform one more set at same weight. ce reached that is final set for that movement.
Rep Out Rul Feeling Run Down Perform al Steps for 1 wee
et one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps Week 2 Day One Exercise
Weight Rep Set 0 0
0
Day Two Exercise 0
0
Day Three Exercise
Week 3 Day One Exercise
0
Weight Rep Set 0
0
0
0
Weight 0
0
0
Day Two Exercise
0
Weight Rep Set 0 0
Weight 0 0
Day Three Exercise
Weight 0 0
0
Day Four Exercise
Weight Rep Set 0 0
0
Day Five Exercise
0
Day Six Exercise
Day Four Exercise
0
Weight Rep Set 0 0
0
0
0
Weight Rep Set
0
Weight 0 0
0
Day Six Exercise
0
0
Weight 0
Rest
Rest
Day Seven Exercise
Day Seven Exercise
Weight Rep Set 0
Rest
Weight 0 0
0
Day Five Exercise
0
Weight 0
Rest
List movements here that are not T1 movements, or based upon T1 movements. Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately base Good T2 Options: Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, st Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. O Squatting: More squats varieties including other bar positions and pauses. Including front sq Week Four 2/23/2016 2/29/2016 Movement
%
General Guidance (+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Po Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the rem Perform all Step 2: Volume deload by decreasing all T3 movements by one set Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes
d get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps
Rep Set
Rep Set
Rep Set
Week 4 Day One Exercise
Weight 0 0
0
0
0
Weight 0
0
0
Day Two Exercise
Day Three Exercise
Weight 0 0
Rep Set
Rep Set
Rep Set
0
Rep Set
Day Four Exercise
Weight 0 0
0
Rep Set
Day Five Exercise
Day Six Exercise
Rep Set
0
Weight 0 0
0
Rep Set
0
Rep Set
0
Weight
Rep Set
Weight
Rep Set
0
Rest
Rep Set
Day Seven Exercise 0
Rest
ts, or based upon T1 movements. can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
ore deadlifts including deficits, blocks, stiff legs, etc. h bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc. r positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and le Week Five 3/1/2016 3/7/2016 Movement
%
Week Six 3/8/2016 3/14/2016 Movement
%
wn as an AMRAP, or, As Many Reps As Possible. 1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot. on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank follow ll T3 movements by one set for the rest of that week. Resume T3 volume as written the following w days and try to get 30-60 more minutes of sleep each night that week.
et three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps fo Week 5 Day One Exercise
Weight Rep Set 0 0
0
Day Two Exercise 0
0
Day Three Exercise
Week 6 Day One Exercise
0
Weight Rep Set 0
0
0
0
Weight 0
0
0
Day Two Exercise
0
Weight Rep Set 0 0
Weight 0 0
Day Three Exercise
Weight 0 0
0
Day Four Exercise
Weight Rep Set 0 0
0
Day Five Exercise
0
Day Six Exercise
Day Four Exercise
0
Weight Rep Set 0 0
0
0
0
Weight Rep Set
Weight 0 0
0
Day Five Exercise
0
Weight 0 0
0
Day Six Exercise
0
0
0
Weight 0
Rest
Day Seven Exercise
Weight Rep Set 0
Rest
Day Seven Exercise
Weight 0
e Bench cannot.
ss, seated, etc. good mornings, and leg pressing… Week Seven 3/15/2016 3/21/2016 Movement
%
Rest Guide The rest guide is important to follo T1 Rest 3-5 minutes between sets. Closer to 5 m T2 Rest 2-3 minutes between sets. Closer to 3 m T3 Frest 60-90 seconds between sets. Closer to 9
k. Don't be an idiot. eps left in tank following week. written the following week.
lb. doing max reps for each following set.
