GZCL Method — dedicated three-week cycle
Three weeks of four-day lifting mix heavy sets, medium-rep work and paired assistance, with rep-outs setting increases.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 11 numbers and Catalyst works out every workout from them.
Training maxes
Details
The program’s usual settings
Program
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 whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train four days a week in order for three weeks. Take extra reps on the final set of each T1 final segment and on the Week 3 T2 exercise. Alternate movements in paired T3 work. Keep rest and spacing between workouts appropriate to each tier.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Deficit platform
- Dumbbells
- EZ curl bar
- Flat bench
- Lever row 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 Method — dedicated three-week cycle in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.