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    GZCL Sample Template

    Uploaded by

    Warhammer13
    The document provides a 4 month training template for different lifts including squats, bench press, deadlifts, overhead press, and weighted pulls. It includes the training max for each cycle, monthly increases, smallest plates for rounding weights, and the prescribed sets and reps for each week. Notes explain that only the training max cells should be edited, and they will auto-update the rest of the template.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    GZCL Sample Template

    Uploaded by

    Warhammer13
    136 views8 pages
    The document provides a 4 month training template for different lifts including squats, bench press, deadlifts, overhead press, and weighted pulls. It includes the training max for each cycle, monthly increases, smallest plates for rounding weights, and the prescribed sets and reps for each week. Notes explain that only the training max cells should be edited, and they will auto-update the rest of the template.

    Original Title

    GZCL Sample Template.xlsx

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document provides a 4 month training template for different lifts including squats, bench press, deadlifts, overhead press, and weighted pulls. It includes the training max for each cycle, monthly increases, smallest plates for rounding weights, and the prescribed sets and reps for each week. Notes explain that only the training max cells should be edited, and they will auto-update the rest of the template.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    136 views8 pages

    GZCL Sample Template

    Uploaded by

    Warhammer13
    The document provides a 4 month training template for different lifts including squats, bench press, deadlifts, overhead press, and weighted pulls. It includes the training max for each cycle, monthly increases, smallest plates for rounding weights, and the prescribed sets and reps for each week. Notes explain that only the training max cells should be edited, and they will auto-update the rest of the template.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8
    At a glance
    Powered by AI
    The document outlines a 4-month training program with weekly undulating periodization. It tracks major lifts across multiple cycles with planned progression.

    The program is split into 4 cycles with weekly undulating periodization. It prescribes exercises across different sets and reps each week to progress the training maxes.

    The main lifts being tracked are squat, bench press, deadlift, overhead press, and weighted pulls.

    0.85 0.9 0.

    95
    5+ 3+ 1+
    T Max 12/3/2013 12/10/2013 12/17/2013 BBB
    265 225 240 250 135
    12/31/2013 1/7/2014 1/14/2014
    270 230 245 255 160
    1/28/2013 2/4/2013 2/11/2013
    275 235 250 260 195

    t-max= 245
    Week 1 Week 2 Week 3 Week 4
    1x3 1 210 215 220 225
    2x2 1 215 220 225 235
    3x1 1 220 225 235 240
    7x5 1 195
    7x3 1 200
    5x3 1 210
    10x3 1 215
    Only edit the yellow cells on the sheet labeled "Training Maxes", these will autoupdate the
    Template"

    Training maxes should be set to some value that you can confidently hit for a double, or
    ensures room for progression over a period of months. If in doubt, set it to 90% of your 1R
    TODAY (not your best ever 1RM)

    The column labeled Monthly Increases (lbs) controls the incremental jumps of each Trainin
    Cycle. Recommended is 5lbs for Upper Body lifts and 10lbs for Lower Body lifts

    The column labled Smallest Plates (lbs) will control the rounding. Set to 1.25 for all or sele
    1.25 plates, and 2) you intend to microload that movement

    Weeks 4, 10, and 15 are deload weeks. Not necessary, but recommended

    GZCL Method developed by GZCL, template developed by Ryan Espi


    xes", these will autoupdate the sheet labeled "4 Month

    nfidently hit for a double, or grind for a triple. This


    doubt, set it to 90% of your 1RM that is achievable

    emental jumps of each Training Max from Cycle to


    for Lower Body lifts

    ding. Set to 1.25 for all or selected lifts if 1) you have

    ecommended

    mplate developed by Ryan Espiritu


    Training Maxes Monthly
    Increase Smallest
    Cycle 1 Cycle 2 Cycle 3 Cycle 4 (lbs) Plates (lbs)
    Squat 350 355 360 365 5 2.5
    Bench Press 245 250 255 260 5 1.25
    Deadlift 450 460 470 480 10 2.5
    OHP 140 145 150 155 5 1.25
    Wt'd Pulls 275 280 285 290 5 2.5
    Rounding
    (lbs)
    5
    2.5
    5
    2.5
    5
    Cycle 1 Cycle 2
    Week 1 Week 2 Week 3 Week 4 Week 6
    1x3 300 305 315 325 300
    Squat 2x2 305 315 325 335 310
    3x1 315 325 335 340 320
    5x5 360 370
    7x3 370
    Deadlift
    5x3 385
    10x1 395

    1x3 207.5 215 220 227.5 212.5


    Bench
    2x2 215 220 227.5 232.5 220
    Press
    3x1 220 227.5 232.5 240 225
    7x5 112.5 115
    7x3 115
    OHP
    5x3 120
    10x3 122.5
    7x5 220 225
    7x3 227.5
    Wt'd Pulls
    5x3 235
    10x3 240

    1x3 385 395 405 415 390


    Deadlift 2x2 395 405 415 430 405
    3x1 405 415 430 440 415
    7x5 280 285
    7x3 290
    Squat
    5x3 300
    10x3 305

    1x3 120 122.5 125 130 122.5


    OHP 2x2 122.5 125 130 132.5 127.5
    3x1 125 130 132.5 137.5 130
    1x3 235 240 250 255 240
    Wt'd Pulls 2x2 240 250 255 260 245
    3x1 250 255 260 270 250
    7x5 195 200
    Bench 7x3 202.5
    Press 5x3 207.5
    10x3 215
    Cycle 2 Cycle 3
    Week 7 Week 8 Week 9 Week 11 Week 12 Week 13 Week 14
    310 320 330 305 315 325 335
    320 330 335 315 325 335 340
    330 335 345 325 335 340 350
    375
    380 390
    390 400
    405 410

    220 225 232.5 217.5 222.5 230 235


    225 232.5 237.5 222.5 230 235 242.5
    232.5 237.5 245 230 235 242.5 247.5
    120
    120 125
    122.5 127.5
    127.5 132.5
    227.5
    230 235
    237.5 242.5
    245 250

    405 415 425 400 410 425 435


    415 425 435 410 425 435 445
    425 435 450 425 435 445 460
    290
    295 295
    300 305
    310 315

    127.5 130 135 127.5 132.5 135 140


    130 135 137.5 132.5 135 140 142.5
    135 137.5 142.5 135 140 142.5 147.5
    245 250 260 240 250 255 265
    250 260 265 250 255 265 270
    260 265 275 255 265 270 280
    205
    207.5 210
    212.5 217.5
    220 222.5
    Cycle 4
    Week 16 Week 17 Week 18 Week 19
    310 320 330 340
    320 330 340 345
    330 340 345 355
    385
    395
    410
    420

    220 227.5 235 240


    227.5 235 240 247.5
    235 240 247.5 252.5
    125
    127.5
    132.5
    135
    232.5
    240
    247.5
    255

    410 420 430 445


    420 430 445 455
    430 445 455 470
    290
    300
    310
    320

    132.5 135 140 142.5


    135 140 142.5 147.5
    140 142.5 147.5 150
    245 255 260 270
    255 260 270 275
    260 270 275 285
    207.5
    215
    220
    227.5

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