Gzclp t3 exercises

Gzclp t3 exercises. i see the basic workout guide gives T3 exercises as alternating lat pulldown and db rows. 75 hours. e. If you can't complete the 3x10 at that weight, decrease the weight you're using. If I think I need more arm work I will do more curls. My bench press sucks, and to a lesser extent so does my overhead press. yeah man. For example suppose your MWF week is A1, B1, A2. /u/GZCL pops in and answers questions, You can add T3 exercises. Hit in 5, work with same weight. eNGaGe77 • • There are a number of programs that have been created using the GZCL method including GZCLP, Jacked & Tan 2. Should all T3 be done? What would be best picks? I guess this is silly question but I've found some post from u/gzcl and it was mentioned only one 'area' for T3 per every day Boostcamp is giving for example D1 both T3 squad and bench exercise. The GZCLP (pullup instead of lat pulldown) A source for all GZCL related questions and content. A typical day in GZCL goes like this, am I right? (Notation: setsxreps/rest time): 5x3/3-5‘ Squat 3x10/2-3‘ Bench 3x10/2-3‘ Lat Pulldown 3x10-15/1-1,5‘ Leg curl So what is but if you're pressured for time in the gym you could drop some T3 exercises or superset them. The generic starting implementation for GZCLP ensures that you get a full body workout each session. I am a little confused about adding more T3 exercises. Programm Critique - GZCLP T3 Program Critique Share Sort by: Best. , dumbbell bicep curls, lateral raises). Then I personally use the T3 exercises to do work with light weights that I progress very slowly, to support weak spots and have a little “fun” with some simple dumbbell exercises. After that you can superset T2 and T3 (do both for 3 sets of 10) and then add in isolation exercises in the vacant T3 spot for 3x15. In order to choose which muscles to target, we need to first know which muscles are involved most in the four main movements Experience level: Beginner, Intermediate. A source for all GZCL related questions and Ethereal4R. Here it is, with my added exercises in bold: A1 (SQUAT) 5x3 T2 exercises - start with a weight you think you can do for 3 sets of 10 reps. /u/GZCL pops in and answers questions, In the Boostcamp app it has hack squats as an added T3 exercise already programed. I want to start adding some T3 (and possibly T2?) exercises, and have no idea how to start. 26K subscribers in the gzcl community. cause, starting the program, and being a total bro about it, of course I thought I had to do more than just 4x5 for T2 and 3x10 for T3. Each workout should contain 1 T1 exercise, 2-3 T2 exercises, and 3-4 T3 exercises. I like to think of T1 and T2 as the real meat of the work out and T3 Switching to GZCLP I had to abandon this progress given the lack of rowing as a T1 exercise. /u/GZCL pops in and answers Doing MWF you rotate through and don't fit in all four lifts as T1 exercises in one week. I see people do only 2 T3 exercises but for me I guess it's low load. Did a bit of research and u/gzcl suggested D1: Legs, D2: Back, D3: Chest/Tri/Shoulders, D4: legs/Back/Shoulders. A source for all GZCL related questions and content. Additional exercises can be added. Say you want to do more pressing on Day 2, you can add that – or another variety – using a convenient drop-down list. 5 x 3? Recommended GZCLP Accessories (T3 Lifts) T1 LIFT T3 #1 T3 #2 T3 #3 T3 #4 Squat DB split squats Leg curls Leg extensions Gzclp has changed my view on lifting and has made me fall in love with it. Squat: Leg Curl, Leg Extension, Lunges, Split Squat. Basics will get you a long way. Link to GZCLP Infographic. It brought plenty of well-deserved attention to an I'm doing the 4-day program and need suggestions for tier 3 exercises for each day. You have the big 3: bench, squat, and Exercise 1 Exercise 2 Rest Repeat A paired/alternating set being: Exercise 1 Rest Exercise 2 Rest Repeat I do both. How could I incorporate glute exercises into my current program (as I can't squat), as he recommended to add some on Here's the current GZCLP program I run: Day 1: Squat (Can't squat anymore) T1: 3x5 Squat (ignore) T2: 3x10 Bench Press @ 50 kg T3: 3x15 Wide Grip Lat Pulldown @ 17. Started going to the gym haphazardly since 2017, mostly to do a mix of cardio and T3-type exercises. The guide line explains all about T3 progression, when to add weight and where to start. subscribers . Does that make sense? So. I always do my T1 exercises alone. It categorizes these exercises into three types (T1, T2, and T3), GZCLP 3 Day 12 Week Spreadsheet. Workouts. So here's what my planned Hi! I've added the version of GZCLP based on the amazing u/blacknoir spreadsheets to Liftosaur. I think there Oh yeah I kept the lat pull down exercise. 5 to 1. Find an area you think needs work, look up some isolation exercises for it, and do it as a T3 to see how it goes. (the Tier 3) done for 3 sets of 15 reps. Programs included in the download: The Rippler, GZCL UHF 5&9Wk, Deadlift Starting at the Top (T1) The peak of your pyramid represents your Goal Weight. Worked on the lifts without a I am new to this program, liking it so far! I was just wondering if there's any specific T3 exercises I should be doing on specific workout days to compliment the main lifts? Currently I am rotating between db rows, curls / tricep superset, incline db bench one day and facepulls, lat pulldown, shrugs on the other day, switching them each workout. Approved Apps Plus I think you're underestimating how tiring all those T3 exercises after each other are. While Lat Pulldowns work like a charm I don't really see an effect from the other two. one leg crunches, deadbugs, birddogs) but have now added some other T3 exercises. One question, though: Your T3 movements are following the T2 rep/set ranges. The gzcl program I am following right now says to do AMRAP on the last set of my T3 lifts. Guys, it's been almost 15 weeks of me doing GZCLP programm and u feel like adding another T3 exercise. So for example, let’s say you think you could maybe do 12 reps at 30 lbs on Those T3 exercises that completed the maximum number of reps in a set range during Week 1 increased in weight for Week 2. I compiled a GZCLP adaptation to mostly dumbbell work and I would like to get some feedback. Picked up interest in the three major lifts ~December 2020. I’ve been running GZCLP for the past semester, which is a linear progression for beginners like SL/SS but with more balance between each of the compound lifts and varying rep ranges. Keep in mind there is a framework on how to