Rep Set
Week 7 Day One Exercise
T3 sets do not have to all be same reps per set. P
Weight Rep Set 0 0
0
Rep Set
Day Two Exercise 0
0
Rep Set
Day Three Exercise
0
Weight Rep Set 0
0
Weight Rep Set 0 0
0
Rep Set
Day Four Exercise
Weight Rep Set 0 0
0
Rep Set
Day Five Exercise
0
Weight Rep Set 0 0
0
Rep Set
0
Day Six Exercise
0
Weight Rep Set 0
Rest
Rep Set
Day Seven Exercise
Weight Rep Set 0
Rest
Week Eight 3/22/2016 3/28/2016 Movement
%
Week Nine 3/29/2016 4/4/2016 Movement
%
The rest guide is important to follow fairly closely due to Rep Out Rule. t 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9. t 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9. t 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
ot have to all be same reps per set. Peform each following "Rep Out Rule" described above Week 8 Day One Exercise
Weight Rep Set 0 0
0
Day Two Exercise 0
0
Day Three Exercise
Week 9 Day One Exercise
0
Weight Rep Set 0
0
0
0
Weight 0
0
0
Day Two Exercise
0
Weight Rep Set 0 0
Weight 0 0
Day Three Exercise
Weight 0 0
0
Day Four Exercise
Weight Rep Set 0 0
0
Day Five Exercise
0
Day Six Exercise
Day Four Exercise
0
Weight Rep Set 0 0
0
0
0
Weight Rep Set
0
Weight 0 0
0
Day Six Exercise
0
0
Weight 0
Rest
Rest
Day Seven Exercise
Day Seven Exercise
Weight Rep Set 0
Rest
Weight 0 0
0
Day Five Exercise
0
Weight 0
Rest
e" described above.
Rep Set
Rep Set
Rep Set
Rep Set
Rep Set
Rep Set
Rep Set
Third Tier Progression Guidelines Weeks 1&2 In 3-4 sets work up to Weeks 3&4 In 3-4 sets work up to Weeks 5&6 In 3-4 sets work up to Week 7&8 In 3-4 sets work up to Week 9 In 3-4 sets work up to
heaviest heaviest heaviest heaviest heaviest
12-15 reps. Once reached that's the first set. Perform four more sets at same weight. 10-12 reps. Once reached that's the first set. Perform three more sets at same weight. 8-10 reps. Once reached that's the first set. Perform two more sets at same weight. 6-8 reps. Once reached that's the first set. Perform one more set at same weight. 10 reps. Once reached that is final set for that movement.
General Guidance (+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week. Perform all Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set. Training Schedule Week 1 Day One Tier Exercise 1 Squat 1 1 2 Incline Bench 3 V Grip Cable Row 3 Ez Bar Curl 3 Leg Curl Day Two Tier Exercise 1 Bench 1 1 2 Pause Squat 3 Seated DB OHP 3 Side Laterals 3 Pec Deck Day Three Tier Exercise 1 3" Deficit Deadlift 1 1 2 Legs Up Bench 3 Pull Up 3 Hyper Extension 3 Rear Delt Flye Day Four Tier Exercise 1 Sling Shot Bench 1 1 2 Paused Deadlift 3 Wide Grip Incline 3 Dips 3 Cable OH Tri Ext Day Five Tier Exercise 1 Front Squat 1 1 2 Close Grip Bench 3 Stiff Leg Deadlift 3 Back Step Lunge 3 Lat Pull Down
Weight Rep Set 235 4 3+
80 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 160 4 3+
195 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 220 4 3+
115 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 170 4 3+
175 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 140 4 3+
125 ? ? ?
10 4+ Max 5 Max 5 Max 5
Week 2 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 3" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 250 3 4+
90 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 170 3 4+
205 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 235 3 4+
125 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 180 3 4+
190 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 150 3 4+
135 ? ? ?
8 Max Max Max
4 5 5 5
Week 3 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 240 255 270 95 ? ? ?
Rep Set 3 1 2 2 1 3+ 6 4 Max 4 Max 4 Max 4
Weight 165 175 185 220 ? ? ?
Rep Set 3 1 2 2 1 3+ 1 10+ Max 4 Max 4 Max 4
Weight Rep Set 250 2 5+
135 ? ? ?
6 Max Max Max
4 4 4 4
Weight 175 185 195 205 ? ? ?
Rep Set 3 1 2 2 1 3+ 1 10+ Max 4 Max 4 Max 4
Weight 145 155 160 145 ? ? ?
Rep Set 3 1 2 2 1 3+ 6 4 Max 4 Max 4 Max 4
Week 4 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 1" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 260 1 5+
100 ? ? ?
5 5+ Max 3 Max 3 Max 3
Weight Rep Set 180 1 5+
215 ? ? ?
5 5+ Max 3 Max 3 Max 3
Weight 260 275 290 145 ? ? ?
Rep Set 3 1 2 1 1 3+ 5 5+ Max 3 Max 3 Max 3
Weight Rep Set 190 1 5+
220 ? ? ?
