GZCL Burrito But Big

A 12 week general strenght and hypertrophy programme with T1 to T3 structure. 
T1: exercises like Bench, Squat, OHP, DL or variations
T2: Any compound you like
T3: Mostly isolation exercises.

T1 progression: 
Weeks 1 to 4: find a easyish 6RM on week 1 and add reps per week until you reach around 10 on week 4.
Weeks 5 to 8: restart the progression and try for slightly higher 6RM and again increase to 10RM on week 8.
Weeks 9 to 12: Find a real 6RM and go down to real 3RM in week 12. 
After rep maxes on weeks 1 to 8 do between 3 to 6 "half sets" so half of the reps of set 1 with the same weight.
On weeks 9 to 12 do 3 to 6 singles with the same weight


T2 progression:
Find a easyish 8RM on week 1, progress that to 12RM on week 4. Do the same on Week 5 through 8.
Weeks 9 - 12: Find a real 8RM and work to a 4Rm on week 12.¨
Here also do half sets similarly than T1


T3:  
Weeks 1 to 9: Aim for 2 to 5 T3's with 2-4 sets and dual progression. Choose exercises you like while trying to do a back exercise atleast 3 times per week.
Week 10 to 12: Max 2 sets of Max 3 T3 exercises. Go light and do 1 or none on week 12.

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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

T1 6RM to 10RM same weight.
T2 8RM to 12 RM.
Both followed by 3 to 4 half sets with same weight.

Bench Press (Barbell)

Dip (Weighted)

Chest Supported Row (Dumbbell)

Standing Calf Raise

Stiff Leg Deadlift

Hack Squat

Leg Extension

Lat Prayer

Cable Crunch

Overhead Press (Barbell)

Bench Press (Close Grip)

Pull-Up (Weighted)

Bicep Curl (EZ Bar)

Calf Raise (Leg Press)

High Bar Squat (Barbell)

Long Pause Bench Press

Back Extension (Weighted)

Leg Curl

Lateral Raise (Cable)

Leg Raise (Captain's Chair)

T1: 6 RM to 3 RM. Follwed by singles
T2: 8RM to 4RM followed by half sets

Deadlift (Barbell)

Lat Pulldown (Single Arm)

Lat Pulldown

Romanian Deadlift (Dumbbell)

Easy 6 RM

Find real 6RM

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