GZCLP Four-Day Template
Four lifting days pair heavy triples with medium and high reps, moving to doubles and singles after missed targets.
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Details
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
How it works
The program’s own rules, as Catalyst runs them.
Choose your own conservative starting weights rather than copying example weights. Reach the total rep threshold before adding your chosen increase. After a miss on the heavy lift, keep the weight and move from triples to doubles, then singles. After a miss at the final stage, stop ordinary work for that lift, rest two or three days and test a new five-rep max. Restart at eighty-five percent, rounded down to a weight your equipment allows. Higher-rep work moves from ten to eight to six; choose its next starting-weight increase yourself. Increase accessory weights only after the last set reaches twenty-five reps. For extra work, choose the exercises, sets, reps and weights yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- Squat rack
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