Gzcl program.

Macro 1: Choosing your program. This macro automatically shows the correct tabs and hides all others, based upon your selection in cell D5. Workaround: You will have to manually choose which tabs to open, based upon the program you want to use. The tab names are fairly straightforward, so this is just time consuming. Macro 2: lbs or kg.GZCLP is a fairly low volume program and the primary way to get bigger and stronger is to do more work over time. This implies that your volume over time has to go up, past simply putting more weight on the bar. As such instead of just resetting to 3x10, when you fail 3x6 without improving since the last cycle, consider adding a set to the ...GZCLP is the linear progression version of GZCL. It’s a solid, well laid out program available in 3 day and 4 day versions. Both versions are in the spreadsheet below. GZCL is based on the following training structure, which applies to GZCLP as well. More loads of program info and spreadsheet variations: GZCLP Linear Progression ProgramPHUL workout program is ideal for intermediate lifters who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises. Beginners should look at some other popular programs on Boostcamp App, such as Greg Nuckols Beginner Program, GZCL Program, or Starting Strength before starting PHUL.Started going to the gym haphazardly since 2017, mostly to do a mix of cardio and T3-type exercises. Picked up interest in the three major lifts ~December 2020. Worked on the lifts without a program for a bit, then began GZCLP on Feb 1, 2021. Goals when starting the program: Get stronger and lose/maintain weight if possible. Progress summary:

From GZCL's "Swole" post: Continue attempting to progress a core T1 lift (Squat, Bench, Deadlift, or OHP) in the T2 until comfortable moving into a more traditional GZCL method structure using an optional variety in the T2; incline from OHP as an example. This will help introduce variety, a staple of the GZCL Method, to newer lifters.

Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options. I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the …Train the squat 2x per week for 12 weeks. Each training session programs front squats and back squats. The Hatch Squat Program uses a descending pyramid rep scheme. The athlete will attempt a 103% of 1RM squat in week 11. The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a …

Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options. I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users.The GZCL method is a strength-focused training method designed by competitive powerlifter and strength coach Cody Lefever. The method is highly effective because it works a variety of rep ranges and intensities over time. This program is just one possible variation of the method (check the source for more information on the method itself). The program is strength-focused, but also suitable for ... I basically went with 90% of the maxes I'd just hit, with some slight tweaking depending on how good with reps I am at each lift. For instance, my 2 rep max for squat is generally a lower % of my 1 rep max than my 2 rep max bench. So my squat training max is a bit under 90% while my bench is a bit above. halisray Rippler • 7 yr. ago.Jun 11, 2023 · The programs listed are chosen because they work well and have plenty of community support. If you have any questions they are most likely answered across Reddit or related forums. These programs are the best for intermediate powerlifters: Texas Method. TSA Intermediate Program v2. GZCL Jacked and Tan 2.0. Deadlift: 145kg x 4Bench Press: 100kg x 5Squat: 110kg x 6Chin-Ups: +33,75kg x 2 (fuck it)OHP: 70kg x 3 (new Training max for the upcoming cycle)82,5kg x 1 (n...

The intro program is lower volume with slightly lowered intensities and it gradually increases from there to the point where it reflects what I typically do. The intro and intro+ aren’t necessarily “beginner” programs as you still need the ability to choose a Goal Weight that is high enough to yield weight jumps in 5/10 pound increments ...

A lot of people are asking what the hell it means: it stands for GZCL (Cody Lefever's screen name here on Reddit) + LP (linear progression). The program is relatively simple. Each workout is dedicated to three different types of lifts: A primary heavy compound lift (the Tier 1 lift) done for 5 sets of 3 reps.

By the way, the file also include templates for GZCLP and a three-week, GZCL-style program. Both of those templates lend themselves to customization for novice or novice-intermediate lifters. u/youngquinn also deserves credit for cleaning up the spreadsheets, and I think he has another template he is working on. It will probably be added to the ...GZCL Program Review (3 Months and going) Warning: Wall of Text. TL;DR at the bottom. Stats/Background: Age: 28 Height: 5’7” Weight: 165-170ish. After running Cube/Juggercube program, I started the GZCL method. I enjoyed the Cube method, but I did not like the lack of handling heavy weights at a fairly moderate amount of volume.Went back into a surplus for a few months and felt awesome. Got up to around 215lb/97kg and easily cut back down to ~205lb/93kg for a meet. Current macros are 242p/92f/242c at around 2800 calories and walking around at ~210/95kg. Supplements: • 5g creatine monohydrate daily. • Fish oil. GZCLP Templates. Hey guys. IF anyone is running the LP program, I've put together a pair of spreadsheets you can use to run it for 12 weeks. It auto-calculates the weight increases, set changes etc, so you can spend more time lifting and less time counting. 4 Day version.Apart from that framework, and traditional style GZCL training, I've been doing a lot more conditioning lately. One such workout was 50 rounds of 3 pull ups and 30 step ups with a 20-pound pack, for a total of 150 pull ups, 1,500 step ups, and 1,875 feet of elevation gain. This took me 1 hour, 9 minutes, 58 seconds.Aug 4, 2023 · PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g. P/P/L/rest/P/P/L during a week). This allows for high frequency training while still allowing time for muscles to recover from the previous workout.

