GZCL MRS Beta
Three weeks of six-day lifting give bench, pulls, supported presses, squat and overhead press separate rep-out workouts.
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Two-rep maxes
Details
The program’s usual settings
Program
Planned weights
Rep counts
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Train six times a week for three weeks in this order: Bench, Barbell Row, SlingShot, High-Bar Squat, Overhead Press, then the paused and floor Deadlift workout. Keep the five paused-deadlift triples separate from the floor-deadlift max set, and stop max work with 1–2 reps left. Choose later weight changes and another run if continuing beyond week 3. Choose band colors and anchors, suspension setup, behind-knee press details, how to divide reps between sides and which side goes first, pause depth and other technique details before training. If you combine or move missed workouts, decide the arrangement while keeping all the work.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- EZ curl bar
- Flat bench
- Kettlebells
- Landmine station
- Parallel bars
- Pull-up bar
- Resistance bands
- Elastic upper-arm bench press support
- Squat rack
- Suspension trainer
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 GZCL MRS Beta in Catalyst
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