GZCLP v1.0 Three-Day Planner
Three lifting days rotate four workouts, with rep-outs, changing heavy triples to doubles or singles on failure.
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Details
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | A1 | B1 | A2 |
| 2 | B2 | A1 | B1 |
| 3 | A2 | B2 | A1 |
| 4 | B1 | A2 | B2 |
Then it starts again from week 1, carrying on from the weights you reached.
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
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 GZCLP v1.0 Three-Day Planner in Catalyst
Every set ready. Every weight right.
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