PHUL workout program is ideal for intermediate lifters who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises. Beginners should look at some other popular programs on Boostcamp App, such as Greg Nuckols Beginner Program, GZCL Program, or Starting Strength before starting PHUL.Using my own program based off of GZCL, incorporating lots of heavy singles, doubles, and triples, has put 45 lbs on my bench, 15 lbs on my OHP, 50 lbs on my squat, and 70 lbs on my DL (doesnt really count because I started properly doing sumo vs my old form) in about 4 months, while gaining maybe 5 lbs of bodyweight. Greyskull LP (GSLP) is a powerlifting program famous for its effectiveness at building strength and size rapidly. But what exactly makes it the best beginner weight lifting and powerlifting workout? The answer lies in the name: LP or linear periodization.. Utilizing a simple but effective 3-day-per-week training plan, volume (the amount of sets completed) …A GZCL Program where progression is set upon volume performed at certain intensities. For more info: blogpost, video. The Rippler: The Rippler A 12-week GZCL program optimizing bi-weekly undulation in intensity and reps per set. DLWF: Deadlift Wave Forms A 10-week standalone program that can be used to progress deadlift in any other …Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options. I removed the spreadsheet previews for most of the spreadsheets because of negative impact to …You can add extra work into them if you like, most of these workouts will take around 1 - 2 hours depending on warm up and rest time. I take maybe 5 - 10 mins to warm up and 3 - 4 mins between sets usually. There is a link below, the first sheet of the spreadsheet explains my exercise choices and the progression of each lift from cycle to cycle.

GZCL's methodology helped me understand how to set up programs that were right for me and see progress. Ultimately, my training philosophy nowadays skews towards some strange permutation of gzcl's programming guidelines, Israetel's volume / mesocycle progressions, and u/mythicalstrength 's "IT SHOULD HURT" thoughts.If I did total weight, it’d be between 136 g and 153 g. In both cases, I was always shooting for 1g per pound of body weight. But usually way above that, as most of my meals had 50 g protein and and my dinner had 60-100 g, so total day was sometimes above 250-300 g protein at 210 lb body weight.

GZCLP (4-day version) The Strength Athlete (4-day version) GZCL Jacked and Tan 2.0. nSuns LP. PHUL. SPF Powerbuilding (4 day version) The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength.PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g. P/P/L/rest/P/P/L during a week). This allows for high frequency training while still allowing time for muscles to recover from the previous workout.Jan 12, 2023 · Program Overview. The program is 13 weeks long. The program has 3 primary training days per week (Monday, Wednesday, Friday). If you have extra time, you can perform the Tuesday, Thursday, or Saturday workouts, but they are optional. There is a fair amount of exercise variety in the program, but here is general breakdown of exercise frequency ... With more and more people getting into computer programming, more and more people are getting stuck. Programming can be tricky, but it doesn’t have to be off-putting. Here are 10 top tips for beginners just starting to learn computer progra...However, I know strength and aesthetics are not mutually exclusive, and I still wanted to stick with the GZCL method as opposed to veering off into other programs/methodologies. So, I have developed a program based off of all my past GZCL experiences (I have run all 3 of GG, VDIP and Jacked and Tan), with the goal of putting on some quality muscle, and …Went back into a surplus for a few months and felt awesome. Got up to around 215lb/97kg and easily cut back down to ~205lb/93kg for a meet. Current macros are 242p/92f/242c at around 2800 calories and walking around at ~210/95kg. Supplements: • 5g creatine monohydrate daily. • Fish oil.GZCL is highly effective in strength building, versatile and works with a variety of volume and intensity ranges. Due to the adaptability and flexibility offered by the original GZCL program, many Reddit users have created customised excel sheets of the program to suit their specific requirement.Hey there, The new version of the GZCLP has been updated: - Changed Day 4 T2 from Bench Press to Overhead Press. - Changed Day 4 Cable Rows to Bent Over Rows (Dumbbell) You have to re-Onboard the new GZCLP again to get the latest update on this fix. Please look for the new GZCL Program on the Discover page. Please see the graphic.Pullup 6-10 sets (low reps greasing the groove throughout the workout) Pause Banded Facepull 5x15-30. Pause C.G. Floor Press 5x3+. Front Squat 3x10. Supinated Cable Row 3x15+. Lying Hamstring Curl 5x8-12 SS Standing …The next program I plan on running is UHF 9 week and I'm excited to see what kind of magic u/gzcl came up with on that program. I also plan on pulling sumo on one of the days to improve my deadlift. This thread is archived New comments cannot be posted and votes cannot be cast comments sorted by Best Top New Controversial Q&A dankmemezrus …

What The Hell Is GZCLP? GZCLP is the official name for Cody LeFever’s Linear Progression program for beginners. A lot of people are asking what the hell it means: it …

Boostcamp is the last weight training app you'll ever need. Follow proven workout programs, build custom routines, track workouts, and measure progress. Best of all, it’s free with no ads. Join over 300,000 athletes like yourself to build muscle, get stronger, hit PRs, and reach your physical potential. • Create your own custom routines ...

