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 90% --- 4x3
Once you fail - Reduce the Weight for 90% --- 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 90% --- 3x8
Once you fail - Reduce the Weight for 90% --- 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

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 90% --- 4x3
Once you fail - Reduce the Weight for 90% --- 5x2
Once you fail - Reduce the Weight for 95% --- 3x2 or 6x1
Once you fail - TEST Week for that specific T1 exercise --- I prefer to do 1RM test, but you can do 5RM. After that, restart the program. Remeber to rest well for this test Week. You can do a deload if needed the week before.

T2:
Start - 3x10
Once you fail - Reduce the Weight for 90% --- 3x8
Once you fail - Reduce the Weight for 90% --- 3x6
Once you fail - restart for de 3x10 with slightly heavier weight (2.5kg to 10kg).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Leg Curl

Chest Fly (Machine)

Cable Crunch

Overhead Press (Barbell)

Deadlift (Barbell)

Chest Supported Row (Machine)

Shoulder Press (Machine)

Leg Extension

Overhead Tricep Extension (Cable)

Lat Pulldown (Single Arm)

Incline Chest Press (Machine)

Single-Leg Leg Curl

Hanging Leg Raise

T-Bar Row

Pull Through (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

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