GZCLP: Tren Goblin

Program Description

The modified GZCLP Progression: Tier 1: Use ~80-85% of a 5RM to start • 3 sets of 5 reps, if fail => • 3 sets of 4 reps, if fail => • 3 sets of 3 reps, if fail => rest 2-3 days and set new 5RM Rate of Progression: (applied to both Tier 1 & 2) Upper Body Lifts: +2.5-5lbs per session Lower Body Lifts: +5-10lbs per session Tier 2: • 3 sets of 8 reps, if fail => • 3 sets of 6 reps, if fail => • 3 sets of 4 reps, if fail => restart at +10-20lbs heavier than last successful 3 sets of 8 reps Tier 3: double progression method for whatever rep range is given: Example: 3 sets of 8-12 reps @ 100lbs Week 1- 9,9,8 @ 100lbs Week 2- 11,10,9 @ 100lbs Week 3- 12,12,11 @ 100lbs Week 4- 12,12,12 @ 100lbs => +5lbs Week 5- 9,8,8 @ 105lbs

Program Overview