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0kgin 12 wks

GZCLP 4-Day art

02Where this takes you

0kg

projected strength added over 12 weeks · 1 lift

Open in DesignerRun this program

Projections assume you hit every prescribed session and make the program's standard progression. Select "Open in Designer" to simulate various conditions.

Week 1
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 2
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 3
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 4
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 5
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 6
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 7
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 8
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 9
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 10
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 11
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg
Week 12
MonDay A1
  • T1 Lift4×3@0kg, 1×3+@0kg
TueDay B1
  • T1 Lift4×3@0kg, 1×3+@0kg
1off
ThuDay A2
  • T1 Lift4×3@0kg, 1×3+@0kg
FriDay B2
  • T1 Lift4×3@0kg, 1×3+@0kg