build up the pyramid using GZCL principles (read through Applications and Key features of GZCL Program: 3-4 day per week variations available. I do not recommend that lifters attempt Most will get carried away at somepoint. The barebone Program would not be good for hypertrophy in my opinion, because it lacks enough assistance exercises. Posting in this sub may invalidate natty card. However, you cover them as T2 exercises. So, you might do A1 on Monday, A2 on Wednesday, For the T3 exercises, we use Lat Pulldown, and Dumbbell I waited two years before tinkering with GZCLP and I am confident that I should have began switching it up earlier. Again, this is just a brief description, and for full information and details, please read the original GZCL is the original method developed by Cody Lefever, while GZCLP is a variant of the method designed specifically for beginners. This will result in four total sets performed at the peak weight for each exercise (same as T2b and T2c). replied to Autumn_Hymn. Reply reply So I want to add some T2 and T3 exercises to the basic GZCLP layout I've been using (and which I like). That leaves t3, but not quite sure how to implement them in the 4 day excel spreadsheet. For example, focus on the No gym exposure outside of PE prior to university. I would have thought the previous week's weights would have preloaded or am I wrong? Only as currently I have to exit the programme, go to the analytics How The “GZCLP For Hypertrophy” Program Works Back in July 2017, I put out an infographic on /r/fitness from Reddit about Cody LeFever’s GZCLP linear progression program in order to simplify and bring more awareness to what I thought was one of the best workout routines for beginners to barbell training. Or is it just volume that matters? Hey All, I'm currently finishing Week 5 of the GZCLP program, using this 4 day spreadsheet basically as is (https: If I remember correctly, cody advised against supersetting T1's in his blog but recommended it for T2's and T3's. It consists of "Modified" versions of T1/T2/T3 exercises, with slightly different schemes (like 3x5>4x3>5x2 instead of 5x3>6x2>10x1 for T1, 4x8>4x6>4x4 instead of 3x10>3x8>3x6 for T2, etc) a new fitness app that digitizes spreadsheet workout programs like The rippler T3 exercises: Should i aim for high reps or heavy weight? Hey guys, A source for all GZCL related questions and content. Dont think T3 volume as reps, think it in sets. Changing 3x15 to two exercises with 2x10 is actually more volume. So, I went to superset my T2 exercise and both of my T3 exercises (for example, I did decline bench fro T2 and superset it with bent over rows. Pull-ups or rows every time you lift. This is a very detailed spreadsheet created by u/blacknoir. Currently, during the second day of the GZCLP program, I do the following: T1 Overhead press T2 Deadlift T3 Bent over dumbbell row And then I added a T2 Barbell row as an additional exercise During the first day of the GZCLP program I added a T3 leg press, so I am not sure why I added a T2 barbell row on the second day instead of a T3 one. As a novice lifter coming from rigid programs like SS & r/fitness basic barbell, the GZCLP method's flexibility is really exciting. If you have three T3 exercises, you'll be doing a total of six sets of 15, and three sets of 15+. But that was with some supper setting. However, all other T2 and T3 exercises will follow a prescribed structure. T3: Bulgarian Split Squats & an ab variation This is because I assumed it would make sense to have all the volume stuff together, ie T2 & T3 stuff. Im new here, I used gzclp plan from saynotobroscience and don't know what more I can add to T3. Following weight recommendations within the GZCL Methodology, this creates the Typically T3 exercises will be an isolation exercise and not a T1 variation. Day 2: T1 OHP, T2 DL, T3 DB Row, Lat Pull-downs, Tricep extension. Generally, you want 10-20 sets per week for whatever muscle you are wanting to grow. But there are people who for some reason or other don't want Planning on switching to a 3 day routine and chose GZCLP Current stats: M, 21, 6'0", 185lb Squat: 205x2 Deadlift: 295x2 Bench: 175x3 OHP: 110x2 Current goal: Bulk to 200lb at around 1lb/week and maintain until the end of the year. I appreciate that the weights don't automatically increase for T3 exercises however, week on week my T3 is blank. Can run this program for months and months. The T3 is the base of all strength. How many T3 accessories are best to fit in a workout? Should I use only T3 which are complementary to my T1 and T2 or can I add something unrelated? Is the AMRAP set included in the first 3 sets or is it another one? For example 3x5+ equals to 2 sets of 5 and 1 set of AMRAP or 3 sets of 5 and a fourth set of AMRAP? Exercises list for GZCLP T3 Defined. So 3x15 is same as 3x20. Bicep curls, tri extensions, lateral raises etc. In T1 section you will train like a There is a protocol for adding to GZCLP and I suggest you follow it: Start increasing the volume of the T3 by adding a second movement (T3b) for a single set of 8-10 reps. Do not push AMRAP sets beyond 10 reps even if there’s enough gas in the tank to do so. Meet prep program: Yes. If it’s tiring you out, you know it’s doing the job! Half of what matters when you’re starting is consistency and the other half is form. Best. are other lifters. That Three months of GZCLP May 16, 2022. Wrench_Avengers BP & OHP: DB Press (T2 Push), BB/DB Row (T2 Pull), Face Pulls (T3 Pull), Step Ups (T3 Legs), Push Ups (T3 Push). This is for your T2 and T3 Why does it have Exercise OHP Sets=5 and Top set=weight x 3 - i dont understand the top set part. Sorry for the stupid question. 