5 5+ Max 3 Max 3 Max 3
Weight Rep Set 155 1 5+
150 ? ? ?
5 5+ Max 3 Max 3 Max 3
Week 5 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise Front Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 250 260 275 75 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 170 180 190 165 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 265 280 295 105 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 180 190 200 160 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Weight 150 155 165 115 ? ? ?
Rep 3 2 Max Max Max Max Max
Set 1 1 1 1 1 1 1
Rest Guide The rest guide is important to follow T1 Rest 3-5 minutes between sets. Closer to 5 minutes o T2 Rest 2-3 minutes between sets. Closer to 3 minutes o T3 Frest 60-90 seconds between sets. Closer to 90 secon
Training Schedule Week 1 Day One Tier Exercise 1 Squat 1 1 2 Incline Bench 3 V Grip Cable Row 3 Ez Bar Curl 3 Leg Curl Day Two Tier Exercise 1 Bench 1 1 2 Pause Squat 3 Seated DB OHP 3 Side Laterals 3 Pec Deck Day Three Tier Exercise 1 3" Deficit Deadlift 1 1 2 Legs Up Bench 3 Pull Up 3 Hyper Extension 3 Rear Delt Flye Day Four Tier Exercise 1 Sling Shot Bench 1 1 2 Paused Deadlift 3 Wide Grip Incline 3 Dips 3 Cable OH Tri Ext Day Five Tier Exercise 1 SSB Squat 1 1 2 Close Grip Bench 3 Stiff Leg Deadlift 3 Back Step Lunge 3 Lat Pull Down
Weight Rep Set 385 4 3+
145 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 275 4 3+
320 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 400 4 3+
195 ? ? ?
10 4+ Max 5 Max 5 Max 5
Weight Rep Set 295 4 3+
320 ? ? ?
3 7+ Max 5 Max 5 Max 5
Weight Rep Set 320 4 3+
210 ? ? ?
10 4+ Max 5 Max 5 Max 5
Week 2 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 3" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 410 3 4+
160 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 295 3 4+
340 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 430 3 4+
210 ? ? ?
8 Max Max Max
4 5 5 5
Weight Rep Set 310 3 4+
350 ? ? ?
2 Max Max Max
8 5 5 5
Weight Rep Set 340 3 4+
230 ? ? ?
8 Max Max Max
4 5 5 5
Week 3 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 3" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Paused Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 430 2 5+
170 ? ? ?
6 Max Max Max
4 4 4 4
Weight Rep Set 310 2 5+
365 ? ? ?
1 Max Max Max
10 4 4 4
Weight Rep Set 455 2 5+
230 ? ? ?
6 Max Max Max
4 4 4 4
Weight Rep Set 325 2 5+
375 ? ? ?
1 Max Max Max
10 4 4 4
Weight Rep Set 365 2 5+
245 ? ? ?
6 Max Max Max
4 4 4 4
Week 4 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 400 410 420 185 ? ? ? Weight 285 295 300 355 ? ? ? Weight 415 430 440 245 ? ? ?
Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4 Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4 Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4
Weight 300 310 315 400 ? ? ?
Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4
Weight 330 340 355 260 ? ? ?
Rep Set 3 1 2 1 1 5+ 5 5+ Max 4 Max 4 Max 4
Week 5 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 410 420 430 190 ? ? ? Weight 295 300 310 365 ? ? ? Weight 430 440 455 250 ? ? ?
Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3
Weight 310 315 325 415 ? ? ?
Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3
Weight 340 355 365 270 ? ? ?
Rep Set 3 1 2 1 1 4+ 4 5 Max 3 Max 3 Max 3
Week 6 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise 2" Deficit Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight 420 430 445 195 ? ? ? Weight 300 310 315 375 ? ? ? Weight 440 455 470 260 ? ? ?
Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3 Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3
Weight 315 325 335 430 ? ? ?
Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3
Weight 355 365 375 275 ? ? ?
Rep Set 3 1 2 1 1 3+ 3 5 Max 3 Max 3 Max 3
Week 7 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 410 3 3+
200 ? ? ?
2 10+ Max 2 Max 2 Max 2
Weight Rep Set 295 3 3+
340 ? ? ?
2 5+ Max 2 Max 2 Max 2
Weight Rep Set 480 3 3+
270 ? ? ?
2 5+ Max 2 Max 2 Max 2
Weight Rep Set 310 3 3+
440 ? ? ?
