0.85 0.9 0.

95
5+ 3+ 1+
T Max 12/3/2013 12/10/2013 12/17/2013 BBB
265 225 240 250 135
12/31/2013 1/7/2014 1/14/2014
270 230 245 255 160
1/28/2013 2/4/2013 2/11/2013
275 235 250 260 195

t-max= 245
Week 1 Week 2 Week 3 Week 4
1x3 1 210 215 220 225
2x2 1 215 220 225 235
3x1 1 220 225 235 240
7x5 1 195
7x3 1 200
5x3 1 210
10x3 1 215
Only edit the yellow cells on the sheet labeled "Training Maxes", these will autoupdate the
Template"

Training maxes should be set to some value that you can confidently hit for a double, or
ensures room for progression over a period of months. If in doubt, set it to 90% of your 1R
TODAY (not your best ever 1RM)

The column labeled Monthly Increases (lbs) controls the incremental jumps of each Trainin
Cycle. Recommended is 5lbs for Upper Body lifts and 10lbs for Lower Body lifts

The column labled Smallest Plates (lbs) will control the rounding. Set to 1.25 for all or sele
1.25 plates, and 2) you intend to microload that movement

Weeks 4, 10, and 15 are deload weeks. Not necessary, but recommended

GZCL Method developed by GZCL, template developed by Ryan Espi

xes", these will autoupdate the sheet labeled "4 Month

nfidently hit for a double, or grind for a triple. This

doubt, set it to 90% of your 1RM that is achievable

emental jumps of each Training Max from Cycle to

for Lower Body lifts

ding. Set to 1.25 for all or selected lifts if 1) you have

ecommended

mplate developed by Ryan Espiritu

 Training Maxes Monthly
Increase Smallest
Cycle 1 Cycle 2 Cycle 3 Cycle 4 (lbs) Plates (lbs)
Squat 350 355 360 365 5 2.5
Bench Press 245 250 255 260 5 1.25
Deadlift 450 460 470 480 10 2.5
OHP 140 145 150 155 5 1.25
Wt'd Pulls 275 280 285 290 5 2.5
Rounding
(lbs)
5
2.5
5
2.5
5
 Cycle 1 Cycle 2
Week 1 Week 2 Week 3 Week 4 Week 6
1x3 300 305 315 325 300
Squat 2x2 305 315 325 335 310
3x1 315 325 335 340 320
5x5 360 370
7x3 370
Deadlift
5x3 385
10x1 395

1x3 207.5 215 220 227.5 212.5

Bench
2x2 215 220 227.5 232.5 220
Press
3x1 220 227.5 232.5 240 225
7x5 112.5 115
7x3 115
OHP
5x3 120
10x3 122.5
7x5 220 225
7x3 227.5
Wt'd Pulls
5x3 235
10x3 240

1x3 385 395 405 415 390

Deadlift 2x2 395 405 415 430 405
3x1 405 415 430 440 415
7x5 280 285
7x3 290
Squat
5x3 300
10x3 305

1x3 120 122.5 125 130 122.5

OHP 2x2 122.5 125 130 132.5 127.5
3x1 125 130 132.5 137.5 130
1x3 235 240 250 255 240
Wt'd Pulls 2x2 240 250 255 260 245
3x1 250 255 260 270 250
7x5 195 200
Bench 7x3 202.5
Press 5x3 207.5
10x3 215
 Cycle 2 Cycle 3
Week 7 Week 8 Week 9 Week 11 Week 12 Week 13 Week 14
310 320 330 305 315 325 335
320 330 335 315 325 335 340
330 335 345 325 335 340 350
375
380 390
390 400
405 410

220 225 232.5 217.5 222.5 230 235

225 232.5 237.5 222.5 230 235 242.5
232.5 237.5 245 230 235 242.5 247.5
120
120 125
122.5 127.5
127.5 132.5
227.5
230 235
237.5 242.5
245 250

405 415 425 400 410 425 435

415 425 435 410 425 435 445
425 435 450 425 435 445 460
290
295 295
300 305
310 315

127.5 130 135 127.5 132.5 135 140

130 135 137.5 132.5 135 140 142.5
135 137.5 142.5 135 140 142.5 147.5
245 250 260 240 250 255 265
250 260 265 250 255 265 270
260 265 275 255 265 270 280
205
207.5 210
212.5 217.5
220 222.5
 Cycle 4
Week 16 Week 17 Week 18 Week 19
310 320 330 340
320 330 340 345
330 340 345 355
385
395
410
420

220 227.5 235 240

227.5 235 240 247.5
235 240 247.5 252.5
125
127.5
132.5
135
232.5
240
247.5
255

410 420 430 445

420 430 445 455
430 445 455 470
290
300
310
320

132.5 135 140 142.5

135 140 142.5 147.5
140 142.5 147.5 150
245 255 260 270
255 260 270 275
260 270 275 285
207.5
215
220
227.5