My GZCL - Everything Arranged With Twists

Program Description

5RM FOR MAIN LIFTS T1 and T2 -> If you hit the target, +2.5kg for bench and Overhead or +5kg for Squat and Dead. If you missed your target, when you pass to the other setXrep scheme, reduce the weight by 90-95%. T3 -> As you want, i like to do 3 sets for 8-10 reps, if i can do it for all 3 set i will put more weight. T1: Start - 3x5 Once you fail - Reduce the Weight for 95% --- 4x3 Once you fail - Reduce the Weight for 95% --- 5x2 Once you fail - Reduce the Weight for 95% --- 6x1 Once you fail - Deload (optional) + TEST Week in the next week for that specific T1 exercise --- I prefer to do 1RM test, but you can do 5RM. Start the test week with the workout refered to that T1 exercise. I wouldnt do the test week for overhead Press. After that, restart the program with an heavier weight. T2: Start - 3x10 Once you fail - Reduce the Weight for 95% --- 3x8 Once you fail - Reduce the Weight for 95% --- 3x6 Once you fail - restart for de 3x10 with slightly heavier weight (2.5kg to 10kg). Deload: T1 - 3 sets for 5 reps with - 40%, 50% and 60% T2 - rest T3 - keep them equal

Program Overview

Summary