2 5+ Max 2 Max 2 Max 2
Weight Rep Set 340 3 3+
285 ? ? ?
2 5+ Max 2 Max 2 Max 2
Week 8 Day One Exercise Squat
Incline Bench V Grip Cable Row Ez Bar Curl Leg Curl Day Two Exercise Bench
Pause Squat Seated DB OHP Side Laterals Pec Deck Day Three Exercise Deadlift
Legs Up Bench Pull Up Hyper Extension Rear Delt Flye Day Four Exercise Sling Shot Bench
Deadlift Wide Grip Incline Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Close Grip Bench Stiff Leg Deadlift Back Step Lunge Lat Pull Down
Weight Rep Set 420 1 5+
210 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 300 1 5+
355 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 495 1 5+
275 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 315 1 5+
455 ? ? ?
1 Max Max Max
10 2 2 2
Weight Rep Set 355 1 5+
295 ? ? ?
1 Max Max Max
10 2 2 2
Week 9 Day One Exercise Squat
Deload V Grip Cable Row Leg Curl Day Two Exercise Bench
Deload Seated DB OHP Pec Deck Day Three Exercise Deadlift
Deload Pull Up Rear Delt Flye Day Four Exercise Sling Shot Bench
4" Block Deadlift Dips Cable OH Tri Ext Day Five Exercise SSB Squat
Deload Back Step Lunge Lat Pull Down
Weight 430 445 455 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
Weight 310 315 325 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
Weight 510 520 535 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
Weight 325 335 340 480 ? ?
Rep 3 2 Max 5 Max Max
Set 1 1 1 4+ 1 1
Weight 365 375 385 Deload ? ?
Rep 3 2 Max
Set 1 1 1
Max Max
1 1
GUIDE Movement 1" Deficit Deadlift 1" Deficit Deadlift Movement 2" Deficit Deadlift 2" Deficit Deadlift Movement 3" Deficit Deadlift 3" Deficit Deadlift
Movement Deadlift Deadlift Movement Deadlift Deadlift Movement Deadlift Deadlift
Movement Deadlift 1" Block Pull Movement Deadlift 2" Block Pull Movement Deadlift 3" Block Pull
Week One Weight Reps Find 3RM (-20% from above) 3 Week Two Weight Reps Find 2RM (-25% from above) 2 Week Three Weight Reps Find 1RM (-30% from above) 1 Week Four Weight 15% < Week-1's 3RM Weight (-20% from above) Week Five Weight 10% < Week-1's 3RM Weight (-15% from above) Week Six Weight Same as Week-1's 3RM (-7.5% from above)
Reps 3 5 Reps 2 3 Reps 1 1
Week Seven Weight Reps Find 3RM (+5% from above) Max Week Eight Weight Reps Find 2RM (+7.5% from above) Max Week Nine Weight Reps Find 1RM (10-20 lb. left in the tank) (+10% from above) Max
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST) Test Day Weight Reps Deadlift Find Actual 1RM
CALCULATOR Sets 5+ Sets 5+ Sets 7+
Movement T1 1" Deficit Deadlift T1 1" Deficit Deadlift Movement T1 2" Deficit Deadlift T1 2" Deficit Deadlift Movement T1 3" Deficit Deadlift T1 3" Deficit Deadlift
Sets 5+ 4
Movement T1 Deadlift T1 Deadlift
Sets 5+ 5
Movement T1 Deadlift T1 Deadlift
Sets 7+ 1+
Movement T1 Deadlift T1 Deadlift
Sets 4 Sets 4 Sets
in the tank) 2
Movement T1 Deadlift T1 1" Block Pull Movement T1 Deadlift T1 2" Block Pull Movement T1 Deadlift T1 3" Block Pull
Week One Weight 405 325 Week Two Weight 100 75 Week Three Weight 100 70 Week Four Weight 345 275 Week Five Weight 365 310 Week Six Weight 405 375 Week Seven Weight 100 105 Week Eight Weight 100 110 Week Nine Weight 100 110
BEFORE DL TEST) Sets RM
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TES Test Day Weight T1 Deadlift Find Actual 1RM
Use this as a stand alone deadlift pro
LATOR
Works well wi
One Reps 3RM 3
Sets 1 5+
Reps 2RM 2
Sets 1 5+
Reps 1RM 1
Sets 1 7+
