GZCL / Mag-Ort / Deathbench — ten-week hybrid
Ten weeks of five-day lifting combine heavy squat work, high-volume bench and deadlift waves with rep-out sets.
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Program
Maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | S1 | S2 | S3 | S4 | S5 |
| 2 | S6 | S7 | S3 | S8 | S9 |
| 3 | S10 | S7 | S3 | S8 | S9 |
| 4 | S1 | S11 | S3 | S8 | S12 |
| 5 | S6 | S11 | S3 | S8 | S13 |
| 6 | S10 | S11 | S14 | S8 | S13 |
| 7 | S1 | S7 | S14 | S8 | S5 |
| 8 | S6 | S7 | S14 | S8 | S9 |
| 9 | S1 | S5 | S14 | S8 | S15 |
| 10 | S10 | S11 | S14 | S8 | S9 |
How it works
The program’s own rules, as Catalyst runs them.
Train five workouts a week in order for ten weeks. Start with your current maxima and choose kilograms or pounds. Base squats on 92.5% of your squat maximum, rounded to five units. Keep all assistance work. Leave one or two reps in reserve on the AMRAP sets. Choose the equipment setup before lifting. Use one-second pauses where called for. Decide what to do after the block yourself.
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
- Flat bench
- Leg press machine
- Pull-up bar
- Elastic upper-arm bench press support
- 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.
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