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GZCL Training Program Overview

The document outlines a 4 day per week training program consisting of 3 tiers of exercises each day. Tier 1 exercises are competition lifts done at a high intensity of 85% of training max. Tier 2 exercises are variations done at 65% intensity. Tier 3 exercises include assistance work. Rep ranges and poundage increases are provided to progress the program over multiple weeks.

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PerronD17
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485 views18 pages

GZCL Training Program Overview

The document outlines a 4 day per week training program consisting of 3 tiers of exercises each day. Tier 1 exercises are competition lifts done at a high intensity of 85% of training max. Tier 2 exercises are variations done at 65% intensity. Tier 3 exercises include assistance work. Rep ranges and poundage increases are provided to progress the program over multiple weeks.

Uploaded by

PerronD17
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

T1 Movements Training (Training Max is an estimated daily 2RM.

)
Max T1 Movements should be competition lifts.
Squat 335 Exceptions: Any close variation of a competition lift
Bench Press 315 Examples: Front Squat, Close Grip Bench, opposite
Deadlift 275 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 185
Front Squat 245

MOVEMENT WEEKLY AVERAGES


STARTING Reps Rep
Tier 1 INTENSITIES Per Set Total Tons
Day One 1 Back Squat 0.850 ### 0.00 0
Day Two 1 Slingshot 0.850 ### 0.00 0
Day Three 1 Deadlift 0.850 ### 0.00 0
Day Four 1 OHP 0.850 ### 0.00 0
Day Five 1 Front Squat 0.850 ### 0.00 0
Tier 2
Day One 2 Stiff Leg Deadlift 0.650 ### 0.00 0
Day Two 2 Bench press 0.650 ### 0.00 0
Day Three 2 Front Squat 0.650 ### 0.00 0
Day Four 2 Push Press 0.650 ### 0.00 0
Day Five 2 Back Squat 0.650 ### 0.00 0
Tier 3
Day One 3a Walking lunges 65 ### 0.00 0
3b Barbell row 175 ### 0.00 0
Day Two 3a Close Grip Bench 0.55 ### 0.00 0
3b Hammer shoulder 35.00 ### 0.00 0
Day Three 3a 2 DB row 75 ### 0.00 0
3b V Grip Cable Row 105 ### 0.00 0
Day Four 3a Incline Bench 0.55 ### 0.00 0
3b Chest press 175 ### 0.00 0
Day Five 3a Barbell Row 0.55 ### 0.00 0
3b BB curl 65 ### 0.00 0
Week One
From 20/11/2016
To 26/11/2016
Week 1
Day One MRS
Tier Exercise Weight Rep Set 1 2
1 Back Squat 285 Max 3
1
is an estimated daily 2RM.) T2 Movements Progression Guide
ts should be competition lifts. Incline Bench 200 T1:
ny close variation of a competition lift. Sling Shot Bench 275
nt Squat, Close Grip Bench, opposite DL. Barbell Row 240 T2:
ch, High Bar, Low Bar, etc.
T3:

MENT WEEKLY AVERAGES

Add
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Week Two
27/11/2016
03/12/2016
Week 2
MRS Rep Tier Add Day One
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Back Squat 285 Max 3
Progression Guide
15 or more total reps in 3MRS +10 lb. to next week
10-14 total reps in 3MRS +5 lb. to next week
30 or more total reps in 3MRS +10 lb. to next week
25-29 total reps in 3MRS +5 lb. to next week
If 50 in 4MRS then add 5 lb. to next week
If less than 50 total reps in 4MRS stay

Week Three
04/12/2016
10/12/2016
Week 3
MRS Rep Tier Add Day One
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Back Squat
MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
285 Max 3 0 0
Week Four
11/12/2016
17/12/2016
Week 4
Day One MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Back Squat 285 Max 3 0
Tier Add
Tonnage Wk3
0
1
2 Stiff Leg Deadlift 180 Max 3
3a Walking lunges 65 Max 4
3b Barbell row 175 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Two MRS