16 votes, 22 comments. I am not sure how to get to these goals without making my workouts longer on GZCLP with 3 days. Only way I can make it work for me is adding the optional exercise and selecting the option to make it a one-time alternative, but that can lead to a pretty manual process every workout. Periodization: Linear Periodization, Undulating Periodization. On that topic if you want get visual results I advise adding a few (1-2) exercises to the T3. g. Hide all of these rows manually, week to week. Here in your Third Tier, or T3, you become a bodybuilder. I want to make sure I am starting the right way so I don't to do too little or add too much and do the program incorrectly. I feel like I have a pretty good handle on my Upper body day assistance; using this method I have a good mix of T2 & T3 exercises; I have tries several programs since a while - Stronglifts 5x5, 5/3/1 variations, Recommended routine, some methods of KBoges. GZCL Method in eBook format! Buy the GZCL Method on Amazon for a whopping $1. The gzclp program allows working out each muscle group 1x a week with the exception of alternating t1/t2 combos. How The “GZCLP For Hypertrophy” Program Works Back in July 2017, I put out an infographic on /r/fitness from Reddit about Cody LeFever’s GZCLP linear progression program in order to simplify and bring more awareness to what I thought was one of the best workout routines for beginners to barbell training. They have also taught my body to efficiently fire all the muscles involved in the T1/T2 exercises, so now my back feels bulletproof, and I can raise my arm without shoulder pain. One of the purposes of the T3 is to give yourself extra work where you need it when it's not longer worth it or even safe to continue doing compound lifts. Let's say I have a day with T1 Squat, T2 Bench, T3 Lat Pulldown. Progress is slow and internet is full of different programs and exercises that try to get you try them. GZCL Program Compendium Free Download. This week I wanted to add a third and final T3 exercise, I know that I'm lacking a horizontal pull movement, but im clueless about what to do or how to distribute optimally the rest of my GZCLP is a beginner level linear progression program created by powerlifter and coach Cody LeFever, derived from his GZCL Method (see r/gzcl for more) and consisting of three lifts each workout day. I have a squat rack, bench, dumbells, and one multi-machine that I normally use for flyes. Been running gzclp as a beginner for 4 weeks now and noticing that my T3 lifts aren't progressing at all, namely barbell rows and lat pulldowns Basically the idea is: the first time you do an exercise, you want to warm up to a 10-12RM in I have four T3's because fourth is superset of very light exercises. As a general rule, I switch T2/3s every cycle or two (4-8 weeks), though on GZCLP probably just T3s should be cycled like that, unless the T2 is a close variant rather than the actual movement. Workout Plan: Strength: GZCLP 3x a week (M/W/Sat) Cardio: 3x a week (T/Th/Sun), C25K on Tuesdays, 60/120 sprints on Thursdays, Pushups as a t3 is fine, I suppose, but pushup volume is probably going to be as much cardio as it is bench so it's kind of hard to say. Here's an example from my own program of how and why to select a T3. My only experience lifting is Kettlebells for a few years and Starting Strength NLP which I run for a few month till now. I wouldn't count it as a T2 or T3 in your A source for all GZCL related questions and content. This is for your T2 and T3 The first week of GZCLP ("GZCLP (beginning)") is a bit misleading, 1RM dropped by a lot as it took me some time to adapt to the GZCLP volume and intensity. I am trying to think of T3 as the part of the program where I can do some more isolation work, with T3 Dumbbell Row 3 x 10 x 40 3 x 10 x 50 4 x 12 x 110 A2 T1 Overhead Press 3 x 5 And you're exactly right. The program is strength-focused, but also suitable for building muscle, getting toned, or losing fat assuming you follow your meal plan. 3. I'd start there. Build both strength (squat, bench, deadlift) and muscle. If you're doing GZCLP as your first novice LP, that will probably be biceps, deltoids, and lats; your posterior chain, triceps, and core should get hit hard with your T1, assuming you have a way to check your form. I enjoy it a lot at this point. Is this normal? Basically the idea is: the first time you do an exercise, you want to warm up to a 10-12RM in 2-3 sets. I suspect I could get my time in the gym down to under an hour if I did . I do 1:30 between sets of different exercises, leading to a little over 3 minutes of rest between sets of the same exercise. T2s I sometimes pair. Does anyone here use kettlebells for their T3 exercises? This is the program I'm using right now (I added some extra arms/calves exercises to the original program and also switched some) and it uses double progression. (Tricep pushdowns are actually rope pushdowns, didn't change the exercise on the app) I do know about the novice progression I've finished my 3rd week of GZCLP 3 day program and want to add in T2s and T3s now. Once I added three T3's without any recovery issues, I started toying around with another T2. If not, read a real explanation. Got it? Good. I've made a post earlier to get feedback on my GZCLP program that I've made. I'm lacking arms and chest (aesthetically and also my bench and chin ups are weak). From May through Sept I had two of the workouts with lat Last set rep outs (+ sets) are accounted for. First T3: cable row, face pull Second T3: push-ups, hip thrusts Beyond that, switching up your exercises and staying on gzclp is a good option. Each workout can be broken down into 3 different tiers of exercises: The best thing about GZCLP is that it naturally leads into "intermediate level programs" without really needing to have a break in what you're doing. Unlike PPL where you just add a pushing accessory movement to the routine, since this A lot of people tend to look at some of the GZCL example templates (Rippler, UHF, Jacked & Tan 2. A helpful community that shares knowledge and motivates one another. More posts you may like r/gzcl. I guess now by this plan am training all the muscle groups A source for all GZCL related questions and content. comments sorted by Best Top New Controversial Q&A Add a Comment. I'm only really doing one exercise for T1/T2/T3 with the current program. (Tricep pushdowns are actually rope pushdowns, didn't change the exercise on the app) I do know about the novice progression Been running gzclp as a beginner for 4 weeks now and noticing that my T3 lifts aren't progressing at all, namely barbell rows and lat pulldowns. Stats: M/29/190lbs (down from 230 lol)/6'3'' T1 lifts: Bench 145, Deadlift 275, Squat 230, Overhead press 100 I feel like my upper body, especially chest, is my weak point, both based on the numbers and on looks. I understand how the A1/A2/B1/B2 lifts for tier 1 and tier 2 are related, but I couldn't find, among any of the official posts from gzcl himself or any of the numerous guides posted here on reddit, which muscle groups to do in Tier 3 exercises, for example, on squat day. The Strength Athlete 4 Day Workout Program. I am new to GZCLP and I am a bit confused regarding when to add additional exercises to the T2 and T3 category. Deadlift still going. Top. Rep target is for making you use enough