Announcing Version 5.2 of my GZCLP Spreadsheet, based upon /u/gzcl 's GZCLP Program. I've made some substantial modifications to this, so moving forward, it's called the GZCLP+ (plus) spreadsheet. This is a RELEASE VERSION. If you find any bugs, please submit them to me via DM and/or this thread.I was also programming for two of my friends, however they are focusing on lifting in a general health sense, and are not training specifically for powerlifting. Both of them really enjoyed the programs flexibility, and getting to really push themselves with the AMRAP sets. I really think 4-day programs work the best with my schedule. Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. Table of Contents1 Program …Jan 23, 2022 · This can increase the volume of the RM by 3 to 4x. Example 1: 10RM + 5 reps x 6 sets (30 reps in follow-up volume). Logged as: 10RM@225 (E)+5x6. Example 2: 10RM + 7 reps x 4 sets (28 reps in follow-up volume). This example uses “pushed” follow-up sets. Making them ¾ of the RM value rather than ½. Hey there, The new version of the GZCLP has been updated: - Changed Day 4 T2 from Bench Press to Overhead Press. - Changed Day 4 Cable Rows to Bent Over Rows (Dumbbell) You have to re-Onboard the new GZCLP again to get the latest update on this fix. Please look for the new GZCL Program on the Discover page. Please see the graphic.GZCL Program Review (3 Months and going) Warning: Wall of Text. TL;DR at the bottom. Stats/Background: Age: 28 Height: 5’7” Weight: 165-170ish. After running Cube/Juggercube program, I started the GZCL method. I enjoyed the Cube method, but I did not like the lack of handling heavy weights at a fairly moderate amount of volume.The progression I pulled straight from a program made famous by Doug Young. Doug young was a monster bencher and the epitome of 70 powerlifting beef. He was one of those lifters of that era that looked like he was carved out of marble and it was a direct result of the type of training he exposed himself to. In short, it was a strength …A beginner program designed by competitive powerlifter and strength coach Cody Lefever. The program is highly effective because it works a variety of rep ranges and intensities, automatically adjusting to your progress over time. The program is strength-focused, but also suitable for building muscle, getting toned, or losing fat assuming you follow your …Oct 10, 2023 · Boostcamp is the last weight training app you'll ever need. Follow proven workout programs, build custom routines, track workouts, and measure progress. Best of all, it’s free with no ads. Join over 300,000 athletes like yourself to build muscle, get stronger, hit PRs, and reach your physical potential. • Create your own custom routines ... Feb 7, 2023 · The first difference is that this spreadsheet allows you to customize training variables such as exercise selection and progression methods. All you have to do is to input your starting weights, and log your workouts as you complete them. The spreadsheet will then tell you exactly what to do next: from what weight you should use, to how many ... What I actually did: GZCLP 3x a week, easy runs for 30 minutes at a heart rate <80% max 2x a week (this is soooo slow for me, like 12-min miles or slower), climbed or bouldered once a week (usually on a running day, sometimes after lifting; my body thrives on 5 days of workouts in a week and crashes hard on 6).

GZCLP is the official name for Cody Lefever’s Linear Progression program for intermediate lifters who want to build strength and size. This is a highly popular alternative to Starting Strength and Stronglifts due to its effectiveness and interesting structure. The program is relatively simple. Each workout is dedicated to three different ...Using my own program based off of GZCL, incorporating lots of heavy singles, doubles, and triples, has put 45 lbs on my bench, 15 lbs on my OHP, 50 lbs on my squat, and 70 lbs on my DL (doesnt really count because I started properly doing sumo vs my old form) in about 4 months, while gaining maybe 5 lbs of bodyweight.If you’re looking to start or advance your career in occupational therapy, you may be considering enrolling in an OTA program. But with so many options available, how do you choose the right one for you? One option to consider is a fully on...For my shoulders, I scaled up to two dedicated shoulder workouts a week. Using the GG framework, I was able to change workouts on the fly and move things around as needed to get the work in. Here's a sample week from near the end of the program: Day 1: Arms. Day 2: Shoulders. Day 3: Arms (Hyper Reps) Day 4: Back.Instagram:https://instagram. no limit drag racing tune cheatbecker.cpa.login1930s linoleum patternsso i'm out of the running crossword clue Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options. I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. sbn ministersnine pines resort Key fobs are a great way to keep your car secure and make it easier to access. Programming a key fob can be a tricky process, but with the right tools and knowledge, you can get it done quickly and easily. Here’s how to program a key fob ne...The progression I pulled straight from a program made famous by Doug Young. Doug young was a monster bencher and the epitome of 70 powerlifting beef. He was one of those lifters of that era that looked like he was carved out of marble and it was a direct result of the type of training he exposed himself to. In short, it was a strength … superheat on 410a The government free car program has been a topic of interest for many individuals in need of reliable transportation. However, with limited availability and strict eligibility requirements, it’s important to explore alternative options.PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g. P/P/L/rest/P/P/L during a week). This allows for high frequency training while still allowing time for muscles to recover from the previous workout.