Notes Only enter data into the fields that look like this: (+) Designation means the LAST SET of that movement is When going for 3, 2, & 1 Rep Maxes (Weeks 1-3 & 7-9) leav
Two
hree
Accessories (To be done on Deadlift Day) Weeks 1-3 T3 Lat Pull Down 5 sets x Max Reps T3 Dumbbell Row 5 sets x Max Reps T3 Dumbbell Hammer Curl 5 sets x Max Reps Weeks 4-6 T3 Lat Pull Down T3 Dumbbell Row T3 Dumbbell Hammer Curl
4 sets x Max Reps 4 sets x Max Reps 4 sets x Max Reps
Weeks 7-8 T3 Lat Pull Down T3 Dumbbell Row T3 Dumbbell Hammer Curl
3 sets x Max Reps 3 sets x Max Reps 3 sets x Max Reps
Sets 7+ 1+
Week 9 T3 Lat Pull Down T3 Dumbbell Row T3 Dumbbell Hammer Curl
1 sets x Max Reps 1 sets x Max Reps 1 sets x Max Reps
Reps 3RM Max
Sets 1 4
Day 2 Accessories (To be done on a separate lower or upp Weeks 1-3 T2 Stiff Leg Deadlift 4 sets x Max Reps T3 Leg Curl 4 sets x Max Reps
Reps 2RM Max
Sets 1 4
Weeks 4-6 T2 Stiff Leg Deadlift T3 Leg Curl
3 sets x Max Reps 3 sets x Max Reps
Reps 1RM Max
Sets 1 2
Weeks 7-8 T2 Stiff Leg Deadlift T3 Leg Curl
2 sets x Max Reps 2 sets x Max Reps
our Reps 3 5
Sets 5+ 4
Five Reps 2 3
Sets 5+ 5
Six Reps 1 1
even
ight
Nine
YS MINIMUM BEFORE DL TEST) Reps Sets Find Actual 1RM
Week 9 None, rest up.
lone deadlift program in any of your other programs. Works well with UHF 9 Wk.
hat look like this: 100 (Bold Blue on Yellow Background.) T SET of that movement is a rep-out. Go for max reps. Always leave 1-2 in your tank. axes (Weeks 1-3 & 7-9) leave 10-20 lb. left in your tank.
adlift Day)
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to a weight you can get 12-15 reps with on the first set Work up to a weight you can get 12-15 reps with on the first set Work up to a weight you can get 12-15 reps with on the first set
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to a weight you can get 10-12 reps with on the first set Work up to a weight you can get 10-12 reps with on the first set Work up to a weight you can get 10-12 reps with on the first set
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to a weight you can get 8-10 reps with on the first set Work up to a weight you can get 8-10 reps with on the first set Work up to a weight you can get 8-10 reps with on the first set
ts x Max Reps ts x Max Reps ts x Max Reps
Work up to heaviest 10 reps in 3-4 sets. Work up to heaviest 10 reps in 3-4 sets. Work up to heaviest 10 reps in 3-4 sets.
e on a separate lower or upper day)
ts x Max Reps ts x Max Reps
Work up to a weight you can get 15-20 reps with on the first set Work up to a weight you can get 15-20 reps with on the first set
ts x Max Reps ts x Max Reps
Work up to a weight you can get 10-15 reps with on the first set Work up to a weight you can get 15-20 reps with on the first set
ts x Max Reps ts x Max Reps
Work up toa weight you can get 6-10 reps with on the first set Work up to a weight you can get 15-20 reps with on the first set
Rep Out R
T1 T2 T3
General Guidance (+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Po Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual Always leave 1-2 reps in your tank. Don't be an idiot. Rest Guide Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9. Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9. Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
Accessories Example: Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps f
AMRAP, or, As Many Reps As Possible. RAPs as well. Don't go to actual failure.
d have done 5+ more reps, left in the tank add 5 lb. for set three ets with 60 lb. doing max reps for each following set.