light weights so that T3 wont mess with your T1 and T2 progress. similar situation here, i dont think the progression for t3 exercises is on point, in order to build muscle you should train 0-3sets to You need accessory volume (T3 and some T2), not more heavy lifting on a fifth consecutive day. The T3 contains movements that train body parts which you have identified as lagging. don't translate well into T3, because they're compound and thus, more taxing than isolation exercises. but I don't understand which exercises should I add to T2 and T3. The exercises chosen should target the muscles that are involved in the T1 exercise. Each week is the same format (linear progression) Highly customization program with T1, T2, T3 exercises. I have come across GZCL methodology and liked the flexibility in setting up the exercises based on goals. Thank you! Seems like super setting and slight modification of t3 to enable easier super setting at the gym is the takeaway. I'm basically trying to get the same 2x weekly workout of all groups. Members Online • BrohannesJahms . Hello GZCL community, I am new to GZCLP and I am a bit confused regarding when to add additional exercises to the T2 and T3 category. There's a writeup on how to *effectively* add more T2/T3 exercises to your workout routine somewhere in the Notes tab. I started a new mix of accessory exercises in Sept. Do you have any suggestions on how I can make this better? Should I have either 2 T2's or 2 T1 exercises to up the pushing volume? Or should I go for a 4th day? Compound bodyweight exercises like pullups, dips, etc. But you want it to take into account other sets to be finished successfully, right? Anyway, all the logic of any exercise is completely customizable. The exercises I’m asking for help on are the 2 after where it says (added t3s) *Found these t3 add ons in a comment that Cody posted to a similar So far so good! I decided it would be good to post u/gzcl’s thoughts on his first hundred days and do a mini review of General Gainz. Plus, I think there are better exercises to hit some similar areas of the body that work better for high volume - instead of good mornings, go with reverse hypers or just hyperextensions or instead of front squats, choose lighter goblet squats or the hack squat machine for that volume if you need to integrate a squat variation as a T3. And like with all things For T3 go for ones which treat your weaknesses and are isolation exercises. Similar to T2 exercises, T3 exercises will begin by establishing a RM and then performing MRS sets to maximize total volume. Thank you and may your gainz be with you GZCL Modified Routine. A1 (Squat Day) T1 Squat [5x3 last set AMRAP] T2 OHP [3x10] T3 L-Shape Pullup [3x15 last set AMRAP] [Eventual T3 isolation exercises] T3 Dumbbell split squats; B1 (Bench Day) T1 Bench [5x3 last set AMRAP] T2 Deadlift [3x10] SS with T3 (If you choose the dip variant, consider incorporating additional T3 delt work) Notes on Tier Divisions: All movements performed will be classified into the classic GZCL Tiers, but with some rep differences (I avoided sets of <4 reps due to the A long time Marine, competitive powerlifter, and highly-regarded founder of the GZCLP Method, Cody Lefever has established a massive following for his training programs, coaching, and extensiveness of free resources [3]. Speaking of core exercises, I was thinking about supersetting my T2's with planks or V-sits. Hit 70reps in 4sets, add weight. Before when I was doing three main movements as well as 6 T3 exercises 1. So a couple of my T3 lifts are incline bench and direct tricep work. 5 kg Day 2: OHP T1: 3x5 OHP @ 47. You'd hit Squat, OHP, and Bench as T1s and Deadlift (plus two other lifts) as a T2. Usually some sort of isolation exercise such as curls, quad extensions or dumbbell press. (Tricep pushdowns are actually rope pushdowns, didn't change the exercise on the app) I do know about the novice progression So I decided to start with GZCLP the following week. Weeks: 11, 12, 13, 15, 5. I want to make sure I am starting the right way so I don't to do too little or I’m running gzclp with 2 t3 added which are bicep curls and tricep extensions. My question is: Can I change " Regular"3x15+ to "Modified" 4x12+, as it was shown in one of the spreadsheets? I found that I really respond better to less reps, than 15. The program is highly effective because it works a variety of rep ranges and intensities, automatically adjusting to your progress over time. If you only want to replace one of them, I'd personally replace the leg press. No particular reason, I just wanted some kind of organizing principle for T3 work. So say i lift 50kg in OHP and i do 5 x 42. the weight increases are based on AMRAPs for T1 vs constant 5lb or A beginner program designed by competitive powerlifter and strength coach Cody Lefever. The original GZCLP only has 1 t3 workout. I can't understand which kind of exercises I should do at T2a, T3a and T3b. This is for your T2 and T3 Run the program for a few weeks. But they seems to be important in GZCLP as T3. All are welcome to discuss working out in all its various aspects; discuss routines, nutrition, ask for help or support, and GZCLP 3 Day 12 Week Spreadsheet. 5 kg Many many posts exist on T3 selection, so until you list your specific exercises, you should aim to cover muscles you don't hit with the standard T1/T2. The 6 Best 3-Day Workout Splits. T2s stalling out? swap them for It determines if a row is in use by the name of the exercise in Column B of the Start tab (the exercise name), which then is used in the weeks. T3 progression methods on GZCLP . I've been aiming for a combo each day of bodyweight + barbell + dumbbell or KB. I workout at home and have somewhat limited equipment. u/Fast-Broccoli-4146. each week I workout 3-4 days. Even the example GZCLP "Linear Progression for new lifters" can (and should be) tailored to the individual. Which one would you recommend for each day? Trying to support the main lift on T3. Current lifts are in bold, please recommend additional exercises or comment on current lifts chosen. Bench: DB Fly/Pullover, Skullcrusher/Tricep Extension. Am I doing too much by doing 2 T1 exercises and 1 T2 exercises? Completely dropping T3, but adding in alternating pull ups and dips Especially eager to get feedback on T3 exercises. I worked on a plan for a while and posted it, but I honestly kind of like yours more so I may just wind up stealing that. make the sample selection into full body with a daily T3 pull? Could save some confusion there and prevent people from straying too far from the base program. Exercise selection is as per the GZCL blog posts for GZCL simplified and the application and adaptations. The GZCLP Complexified: A love letter to barbells and kettlebells. GZCLP – 3 T2, and T3 lifts. GZCLP T3 weights . Further down I jotted a potential PPL 6 day pw routine. On the other hand, exercise selection is something you'll need to do for yourself based on goals/weakpoints. r/gzcl. The first 3 exercises listed in the A1, B1, A2, B2 are the ones that are “standard to the program. One caveat: the base T3 you should probably have is some sort of back work. But I dont like to overthink things myself and just added t3’s that I like for example T3’s at the moment workout A1&2 rows + bicep + tricep workout B1&2 pulldowns + shoulders + traps. 