GZCL Basic Template 2012
Four weeks of five-day lifting pair heavy singles with changing back-off reps, using conservative training maxes.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 3 numbers and Catalyst works out every workout from them.
Planned weights
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
| 2 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
| 4 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
How it works
The program’s own rules, as Catalyst runs them.
Choose conservative training maxima from a difficult-day single or a good-day triple. On Thursday and Friday, finish with one AMRAP set at the final Tier 1 weight. Choose accessories yourself. After the four-week block, decide whether to increase your maxima.
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 GZCL Basic Template 2012 in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.