Tier Exercise Weight Rep Set 1 2
1 Slingshot 270 Max 3
1
1
2 Bench press 205 Max 3
3a Close Grip Bench 175 Max 4
3b Hammer shoulder 35 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Three
Tier Exercise Weight Rep Set 1 2
1 Deadlift 235 Max 3
1
1
2 Front Squat 180 Max 3
3a 2 DB row 75 Max 4
3b V Grip Cable Row 105 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Four MRS


Tier Exercise Weight Rep Set 1 2
1 Seated press 155 Max 3
1
1
2 Strict press 120 Max 3
3a Incline Bench 110 Max 4
3b Chest press 175 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Five MRS


Tier Exercise Weight Rep Set 1 2
1 Front Squat 210 Max 3
0 0 Stiff Leg Deadlift 180 Max 3
0 0 Walking lunges 65 Max 4
0 0 Barbell row 175 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Two
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Slingshot 270 Max 3

0 0 Bench press 205 Max 3


0 0 Close Grip Bench 175 Max 4
0 0 Hammer shoulder 35 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
Rep Tier Add Day Three
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Deadlift 235 Max 3

0 0 Front Squat 180 Max 3


0 0 2 DB row 75 Max 4
0 0 V Grip Cable Row 105 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Four
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Seated press 155 Max 3

0 0 Strict press 120 Max 3


0 0 Incline Bench 110 Max 4
0 0 Chest press 175 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Five
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Front Squat 210 Max 3
0 0 Stiff Leg Deadlift
0 0 Walking lunges
0 0 Barbell row
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Two
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Slingshot

0 0 Bench press
0 0 Close Grip Bench
0 0 Hammer shoulder
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
Rep Tier Add Day Three
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Deadlift

0 0 Front Squat
0 0 2 DB row
0 0 V Grip Cable Row
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Four
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Seated press

0 0 Strict press
0 0 Incline Bench
0 0 Chest press
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Five
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Front Squat
180 Max 3 0 0
65 Max 4 0 0
175 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
270 Max 3 0 0

205 Max 3 0 0
175 Max 4 0 0
35 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
235 Max 3 0 0

180 Max 3 0 0
75 Max 4 0 0
105 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
155 Max 3 0 0

120 Max 3 0 0
110 Max 4 0 0
175 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
210 Max 3 0 0
Stiff Leg Deadlift 180 Max 3 0
Walking lunges 65 Max 4 0
Barbell row 175 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Two MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Slingshot 270 Max 3 0

Bench press 205 Max 3 0


Close Grip Bench 175 Max 4 0
Hammer shoulder 35 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Three Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Deadlift 235 Max 3 0

Front Squat 180 Max 3 0


2 DB row 75 Max 4 0
V Grip Cable Row 105 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Four MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Seated press 155 Max 3 0

Strict press 120 Max 3 0


Incline Bench 110 Max 4 0
Chest press 175 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Five MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Front Squat 210 Max 3 0
0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0

0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0

0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0

0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0
1
1
2 Back Squat 220 Max 3
3a Barbell Row 130 Max 4
3b BB curl 65 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Training Notes: Hard week of training did a ton of volume in the


T1 but managed by reducing some T2 later in the week. Went
easy on T3 at end of week also.

End of Week Info & Data


0 0 Back Squat 220 Max 3
0 0 Barbell Row 130 Max 4
0 0 BB curl 65 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned

WEEKLY TOTALS Training Notes:


Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1 0
T2 0
T3 0
Total Tons 0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0
0 0 Back Squat
0 0 Barbell Row
0 0 BB curl
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0

WEEKLY TOTALS Training Notes:


Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1 0
T2 0
T3 0
Total Tons 0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0
220 Max 3 0 0
130 Max 4 0 0
65 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0

tes: WEEKLY TOTALS


Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1 0
T2 0
T3 0
Total Tons 0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0
Back Squat 220 Max 3 0
Barbell Row 130 Max 4 0
BB curl 65 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned

Training Notes: WEEKLY TOTALS


Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1
T2
T3
Total Tons

Pounds Earned
0
0
0

0
Total Pounds Earned 0

WEEKLY TOTALS

Tons Per Tier


0
0
0
0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0

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