GZCL P-Zero public four-day variant
Four weekly lifting days use final-set rep-outs and falling rep targets, moving to a new stage when progress stalls.
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Starting weights
Details
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Train four times a week, keeping the workouts in order. Before training, check which stage you are on in each tier. T1 uses four sets of four, three or two, with as many reps as possible (AMRAP) on the final set. T2 uses four sets of twelve, ten or eight. For T3, accumulate sixty, forty-five or thirty repetitions across two to four sets.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Abdominal wheel
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- Lying leg curl machine
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run GZCL P-Zero public four-day variant in Catalyst
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