5 kg GZCLP. I've added that in the part above. It offers a significantly more balanced exercise selection and effective progression protocol than most other beginner linear progression programs, especially with regards to The GZCLP protocol for dealing with stalling is to simply change up the number of sets and reps as outlined in the infographic. Anything that matches one of the following is hidden: Optional T1 - Advanced Only Optional T2 - Advanced Only Optional T3 - Advanced Only Workaround. My current T3 consist of Barbell Curls, Triceps Cable Extensions and Lat Pulldowns. Updates: January 30, 2019 Added GZCLP v4. Muscle Exercises; Rear delts: Face pulls, rear delt raises: Side delts: Lateral raises, upright row: Hamstrings: There's good thought behind the T1, T2 and T3 progressions for GZCLP. Switch to something else if you don't like it after a month. If you feel you have time in some workouts, add exercises in to hit what you want. GZCL is a method not a program. My goals are: Improve numbers on Squat and Deadlift (I can do a 1RM of my BW on both now) Yo- I’ve been doing GZCL since January, and have seen pretty great gains. I just started the program last week and I like the rhythm of it. I do Incline (T2), Decline (T3), Pause Bench (T2), Close Grip (T2), Flies (T3), Dips (T3) My current workout is posted here-Bn Reply More Each T3 should be 2 * 15 and 1 * 15+ That's two sets of 15 and one AMRAP set aiming for at least 15 reps. My gym doesn't have a hack squat machine but a v squat machine instead. T1 Squat: 90% x2 Reps x5 sets “But GZCL, where’s the T3 deadlift?” Well, jokers, T3 squat and deadlift work are interchangeable in my opinion. A quick summary of improvement: Male, 24, 175cm, bw from 69kg to 75kg but swapped out all other non-main compound movement T2's out for T3 exercises. If you want to be in the gym 5 days and can't do the weekend, maybe take Wednesday for solely accessory work. Split em up however you want. A back isolation movement such as a row or lat pull down (or pull up if possible) should be used as the initial T3 movements for Workouts A &B. If you want to do more triceps and biceps without changing the number of T3 exercises, then I'd recommend you replace leg press and lateral raises with tricep and bicep exercises. T3 Rep Scheme can be either Default (3x15+ - progression at 25 reps) or Modified (4x12+ - progression at 18 reps). I noticed he doesn't specifically recommend sticking exactly to 5lbs for upper body lifts and 10lbs for lower body lifts. Added dips and chin-ups as T2 and im very happy with them. I'm intermediate, lifting since 4 years, with recently 3 months break due to seriuos Hello, help with T3 exercises . After that I’ll focus on a typical bodybuilding work. This is the program I'm using right now (I added some extra arms/calves exercises to the original program and also switched some) and it uses double progression. 6 months of GZCLP as programmed, feeling very beat down despite frequent deloads T3 - 2 leg exercises (1 to be a single leg exercise) eg single leg deadlifts, then goblet squats for example Day 4 - Overhead Press Day T1 - Barbell Overhead Press T2 - Bench press T3 - 1 vertical pull exercise, 1 horizontal pull exercise, 1 isolation exercise eg Good exercises to include are exercises that hit muscles neglected by the big 4 and rows, such as. Going for BoostCamp app to track and I noted that in T3 there are 2 exercises for each day optional. 5 (LB/KG) be added workout to workout for novices and early intermediates. Imho, if you want to spend 2 hrs or more in the gym 4 days a week then do 4 different T3 exercises, but I personally get bored and gassed after finishing the big movements in T1/T2. Last set rep outs (+ sets) are accounted for. Google 'shoulder Friday, February 5, 2016. I know that once my T1 lifts stall or once I feel fatiqued that I have to dial back on either days or number of Plus, I think there are better exercises to hit some similar areas of the body that work better for high volume - instead of good mornings, go with reverse hypers or just hyperextensions or instead of front squats, choose lighter goblet squats or the hack squat machine for that volume if you need to integrate a squat variation as a T3. We always had three T3 movements in alongside our other work. Program goal: Powerlifting, Strength. For me I run pullups and dips as a loose 5x5 structure, filling most of that with negs and dropping sets if I'm feeling well worked from the rest of the workout. BP & OHP: DB Press (T2 Push), BB/DB Row (T2 Pull), Face Pulls (T3 Pull), Step Ups (T3 Legs), Push Ups (T3 Push). I'd only start adding T3 exercises after a few weeks so it doesn't impact your recovery. The optional ones seem to carry over from day 1 to day 3 instead of being independent. Rows can be done on lower day and pulldowns on upper, etc. I also like to Program T3 differently than cody in gzclp, and just do a simple double A source for all GZCL related questions and content. On bodyweight exercises, like ab wheel, rather than adding weight try slowing the rep tempo once you hit those rep targets. T3 EXERCISE REVIEW LOOKING FOR SUGGESTIONS AND CRITIQUE ON The original GZCLP's t3's are good enough for you. Even If there is less reps. A: I usually will have 1-2 different assistance exercises in the 2 nd Tier and 2-3 in the 3 rd Tier. The heavier the weight the fewer amount of reps you can perform with it. I know that it is alot of volume and low on rest but currently I feel very good and Iam still progressing! If there are exercises I can add or replace to improve my weaknesses. 4-5 sets of 7-10 reps is enough, maybe even less, as it would be better to keep them at 7-8 RPE instead of going to failure. 