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GZCL VDIP
by Rohan B.
38 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
Jun 14, 2024 03:56
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
@9
4
Upright Row (Cable)
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Tricep Pushdown (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
5 Sets
AMRAP
@8
2
Military Press (Barbell)
4 Sets
AMRAP
@8
3
Leg Extension
3 Sets
AMRAP
@9
4
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
5 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
4 Sets
AMRAP
@8
3
Barbell Row
4 Sets
AMRAP
@8
4
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
5
Face Pull
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
5 Sets
AMRAP
@8
2
Pull-Up (Weighted)
4 Sets
AMRAP
@8
3
Dip (Assisted)
3 Sets
AMRAP
@9
4
Reverse Pec Deck
3 Sets
AMRAP
@9
Day 4
1
Military Press (Barbell)
5 Sets
AMRAP
@8
2
Deadlift (Barbell)
4 Sets
AMRAP
@8
3
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
4
Lying Leg Curl
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Leg Press (45 Degrees)
4 Sets
AMRAP
@8
3
Pull-Up (Weighted)
4 Sets
AMRAP
@8
4
Standing Calf Raise
3 Sets
AMRAP
@9
5
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
5 Sets
AMRAP
@8
2
Military Press (Barbell)
4 Sets
AMRAP
@8
3
Leg Extension
3 Sets
AMRAP
@9
4
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
5 Sets
AMRAP
@8
2
Pull-Up (Weighted)
4 Sets
AMRAP
@8
3
Dip (Assisted)
3 Sets
AMRAP
@9
4
Reverse Pec Deck
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
5 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
4 Sets
AMRAP
@8
3
Barbell Row
4 Sets
AMRAP
@8
4
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
5
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Military Press (Barbell)
5 Sets
AMRAP
@8
2
Deadlift (Barbell)
4 Sets
AMRAP
@8
3
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
4
Lying Leg Curl
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Leg Press (45 Degrees)
4 Sets
AMRAP
@8
3
Pull-Up (Weighted)
4 Sets
AMRAP
@8
4
Standing Calf Raise
3 Sets
AMRAP
@9
5
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
AMRAP
@8
2
Military Press (Barbell)
3 Sets
AMRAP
@8
3
Seated Row (Cable)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8
3
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
AMRAP
@8
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Good Morning
3 Sets
AMRAP
@8
3
Lying Leg Curl
3 Sets
AMRAP
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
Day 5
1
Bench Press (Barbell)
3 Sets
AMRAP
@8
2
Front Squat (Barbell)
3 Sets
AMRAP
@8
3
Hip Adductor (Machine)
3 Sets
AMRAP
@9
4
Hip Abductor (Machine)
3 Sets
AMRAP
@9
5
Standing Calf Raise
3 Sets
AMRAP
@9
6
Tib Raise
3 Sets
AMRAP
@9