GZCLP for Hypertrophy —
Four weekly workouts shift the main lift from three sets of five to six doubles after misses, with extra muscle work.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 36 numbers and Catalyst works out every workout from them.
Day 1 starting weights
Day 2 starting weights
Day 3 starting weights
Day 4 starting weights
Smallest weight jumps
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
| Week | Mon | Tue | Thu | Fri |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 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.
Repeat A1, B1, A2 and B2 in order, resting after B1 and B2. Choose positive starting weights and the increments you will use. Main lifts progress through three sets of five, four of four, five of three and six of two, with as many reps as possible (AMRAP) on the last set. Keep your weight after successful four-by-four work; add your chosen increment after success at the other stages. After a miss at the final stage, restart at eighty-five percent, rounded down to that increment. Assistance and pulling work use three sets of ten, then eight, then six; a final-stage miss restarts at seventy-five percent, rounded down. Increase accessory weight at the upper rep total and reduce it below the lower total. Completing zero repetitions leaves your weights and stages unchanged.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- 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 GZCLP for Hypertrophy — in Catalyst
Every set ready. Every weight right.
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