GZCL Jacked and Flan v2.1
Fifteen weeks of four-day lifting mix rep-max work on three days with five, three and single-rep waves on the fourth.
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Program
Training maxes
Details
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
| 11 | day 1 | day 2 | day 3 | day 4 |
| 12 | day 1 | day 2 | day 3 | day 4 |
| 13 | day 1 | day 2 | day 3 | day 4 |
| 14 | day 1 | day 2 | day 3 | day 4 |
| 15 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train the chosen J&T lifts Monday, Tuesday and Friday, and 5/3/1 on Thursday. Choose training maxima and all eight separate increases before starting. After every three-week 5/3/1 block, choose the next training max using the guidance of 5 lb for upper-body lifts and 10 lb for lower-body lifts. Do assistance in priority order, reducing it over the run. In week 15, plan max tests, prehab and openers yourself; use the attempt estimates only to help plan.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- Lat pulldown machine
- Safety squat bar
- 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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