gzclp.md

GZCLP

Lift on Monday, Wednesday, Friday

Climb on Tuesdays/Thursdays and Saturdays

Link to GZCLP Infographic

A1 (Squat Day)

• T1 Squat [5x3 last set AMRAP]

• T2 OHP [3x10]

• T3 L-Shape Pullup [3x15 last set AMRAP]

• [Eventual T3 isolation exercises]

  • T3 Dumbbell split squats

B1 (Bench Day)

• T1 Bench [5x3 last set AMRAP]

• T2 Deadlift [3x10] SS with T3 Dumbbell Row [3x10]

• [Eventual T3 isolation exercises]

  • T3 Dumbbell Curls

A2 (OHP day)

• T1 OHP [5x3 last set AMRAP]

• T2 Squat [3x10]

• T3 L-Shape Pullup [3x15 last set AMRAP]

• [Eventual T3 isolation exercises]

  • T3 Face Pull
  • T3 Lateral Raise

B2 (Deadlift day)

• T1 Deadlift [5x3 last set AMRAP]

• T2 Bench [3x10] SS with T3 Dumbbell Row [3x10]

• [Eventual T3 isolation exercises]

  • Front Squats

Progression Protocol

• T1 Bench and OHP:

  • +5 lbs every session

• T1 Squats and Deadlifts:

  • +10 lbs every session

• T2 Bench and OHP:

  • +2.5 lbs every session

• T2 Squats and Deadlifts:

  • +5 lbs every session

• Pulling movements:

  • increase weight once you can do 25 reps on the last set

Failure

• T1 Lifts

  • [ 5x3 ] -fail-> [ 6x2 ] -fail-> [ 10x1 ] -fail->
    • rest for 2-3 days and use 85% percent of the failed 10x1 weight to start a new cycle at 5x3

• T2 Lifts

  • [ 3x10 ] -fail-> [ 3x8 ] -fail-> [ 3x6 ] -fail->
    • Restart the cycle with a slightly heaver weight than the last time you did 3x10 (+10-20lbs)

Eventually

• Switch pulls from a T3 to a T2 rep scheme of [3x10]
  • then, gradually add 1-3 sets of 8-10 reps for T3 isolation exercises

Resting

• Tier 1: 3-5 Minutes
• Tier 2: 2-3 Minutes
• Tier 3: 1-1.5 Minutes