GZCL Big on the Basics Four-Week Template
Four weeks of five-day lifting mix heavy front-squat and press work with higher-rep assistance and final-set rep-outs.
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Details
The program’s usual settings
Program
Training maxes
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 |
How it works
The program’s own rules, as Catalyst runs them.
Complete four weeks of Big on the Basics. Use main training maxima between ninety and ninety-five percent of tested singles, with separate accessory maxima. Complete each group in order. A plus beside the number of singles lets you add complete singles, rather than turning a single into a rep-out. Do at least three final singles for front squat, bench and press, or at least five for squat. The final deadlift set in week four is a rep-out; stop with one or two reps left. For sumo, do rack or block pulls before sumo work. For conventional deadlifts, use a three-inch deficit in week one, two inches in week two, one inch in week three and ordinary competition pulls in week four. Before the two continuation groups in week three, choose the conventional-pull movement you will use. Keep pause bench and pause squat paused; no fixed pause time is set. Choose a safe rack or block height. Rest 3–5 minutes for Tier 1, 2–3 for Tier 2 and 60–90 seconds for Tier 3. Plan extra assistance yourself. Choose your next weights at the end; there is no automatic GZCLP failure ladder or maximum increase.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Deficit platform
- Flat bench
- Hack squat machine
- Squat rack
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