Cells with blue text on yellow background are drop down lists. STEP ONE: Select either Squat or Bench as a T1 to start off your Day One. T1 T2 T3a Day One Bench Incline BTNP Day Two Squat SLDL Pull Ups Day Three OHP CGBP Incline Day Four Deadlift Front Squat Row OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP: Behind the Neck Press STEP TWO: Pick LBS or KG in the yellow cell below. STEP THREE: Fill in your goal weights. Use these guidelines: Goal Weights Enter 2/5/10RM's for T1/T2/T3 T1 Movement KG T2 Movement Bench 405 Incline Squat 295 SLDL OHP 495 CGBP Deadlift 165 Front Squat Heads up, intensity focused will be intense… so yeah. Note: These percentages affect all lifts in the respective tier. Progression Schedules Week T1 Reps 1 85% 5 2 90% 3 3 87.5% 4 4 92.5% 2 5 90% 4 6 95% 2 7 92.5% 3 8 97.5% 1 9 95% 2 10 100% Max 11 90% 2 12 Test Test Week 1 2 3 4
T2 80% 85% 90% 82.5%
Reps 6 5 4 6
KG 225 185 245 225
Sets 3 4+ 3 5 3+ 4 3 9+ 3+ 1 4+ Test Sets 5 5 5+ 4
5 6 7 8 9 10 11 12
87.5% 92.5% 85% 90% 95% 100% Rest Rest
5 4 6 5 4 3 Rest Rest
4 4+ 3 3 3+ 5+ Rest Rest
Week 1 2 3 4 5 6 7 8 9 10 11 12
T3 Follow The Progression Guideline Column (AO)
Reps Max Max Max Max Max Max Max Max Max Max Rest Rest
Sets 5 5 5 4 4 4 3 3 3 2 Rest Rest
Rest Rest
ADDITIONAL NOTES Track your total reps for each movement. (Rep Tracker to the right.) So if you're finding the progression too aggressive it can be easily tailored back. If it's too light then change the intensity percentage for T1/T2 respectively. This sheet comes "pre loaded" with a type of undulating periodization program built using my classic GZCL Method as a consideration for its structure. You can adjust week to week weights in this table as well as reps. This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Week 1 KG 65 10 10 55 35
Week 3
T3b Movement Side Lateral EZ Bar Curl EZ Bar Pull Over Rear Delt Flyes Hammer Curl
Week 4
T1 lift progression schedule. This table shows you how the weights, reps, and sets adjust week to week.
, these are percentages based off of the rep max you entered above. Do not use 1RM's!
T2 lift progression schedule. Like the T1 table above this shows you how the weights, reps, and sets adjust over the course of the program. The T2 progresses in three week waves of 6/5/4 reps
The Shoulder
The T1 progresses in a weekly undulation with drops/increases in reps per set accordingly. Try to run it like this the first time. If you don't like it plug in your own percentages.
Week 5
KG Bar BW 95 105 85 15
Week 2
Train no more than 4-days in a row.
Week 6
T3a Movement BTNP Pull Ups Incline Row Lunges Pec Flye
T2 & T3 Movements are fixed until you learn how to edit the formulas.
The Trough
T3b Side Lateral EZ Bar Curl EZ Bar Pull Over Rear Delt Flyes ess, BTNP: Behind the Neck Press
Week 6
Th per set. A set is dropped every three weeks. Since these are based off of rep maxes above it won't be a problem to hit these weights, reps, and sets. All the more reason to enter in rep maxes (RM) that you can hit daily.
Week 8 Week 9 Week 10 Week 11
are bright enough to figure this out. :)
Test Week
The number of sets decreases every three weeks to help make less of a recovery debt while the intensity creeps up in the T1.
The Crest
These are performed for max reps on each set. Always be sure to leave 1-2 reps left in the tank. Don't go to absolute failure, but get close.
The Peak
T3 lift progression schedule. The T3 table has no intensity, because these are based off of weights that can be lifted for 10-or-more reps per set.
Week 7
The rep outs are the week after T1 rep outs until the end where they're used to bump up the effort of the lifter while keeping volume lower because of tapering.
