GZCLP: Tren Goblin

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

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Upper 1: Bench Press

Jump Rope

Lower 1: Squat

Chest Fly (Dumbbell)

Upper 2: Close Grip Bench

Lower 2: Romanian Deadlift 

Arm Day: (Optional)

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