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+55kgin 12 wks

GZCLP 4-Day art

02Where this takes you

+55kg

projected strength added over 12 weeks · 1 lift

Biggest mover

T1 Lift80 → 135 kg

+55kg
Make it your ownRun this program

Projections assume you hit every prescribed session and make the program's standard progression. Real training is messier. That is what the app is for.

Week 1
Mon
Day A1
T1 Lift4×3@60kg, 1×3+@60kg
Tue
Day B1
T1 Lift4×3@35kg, 1×3+@35kg
Thu
Day A2
T1 Lift4×3@50kg, 1×3+@50kg
Fri
Day B2
T1 Lift4×3@80kg, 1×3+@80kg
Week 2
Mon
Day A1
T1 Lift4×3@65kg, 1×3+@65kg
Tue
Day B1
T1 Lift4×3@37.5kg, 1×3+@37.5kg
Thu
Day A2
T1 Lift4×3@52.5kg, 1×3+@52.5kg
Fri
Day B2
T1 Lift4×3@85kg, 1×3+@85kg
Week 3
Mon
Day A1
T1 Lift4×3@70kg, 1×3+@70kg
Tue
Day B1
T1 Lift4×3@40kg, 1×3+@40kg
Thu
Day A2
T1 Lift4×3@55kg, 1×3+@55kg
Fri
Day B2
T1 Lift4×3@90kg, 1×3+@90kg
Week 4
Mon
Day A1
T1 Lift4×3@75kg, 1×3+@75kg
Tue
Day B1
T1 Lift4×3@42.5kg, 1×3+@42.5kg
Thu
Day A2
T1 Lift4×3@57.5kg, 1×3+@57.5kg
Fri
Day B2
T1 Lift4×3@95kg, 1×3+@95kg
Week 5
Mon
Day A1
T1 Lift4×3@80kg, 1×3+@80kg
Tue
Day B1
T1 Lift4×3@45kg, 1×3+@45kg
Thu
Day A2
T1 Lift4×3@60kg, 1×3+@60kg
Fri
Day B2
T1 Lift4×3@100kg, 1×3+@100kg
Week 6
Mon
Day A1
T1 Lift4×3@85kg, 1×3+@85kg
Tue
Day B1
T1 Lift4×3@47.5kg, 1×3+@47.5kg
Thu
Day A2
T1 Lift4×3@62.5kg, 1×3+@62.5kg
Fri
Day B2
T1 Lift4×3@105kg, 1×3+@105kg
Week 7
Mon
Day A1
T1 Lift4×3@90kg, 1×3+@90kg
Tue
Day B1
T1 Lift4×3@50kg, 1×3+@50kg
Thu
Day A2
T1 Lift4×3@65kg, 1×3+@65kg
Fri
Day B2
T1 Lift4×3@110kg, 1×3+@110kg
Week 8
Mon
Day A1
T1 Lift4×3@95kg, 1×3+@95kg
Tue
Day B1
T1 Lift4×3@52.5kg, 1×3+@52.5kg
Thu
Day A2
T1 Lift4×3@67.5kg, 1×3+@67.5kg
Fri
Day B2
T1 Lift4×3@115kg, 1×3+@115kg
Week 9
Mon
Day A1
T1 Lift4×3@100kg, 1×3+@100kg
Tue
Day B1
T1 Lift4×3@55kg, 1×3+@55kg
Thu
Day A2
T1 Lift4×3@70kg, 1×3+@70kg
Fri
Day B2
T1 Lift4×3@120kg, 1×3+@120kg
Week 10
Mon
Day A1
T1 Lift4×3@105kg, 1×3+@105kg
Tue
Day B1
T1 Lift4×3@57.5kg, 1×3+@57.5kg
Thu
Day A2
T1 Lift4×3@72.5kg, 1×3+@72.5kg
Fri
Day B2
T1 Lift4×3@125kg, 1×3+@125kg
Week 11
Mon
Day A1
T1 Lift4×3@110kg, 1×3+@110kg
Tue
Day B1
T1 Lift4×3@60kg, 1×3+@60kg
Thu
Day A2
T1 Lift4×3@75kg, 1×3+@75kg
Fri
Day B2
T1 Lift4×3@130kg, 1×3+@130kg
Week 12
Mon
Day A1
T1 Lift4×3@115kg, 1×3+@115kg
Tue
Day B1
T1 Lift4×3@62.5kg, 1×3+@62.5kg
Thu
Day A2
T1 Lift4×3@77.5kg, 1×3+@77.5kg
Fri
Day B2
T1 Lift4×3@135kg, 1×3+@135kg

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Make it your ownRun this program