Test Week
Enter the date that starts the week the program will start on. Following dates will auto adust. Day Training "+" Means LAST SET of that movement is a rep-out, aka, an AMR Schedule Date Schedule T1 Movement KG Reps Sets Monday 1-Feb Rest Tuesday 2-Feb Train Bench 345 5 3 Wednesday 3-Feb Rest Thursday 4-Feb Train Squat 250 5 3 Friday 5-Feb Rest Saturday 6-Feb Train OHP 420 5 3 Sunday 7-Feb Train Deadlift 95 5 3 Monday 8-Feb Rest Tuesday 9-Feb Train Bench 365 3 4+ Wednesday 10-Feb Rest Thursday 11-Feb Train Squat 265 3 4+ Friday 12-Feb Rest Saturday 13-Feb Train OHP 445 3 4+ Sunday 14-Feb Train Deadlift 150 3 4+ Monday 15-Feb Rest Tuesday 16-Feb Train Bench 355 4 3 Wednesday 17-Feb Rest Thursday 18-Feb Train Squat 260 4 3 Friday 19-Feb Rest Saturday 20-Feb Train OHP 435 4 3 Sunday 21-Feb Train Deadlift 145 4 3 Monday 22-Feb Rest Tuesday 23-Feb Train Bench 375 2 5 Wednesday 24-Feb Rest Thursday 25-Feb Train Squat 275 2 5 Friday 26-Feb Rest Saturday 27-Feb Train OHP 460 2 5 Sunday 28-Feb Train Deadlift 155 2 5 Monday 29-Feb Rest Tuesday 1-Mar Train Bench 365 4 3+ Wednesday 2-Mar Rest Thursday 3-Mar Train Squat 265 4 3+ Friday 4-Mar Rest Saturday 5-Mar Train OHP 445 4 3+ Sunday 6-Mar Train Deadlift 150 4 3+ Monday 7-Mar Rest Tuesday 8-Mar Train Bench 385 2 4 Wednesday 9-Mar Rest
Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday
10-Mar 11-Mar 12-Mar 13-Mar 14-Mar 15-Mar 16-Mar 17-Mar 18-Mar 19-Mar 20-Mar 21-Mar 22-Mar 23-Mar 24-Mar 25-Mar 26-Mar 27-Mar 28-Mar 29-Mar 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-Apr 6-Apr 7-Apr 8-Apr 9-Apr 10-Apr 11-Apr 12-Apr 13-Apr 14-Apr 15-Apr 16-Apr 17-Apr 18-Apr 19-Apr 20-Apr 21-Apr
Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train Rest Train Train Rest Train Rest Train
Squat
280
2
4
OHP Deadlift
470 155
2 2
4 4
Bench
375
3
3
Squat
275
3
3
OHP Deadlift
460 155
3 3
3 3
Bench
395
1
9+
Squat
290
1
9+
OHP Deadlift
485 160
1 1
9+ 9+
Bench
385
2
3+
Squat
280
2
3+
OHP Deadlift
470 155
2 2
3+ 3+
Bench
405
Max
1
Squat
295
Max
1
OHP Deadlift
495 165
Max Max
1 1
Bench
365
2
4+
Squat
265
2
4+
OHP Deadlift
445 150
2 2
4+ 4+
Friday Saturday Sunday
22-Apr 23-Apr 24-Apr
Rest Train Train
ill auto adust. movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your tank on those and Max T2 Movement KG Reps Sets T3a Movement KG Reps Sets Incline
180
6
5
BTNP
Bar
Max
5
SLDL
150
6
5
Pull Ups
BW
Max
5
CGBP Front Squat
195 180
6 6
5 5
Incline Row
95 105
Max Max
5 5
Incline
190
5
5
BTNP
Bar
Max
5
SLDL
155
5
5
Pull Ups
BW
Max
5
CGBP Front Squat
210 190
5 5
5 5
Incline Row
95 105
Max Max
5 5
Incline
205
4
5+
BTNP
Bar
Max
5
SLDL
165
4
5+
Pull Ups
BW
Max
5
CGBP Front Squat
220 205
4 4
5+ 5+
Incline Row
95 105
Max Max
5 5
Incline
185
6
4
BTNP
Bar
Max
4
SLDL
155
6
4
Pull Ups
BW
Max
4
CGBP Front Squat
200 185
6 6
4 4
Incline Row
95 105
Max Max
4 4
Incline
195
5
4
BTNP
Bar
Max
4
SLDL
160
5
4
Pull Ups
BW
Max
4
CGBP Front Squat
215 195
5 5
4 4
Incline Row
95 105
Max Max
4 4
Incline
210
4
4+
BTNP
Bar
Max
4
SLDL
170
4
4+
Pull Ups
BW
Max
4
CGBP Front Squat
225 210
4 4
4+ 4+
Incline Row
95 105
Max Max
4 4
Incline
190
6
3
BTNP
Bar
Max
3
SLDL
155
6
3
Pull Ups
BW
Max
3
CGBP Front Squat
210 190
6 6
3 3
Incline Row
95 105
Max Max
3 3
Incline
205
5
3
BTNP
Bar
Max
3
SLDL
165
5
3
Pull Ups
BW
Max
3
CGBP Front Squat
220 205
5 5
3 3
Incline Row
95 105
Max Max
3 3
Incline
215
4
3+
BTNP
Bar
Max
3
SLDL
175
4
3+
Pull Ups
BW
Max
3
CGBP Front Squat
235 215
4 4
3+ 3+
Incline Row
95 105
Max Max
3 3
Incline
225
3
5+
BTNP
Bar
Max
2
SLDL
185
3
5+
Pull Ups
BW
Max
2
CGBP Front Squat
245 225
3 3
5+ 5+
Incline Row
95 105
Max Max
2 2
Incline
Rest
BTNP
Rest
SLDL
Rest
Pull Ups
Rest
CGBP Front Squat
Rest Rest
Incline Row
Rest Rest
TEST SQUAT 1RM Rest TEST BENCH 1RM
Rest TEST DEADLIFT 1RM TEST OHP 1RM
ps in your tank on those and Max Rep sets for T3. T3b Movement KG Reps
