GZCL method — five-day template
Five lifting days over five weeks mix heavy triples, doubles and singles with rep-out fives and assistance.
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Training maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on Mon, Tue, Wed, Fri, Sat.
| Week | Mon | Tue | Wed | Fri | Sat |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Train five days a week for five weeks, keeping your starting training maxima unless you choose to change them yourself. Round calculated weights to five of your chosen weight units. Before starting, settle the second-week Monday squat percentage and the use of your deadlift maximum for the squat back-off. Divide the three split-squat sets between legs without adding sets. Do thirty chin-up reps across three sets you choose, leaving at least one rep for the third set by keeping the first two at a total of twenty-nine or less. On plus-marked work, you may do extra reps in the final set. Where assistance has three sets without a rep target, choose its movement, equipment and reps before training; you may change the suggested exercises. Choose rest within each tier: at most two-hundred-ten seconds for T1, one-hundred-sixty for T2 and one-hundred for T3, and choose transition rests yourself. For T3, consider increasing the weight after thirty reps across three sets, choosing the increase yourself. Choose secure dragon-flag support and range of motion. Finish after five weeks and choose any later maximum change yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- Pull-up bar
- Squat rack
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