GZCLP original 2016
Four workouts rotate across three weekly visits, reducing reps after misses and adding weight after successful work.
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Program
Lat pulldown
One-arm dumbbell row
Back squat
Barbell overhead press
Barbell bench press
Conventional deadlift
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Train three times a week, continuing the four-workout rotation across week boundaries. T1 is main-lift work, T2 is higher-rep main-lift work and T3 is assistance. For T1, start with five sets of three; when you miss the tier’s total reps, move to six sets of two, then ten singles. After a miss at ten singles, assess your five-repetition maximum. T2 works through ten, eight and six repetitions. Increase T3 when its final set reaches twenty-five reps.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Lat pulldown machine
- Squat rack
Not sure it’s the one?
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Run GZCLP original 2016 in Catalyst
Every set ready. Every weight right.
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