Sets
Side Lateral
65
Max
5
EZ Bar Curl
10
Max
5
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
5 5
Side Lateral
65
Max
5
EZ Bar Curl
10
Max
5
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
5 5
Side Lateral
65
Max
5
EZ Bar Curl
10
Max
5
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
5 5
Side Lateral
65
Max
4
EZ Bar Curl
10
Max
4
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
4 4
Side Lateral
65
Max
4
EZ Bar Curl
10
Max
4
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
4 4
Side Lateral
65
Max
4
These training sessions can be moved up or down by clicking and dragging from T1 movement column (P) to the last set of T3b (AE) You'll have to fix boarders if you want it looking sexy. Once that entire training session is highlighted grab the edge of it (you should see a hand) and move the row up or down to match what day you want to have that training session on.
All data entered on the Rep Tracke This way you can add what reps are p plus how many are achieved on a rep out for th Hide columns (AG) to (AJ) to bring the rep tracker closer to the program table.
EZ Bar Curl
10
Max
4
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
4 4
Side Lateral
65
Max
3
EZ Bar Curl
10
Max
3
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
3 3
Side Lateral
65
Max
3
EZ Bar Curl
10
Max
3
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
3 3
Side Lateral
65
Max
3
EZ Bar Curl
10
Max
3
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
3 3
Side Lateral
65
Max
2
EZ Bar Curl
10
Max
2
EZ Bar Pull Over Rear Delt Flyes
10 55
Max Max
2 2
Side Lateral
Rest
EZ Bar Curl
Rest
EZ Bar Pull Over Rear Delt Flyes
Rest Rest
T1
Rep Tracker T2
T3
T3 Progression Guidelines Keep the weight listed in the green This will help you adjust to the pro
ment column (P)
The weights in the T3 colums are e looking sexy.
ighted grab
ered on the Rep Tracker is manual can add what reps are programmed eved on a rep out for that workout.
Week-3 General Progression Gui After three weeks of consistent T3
Week-6 General Progression Gui After three weeks of consistent T3
Week-9 General Progression Gui After three weeks of consistent T3
If repeating The Rippler I suggest y Example: Instead of BTNP do Seat
Enter Squat 1RM
Enter Bench 1RM Enter Deadlift 1RM Enter OHP 1Rm
rogression Guidelines the weight listed in the green "Goal Weights" section for T3 consistent for the first 3-weeks. will help you adjust to the program and more or less get your feet wet with the Max Rep sets after T1 & T2 work.
weights in the T3 colums are essentially placeholders after Week 3. Make adjustments according to the following guidelines:
k-3 General Progression Guidelines three weeks of consistent T3 intensity (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the followi More than 70 total reps: Add 15 lb. More than 60 total reps: Add 10 lb. More than 50 total reps: Add 5 lb. k-6 General Progression Guidelines three weeks of consistent T3 intensity (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the followi More than 60 total reps: Add 15 lb. More than 50 total reps: Add 10 lb. More than 40 total reps: Add 5 lb. k-9 General Progression Guidelines three weeks of consistent T3 intensity (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following: More than 50 total reps: Add 15 lb. More than 40 total reps: Add 10 lb. More than 30 total reps: Add 5 lb. (These weights will only be performed on Weeks 10 & 11.)
eating The Rippler I suggest you switch out T3 movements into something different. mple: Instead of BTNP do Seated Dumbbell Overhead Press. Instead of BB Row go for Cable Rows. Etc.
ollowing guidelines:
Wk block by the following:
Wk block by the following:
Wk's by the following:
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