GZCL VDIP
by Rohan B.
40 athletes joined
Program Description
Volume Dependent Intensity Programming is Cody Lefever's training principle founded on reaching high effort in each set rather than having sets that are too easy and sets that are too hard. This is an ideal program for offseason, efficient training that is based on basic GZCL principles. The concept is to do Max Rep Sets with a given weight and taking note how many reps are completed in a total of 3 sets. The number of reps determine the volume progression.
For T1: 15+ reps = add 10 lbs
10-14 reps = add 5 lbs
For T2: 30+ reps = add 10 lbs
25-30 reps = add 5lbs
20-24 reps = same weight
For T3: Progress same as hypertrophy exercises
For more info: http://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html?m=1
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 19, 2024 10:19
Last Edited
Jul 02, 2024 02:53
Week 1
1 / 12 Weeks