GZCL: PUSH/PULL/LEGS/PUSH/PULL

What this program is:

I designed this program to use GZCPL progression schemes with the lifts, intensity and frequency that I like.
- I like training 5 days a week so I made it 5 days a week.
- I don’t really like training legs so I put 1 really hard leg day and some deadlifts on a pull day.
- I really want to get an insanely strong pull up, so I put pulls ups as either a T1 and T2 lift on both my pull days.
- I have a weak upper chest so I put emphasise on incline bench press for my accessories.
- I like a little more volume on arms, so I made any tricep or bicep T3 exercise 4 sets instead of 3.
- I’m trying to work on my posture so I’ve added dumbbell pull overs on one of the back days.

Rules: 

Put 85% of your 5 rep max as your 1RM to begin.

Increase squat and deadlifts T1 by 5kg weekly
Increase bench T1 2.5kg weekly
Increase OHP T1 1.25 weekly 
Increase weighted pull up T1 1.25kg weekly 
Once you fail a week of 5x3 move onto 6x2 (with the sixth set being an AMRAP)
Once you fail a week of 6x2 move onto 10x1 (with the tenth set being an AMRAP)
Once you fail that, take a deload and retest your 5 rep max and start T1 again

Increase squat and deadlifts T2 by 5kg weekly
Increase bench T2 2.5kg weekly
Increase OHP T2 1.25kg weekly
Increase chin-up T2 1.25kg weekly
Increase machine row T2 2.5kg weekly
Once you fail a week of 3x10 move onto 3x8 
Once you fail a week of 3x8 move onto 3x6 
Once you fail that, take a deload and retest your 5 rep max and start T2 again

For T3 do 2x15 of the same weight and 1 AMRAP. When you get 25 reps on the AMRAP, increase the weight by the smallest amount possible.

Recommendation:

- Eat at least maintenance calories.
- Eat at least 0.9g protein per lbs of body weight
- Do cardio on at least 1 rest day. I would recommend swimming.
- The order might be confusing but I’ll explain why it is the way it is. You do PUSH 1 on Monday, then LEGS on Tuesday, then PULL 1 on Wednesday. You take a rest day on Thursday then you do PUSH 2 Friday, PULL 2 Saturday and you rest on Sunday. I would highly recommend that you follow this order for one reason. On both pull days there is cross over with other muscle groups and I spent a lot of time ordering this program so that you have sufficient rest for all your training days. On PULL 1 you have pullovers. Pull overs incorporate chest so putting them on Wednesday means they won’t interfere with PUSH 1 because there’s a leg day in-between and they won’t interfere with PUSH 2 because there’s a rest day in-between. PULL 2 has deadlifts but having PULL 2 on Saturday means that you have multiple days on both sides, to rest your legs and lower back before hitting your deadlifts or leg day.

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

PUSH 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Hyperextension

Reverse Nordic Curl

Decline Sit Up (Weighted)

Ab Wheel

LEGS 

Pull-Up (Weighted)

Chest Supported Row (Machine)

Pullover (Dumbbell)

Face Pull

Hammer Curl (Cable)

PULL 1

Incline Bench Press (Barbell)

Dip (Weighted)

Upright Row (Barbell)

Tricep Rope Push Down (Cable)

PUSH 2

Deadlift (Barbell)

Chin-Up (Weighted)

Bicep Curl (Cable)

PULL 2

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