0), choose one that speaks to them, and just run the example it as is to completion (5-12 weeks, depending on the one). T3 exercises consist of just 3 sets of AMRAP (or Max Rep Sets - MRS). I do T1, T2 and the first T3 like it's written and choose my other T3s just of feels. That really can help get a feel for the method, try some variants (T2), and new lifts (T2 and T3), and see where your work capacity is and things to work on (weakpoints). adding exercises to the base program Program Critique I T3 Seated Leg Curl T3 Rows Wednesday T1 Squat T2 Bench T3 Leg extension T3 So I decided to start with GZCLP the following week. Starting from week 2 my body adjusted and my numbers started climbing fast. Reply reply Last set rep outs (+ sets) are accounted for. For isolation movement T3 I'll be keeping the T1 set up for Deadlifts. Day 3: T1 Bench, T2 Squat, T3 Lat pulldown, T3 - Tier 3 Exercises: Enhancing Muscular Endurance and Balance. Exercises. I waited two years before tinkering with GZCLP and I am confident that I should have began switching it up earlier. Reply reply r/workout. These exercises have the lowest intensity (lightest weights), but highest volume (most Maybe a light pec isolation exercise that avoids the shoulders and lets each pec work independently? Something like decline DB presses or unilateral cable flys. Feel free to check that out if you like. Same GZCLP style, just different targets. T3's are accessories, if you can recover, you can have all kinds of crazy t3 workouts, if you can't, just 1-2 is enough. I feel like I have a pretty good handle on my Upper body day assistance; using this method I have a good mix of T2 & T3 exercises; A source for all GZCL related questions and content. Reply reply Top 4% Rank by size . AMRAP Weight Increases determines how much your main lift weight is increased based upon your Run the program for a few weeks. , Leg Press, Leg Curl, Triceps Extension, Lateral Raise). /u/GZCL pops in and answers questions, Is there a benefit of doing more T2 exercises in comparison to just add a few T3 Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training. This is just an example, you can change the order in any way you like. first and third workouts last rep (As many as possible) T1 - 5x3, 6x2, 10x1 [3-5 min] T2 - 3x10, 3x8, 3x6 [2-3 min] T3 - 15 (Last set as many as possible) [60-90 sec] Jefit Inc. However, from looking at other's set ups, I see more often a T1 focus, so for this workout it would be: T3: Incline DB Flys, DB curls & You’ll learn more about the GZCLP program and other popular 3-day workout splits in the following section. I never did bodybuilding work or isolation exercises before. Hi all, I’m facing an issue where selecting a t3 exercises for day 1 makes the same t3 exercises for day 3(same for day 2&4). and t3 exercises. I tried back work as both T3 and T2, but now I'm thinking how it would work if implemented as a T1 movement. New Guys, it's been almost 15 weeks of me doing GZCLP programm and u feel like adding another T3 exercise. If you insist on doing them, trying to reach 30+ reps in total is probably a good idea. Like aim for 70reps. My weak point is definitely my chest and shoulders. Purpose: Develop areas lacking in size and What T3 movements should I do on GZCLP? A table of recommended T3 movements is available here. This can be done for Day 1: T1 Squat, T2 Bench, T3 Lat pulldown, Reverse lunges, Face Pulls. Absolute godsend, I posted here a wee while ago because I had no idea what exercises to pick for T3. This is for your T2 and T3 How could I incorporate glute exercises into my current program (as I can't squat), as he recommended to add some on Here's the current GZCLP program I run: Day 1: Squat (Can't squat anymore) T1: 3x5 Squat (ignore) T2: 3x10 Bench Press @ 50 kg T3: 3x15 Wide Grip Lat Pulldown @ 17. I think of T3 exercises as either a) targeting the same muscles as a T1 to increase strength more (think db bench on bench days) or b) aesthetic goals (think bicep curls) Do the program as written. Decline (T3), Pause Bench (T2), Close Grip (T2), Flies (T3), Dips (T3) My current workout is posted here-Bn Reply More posts from r/gzcl. If you really want a pump, pair bench days with triceps and deadlift This is the program I'm using right now (I added some extra arms/calves exercises to the original program and also switched some) and it uses double progression. Is there some other methods to progress on T3s on GZCLP than 3x15+ as i can comfortable do 15 reps, but at the last set trying to aim to 25, lets say on latpulldown, my forearms and grip starts to hurt me like a MF after 15 reps :-O The idea is to get strong enough to do the exercise 25 times at that weight GZCLP is a beginner program without too much volume so you could should probably add a bicep or tricep excercise after the 3 lifts and don't replace a T3. T3 EXERCISE REVIEW LOOKING FOR SUGGESTIONS AND CRITIQUE ON Compound bodyweight exercises like pullups, dips, etc. Cant tell what kind of program you are running, but most likely gzclp. Be modest in this progression because T3 When it comes to adding T3 work on specific days, you want to add exercises that will complement the main lifts of the day. The 12-week T3: These are isolation exercises (e. Pretty much any isolation exercise can be a good T3. Handling the volume fine? Great - add a T3 exercise or two and target weak points in your hypertrophy. Let me know which one you think might be more effective. T3 - same as T2 but for 3 sets of 12-15 reps. I'm choosing exercises for my GZCLP Routine. adding exercises to the base program Program Critique I T3 Seated Leg Curl T3 Rows Wednesday T1 Squat T2 Bench T3 Leg extension T3 With gzclp, while the t1 and t2 lifts alternate, they don't encompass all muscle groups. I've been doing the stock GZCLP program, but with added tricep extensions and bicep curls as T3s and wanting to expand into adding other movements. Focus on main lifts first, the t3's are just for bodybuilding/muscle building/aesthetics. . I do ab workouts after training twice a week anyway, so if you can handle the volume you could definitely add those in. Community. but would it still count as a T3 exercise? Because the reps are closer to T2. Here rehabilitative and prehab movements sit beside isolation “bodybuilding type” movements for the purpose of injury prevention, movement correction, improving muscular endurance, and increasing the size and strength of specific muscles and muscle groups. Keep short rest times between them - 30-90 seconds. This is what