Unleash your strength with "My GZCL - Everything Arranged With Twists," a comprehensive 12-week program designed for serious lifters. With four training days each week, this program expertly combines classic barbell lifts like squats and bench presses with innovative machine exercises to target every muscle group. Experience progressive overload and muscle growth while mastering your technique with guided video demonstrations. Get ready to elevate your training and achieve your fitness goals!

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
(Reduce 1 set in every bodybuilding exercise)
Once you fail - Reduce the Weight for 95% --- 5x2 
(Reduce to 1 set in every bodybuilding exercise)
Once you fail - Reduce the Weight for 95% --- 6x1 (take out the T2 and Reduce to 1 set in every bodybuilding exercise)
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

My GZCL - Everything Arranged With Twists

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

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