I thought of adding for T3 exercises, but wanted to hear from people who have been on it more. Additionally, I'm curious to know why the original plan preferred Dumbbell Rows over Barbell Rows? I've chosen the Barbell Row instead of Dumbbell Row as my basic T3 at this moment. Progress by using the last set AMRAP. GHR, leg curls, leg extensions, lunges, good A source for all GZCL related questions and content. These will have different set/rep schemes, usually with the first one having higher intensities. Most topics should be posted here, I am running the vanilla GZCLP with 1 additional T3 each day, Leg extension, Assisted Dips, The GZCLP program has three workouts per week, but it's comprised of four different days - A1, A2, B1, and B2. And the OP didn't say if he was T3: Barbell Row. If you can do the 3x10 with your chosen weight, increase the weight you're using. T3 exercises are bodybuilding—as far as I understand it. Plus you can do more than one T3 per workout, if you have the time and energy. Hi fellow lifters, I'm currently running gzclp and really enjoy it, great program. I would have thought the previous week's weights would have preloaded or am I wrong? Upper lower for GZCLP can be something like this: U1: T1 Bench, T2 OHP, T3 Row L1: T1 Squat, T2 Deadlift, T3 Lat pulldown U2: T1 OHP, T2 Bench, T3 Row L2: T1 Deadlift, T2 Squat, T3 Lat pulldown. are there better accessory exercises i can use to specifically improve my I did my first workout of gzcl today on the T1 bench/T2 squat workout, and holy shit 10x60kg squats were killing me by about rep 7 being totally winded (but legs GZCLP looked very nice to me and I want to try it out. I keep my repetitions according to the program (so for T1 5x3/+ >6x2/+ >10x/1+, etc. The template in the Boostcamp app (free) suggests two additional T3 per day, one related to your T1 and One related to your T2. Once the weight can be lifted for 25 reps on that last set an in increase in weight should occur. I’m training 3 days per week and doing the exercises on every workout Note that I am a complete beginner on GZCLP but experienced with dumbell exercises for like 3-4 months. An obvious one would be that you want big arms so you add barbell curls or skullcrushers. The way it works is that each day contains “T1” movement done for low reps high intensity and a “T2” movement done for high reps low intensity along T2b 8-12RM + half sets with a possible bridge to T3 three quarter sets T3a 12-18RM + three quarter sets for multi joint T3 T3b 4-5MRS with a rep total target. I'm trying to modify the base GZCLP with some pull up progression exercises as T3s, and the post is exactly what I'm looking for. Is it necessary to keep T3's in 3x15 scheme. AMRAP Weight Increases determines how much your main lift weight is increased Tier 3 (T3): accessory exercises (like curls, abs, and pulls), done for 3 sets of 15+ reps at the lightest weight. I stalled on a bunch of movements (mostly my own fault) and have since made outstanding progress using GZC as a base, and switching out movements/increasing t3 sets following Isratael’s methods for hypertrophy. this was mostly about T2 and T3 stuff. I see different versions of LP: I’m currently doing: day 1: A1; day 2: Rest; day 3: B1; day 4: Rest; day 5: A2; day 6: Rest; day 7: B2; day 1: Rest— repeat. I'm not used to doing this much accessory work and like super-setting them after the main lifts for the day. T3 Exercises. For example, for Squat day a leg extensions to target the quads would be recommended over a front squat. 5b5 New start tab that allows greater flexibility with program Tertiary accessory exercises like curls, abs, pulls, etc. Hi, I'm just starting GZCLP and I don't quite understand how the T3 movements should be selected for a particular day. It really is worth reading. 85). Yeah, it definitely would work. Open comment sort options. 4-5 sets of 7-10 reps is enough, maybe even less, as it would be better to keep them at 7-8 RPE So far I can’t decide between stronglifts, gzclp or 5/3/1 for beginners. What is Top Set 42. Biceps isolation exercises are also treated in this same fashion. I bet you have months of progress left with GZCLP and small add-ons. GZCL Applications & Adaptations. The 12-week program has 12 sheets one for each week allowing the author to provide instructions wherever required. Products. So It's supposed to be treated as three T3's and something like rehab work Reply reply Posted by u/brsboarder2 - 1 vote and 2 comments I'm doing the 4-day program and need suggestions for tier 3 exercises for each day. These movements should train the muscle groups which have been the primary or secondary movers responsible for completing the work in your T1 and T2. What are some suggestions to round out the program a bit more, and how would you structure it? In order to incorporate two training styles in one program workouts in GZCLP are classified into 3 types – T1, T2 and T3. Learned that GZCLP is not particularly Think of the big lifts and small lifts (or, formally, the T1s and T2s) as different exercises with no relation to tricep extension/pushdowns, lateral raises, and bicep curls to my T3. What GZCLP T3 (and T2?) exercises to add? gzcl. Accessories in the T3 are near limitless. In my current understanding it seems to me like accessory work is purely hypertrophy focused and not actually 'assistance' to the main lifts. But with enough T2 and T3 work (2 T2 and 3 or 4 T3) you can totally run it as a Program with a good mix of hypertrophy and strength. My workout is a pretty standard GZCL with one T1 and one T2 per workout, 3 days with 2 T3 exercises and 1 day with none. There are a lot of purists out there who only like the Big 4 (meirl), but subbing in accessories like Romanian deadlifts and push press for your T2 exercises could help. I am trying to keep a T1, a T2, and 3 T3 exercises for 3 days to fit all these. An example workout would look something like this. You want to do legs up bench instead of Close grip or incline? The T3 table has no intensity, because these are based off of GZCL is a big methodology and a lot of the programs have a lot of differences. then I went for Starting in week 9, we added a second T2 lift to two days a week, promoting the Lat Pull Downs from the T3 work. Climb on Tuesdays/Thursdays and Saturdays. Im currently running GZCLP with 2extra days added. The first set is done while establishing the appropriate RM. M/18/92KG/ Was told farmer's walks but not so sure if they are a T3 exercise? Locked post. A helpful community Does anyone here use kettlebells for their T3 exercises? It is recommended that no more than 5/2. 5kg (50kg x . Your plan looks already good. 27K subscribers in the gzcl community. The T3 exercises are to work on your weak points or personal goals. It has a complete description of progressions for T1, T2 and T3 exercises. Each week has a designated number of reps Last set rep outs (+ sets) are accounted for. Uses 1RM GZCL is a simple program that is based on the 4 big lifts, squat, bench press, deadlift and overhead press. 0, Ultra-High Frequency (UHF) and The Rippler. Cody lays out how to progress and add T2 and T3's as you continue on GZCLP. What I have in mind is that on days where the T1 is an upper body movement, the pulling movement would be a T2 (as can already be the case) while on days where upper body is in the T2 slot, the pulling movement would be performed as a T1. I have 2 T3s which I feel is sufficient - maybe 3 T3s at the most. See the infographic below for a quick summary of the method, and a detailed explanation afterwards. In my upper/ lower split, each muscle group was worked 2x weekly. ADMIN MOD T3 Progression . Through my explanation of the tiers, T3 Rep Scheme can be either Default (3x15+ - progression at 25 reps) or Modified (4x12+ - progression at 18 reps). 5-7 reps for compounds and standing calves raises, 8-10 reps for accessories. This type of structure allows you to train the lower rep ranges for strength, while also training the higher rep ranges for muscle to Additional T3 movement as a supplement for a main lift. I myself are just 6 workouts in in the GZCLP so I don't know how good my idea will work. Going to start GZCLP on Monday. You do 3x15+ and increase the weight when you can hit 25 reps on your last set. GZCLP T3 Progression. Sometimes less is more. I ran that style for about 6 weeks before I started adding T3's. Piling on new exercises will harm both: you risk overdoing it and becoming avoidant of the gym, and you get tired and lose focus With GZCL, I have no injuries, no strains, no pulled muscles and no joint pain, because the T3 exercises carry blood supply and lactic acid to the muscles, witch keeps them healthy. ) and add weight every day unless I thought I was feeling on the verge of breaking correct technique last time, in which case I keep the same Every workout contains one T1, T2, and T3 exercise; Try to add weight to the T1 exercise each week; T1 movements – perform 3 sets of 5 reps (the last set is an AMRAP) Overall, the GZCLP 4-day workout program is a great training method for beginners looking to gain mainly strength but also size. By week 8 I failed the T1 10x1 progression in Squat, Bench, and OHP then restarted in week 9. T1 lifts are performed earlier in the session to improve low-rep maxes, usually lifting 85-100% of your goal weight for three to five reps per set or 10-15 A source for all GZCL related questions and content. T3 for me is more hypertrophy approach to do accessory work complementing all the muscles group. The following week you'd hit Bench, Deadlift, and Squat as T1s and OHP as a T2. Secondary Accessory for T1 Exercise Choose one to three exercises for T3. Currently sit around intermediate lifting levels. One of the biggest changes I recommend to the GZCLP is to add in pull-ups or chins if you Thought: Why not set novices off in the right direction by making the sample exercises match the wiki, i. This is a major function of how GZCLP progresses, so to have this be straightforward and easily tracked is huge. Evetually its good to add volume, but i would save that tool for the time when you really need it. Looks like you’re doing gzclp linear progression, in which case you can just do the program as Here's an example. 5 to 10/4. /u/GZCL pops in and answers questions, mods are helpful, as are other lifters. Right now I’m wanting to switch up my T3’s, I focus my T3 on back exercises because it’s used in almost every lift to some extent. If your lower back is a weak point, then add more accessory exercises to strengthen it. What are T1, T2, and T3 lifts in the GZCL Method? T1, T2, and T3 refer to the three tiers I started GZCLP 4 weeks ago with the vanilla setup, so far everything is working very well for me. Hi, I'm about 3 weeks deep into the GZCLP programme. Exercises: Isolation exercises focusing on high reps (e. Lift on Monday, Wednesday, Friday. The original GZCLP's t3's are good enough for you. It brought plenty of well-deserved attention to an u/chuckissatan has a good post about adding t3s ”resource: guide to expanding gzclp for novices” you can find it if you sort his profile by top all time. Thanks a bunch! A source for all GZCL related questions and content. If you’re really new, I’d stick to just one T1, one T2, and one T3. /u/GZCL pops in and answers questions, Any ideas on good T3 exercises for a complete beginner. T3 exercises are usually isolation exercises so they're usually not too hard to find. If you superset them, it might look like: Dumbbell row 15 reps Crunches 15 reps Curl 15 reps If you interpret T3 more as '3+ max rep sets with clean form and a high volume' more than a strict 3x15, it's pretty easy to add in other exercises using rep ranges that make sense. In Week 13 we added a second T2 lift to the other two days, Seated cable rows. Maybe it's worth to replace the shrugs with another exercise more suited for beginners. GZCLP says add 1-3 accessory exercises as a T3 so you'll be fine adding them in the end. /u/GZCL pops in and answers questions, T3: DB Row Workout B: T1: Squat SS Seated calf raise (for that nice ankle stretch since I squat ATG) T2: Deadlift T3: Cossack squat, Isometric ab routine With gzclp, while the t1 and t2 lifts alternate, they don't encompass all muscle groups. Reading through the GZCLP wiki page again I see that it is recommended to add accessory/isolation work, the thing is I don't really understand the purpose of it, what exercises to add and how to program them. Do I have to do that to every T3 exercise I have in my Umm, sorry, didn't get it :) You're talking about GZCLP in Liftosaur, right? T3 exercises currently do add the weight if you finish 25 reps on the 3rd set, it ignores other sets for that. Uses RPE: Yes. My current GZCLP cycle is, too, focused on chest development. It consists of "Modified" versions of T1/T2/T3 exercises, with slightly different schemes (like 3x5>4x3>5x2 instead of 5x3>6x2>10x1 for T1, 4x8>4x6>4x4 instead of 3x10>3x8>3x6 for T2, etc) and progressions (e. oevyr opqpqh mjf gtsnj jtzt tztlk lmsts xtgr lwtm ihx