To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

a Copy *full

GZCLP 3-Day Spreadsheet (12 Week) by /u/Blacknoir

READ THESE FIRST!!!

https://saynotobroscience.com/gzclp-infographic/
https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html

Tier 1 Lift Progression

Start with three reps for five sets, with your last set AMRAP (5x3+), adding weight workout to workout. When
base volume of 15 is missed (because you did not think you could do 1-2 more, not because of actual failure),
then you drop to 6 sets of 2, last set AMRAP (6x2+) at the SAME WEIGHT. This would start progression again,
adding weight workout to workout until failure to achieve base volume of 12. Once failure with 6x2+ occurs
then the reps would drop a third step to one rep per set for 10 sets, last set AMRAP (10x1+). Continue to add
weight workout to workout with the ten singles. When failure to reach base volume of 10 occurs rest for 2-3
days and test for a 5RM.

Tier 2 Lift Progression

Progress ten reps for three sets (3x10), adding weight workout to workout, until failure to reach base volume
of 30 reps. When failure to reach base volume of 30 reps occurs, drop to eight reps for three sets (3x8) and
continue to add weight. This, too, will eventually end with failure to reach base volume of 24. Once 3x8 ceases
to improve, drop to six reps for three sets (3x6). Once failure to reach base volume of 18, you RESET back to
3x10, at a slightly heavier weight than your previous 3x10.

(Note: When this happens, enter your new weight in the cell that says "Reset".)

Tier 3 Lift Progression

Progress 15 reps for three sets, with your last set AMRAP (3x15+). Once the weight can be lifted at 15/15/25,
an increase in weight should occur. Be modest in this progression as T3 movements will have lower thresholds
of weight increases.

Thanks to /u/GZCL for this amazing program, and to the original author of the Liftvault 3 Day spread
Visit /r/gzcl for more great information!
 --> Make a Copy *full details here* - Thanks, LiftVault.com

Week) by /u/Blacknoir

Lift Starting Weight Increase By

Bench 5RM 225 5
Squat 5RM 315 5
OHP 5RM 135 2.5
DL 5RM 405 2.5
Tier 2 2.5
Tier 3 25 Rep 5

Getting Started
1. Enter your starting weights for your main lifts
above. Your current 5RM should be used.

2. Enter how much you want your weight to

increment per successful session. (Read the
comments in the T2/T3 cells)

3. Your Main Tier 2 lift and weight will auto-

populate. If you want to add another T2 lift to any
of the days, choose your lift from the drop down
menu (or add your own!) and enter your starting
weight.

4. Choose one or more T3 lifts from the drop down

menu (or add your own!), and enter the starting
weight in the appropriate cell. For dumbbell
weights, enter only the weight of ONE dummbell
(i.e., if you're lifting 2 25-pound dummbells, enter
'25'.

Questions? Contact me on Reddit /u/Blacknoir

f the Liftvault 3 Day spreadsheet for inspiration!

mation!
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 315 5x3+

Bench 185.5 3x10

Opt. Tier 2 0 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 135 5x3+

Deadlift 333.5 3x10

Opt. Tier 2 0 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 225 5x3+

Squat 259.5 3x10

Opt. Tier 2 0 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
 Enter your Reps in only the colored cells (not gray)

There's a dropdown in A6 if you want to add a 2nd Tier 2

Select your 1st Tier 3 from the dropdown and enter your starting weight. Don't go
too heavy. Lots of reps here. There are dropdowns in A8 and A9 if you want to add
a 2nd or 3rd Tier 3 - don't forget to add your weight!

Optional OHP Day Tier 2

Recommendation is to add at least 1 Tier 3 for each day, based upon your perceived
weaknesses, which also compliments the day's main lift. For example, a DB Shoulder
Press on OHP day.

Optional Bench Day Tier 2

Of course, you're perfectly free to add any Tier 3 you want - it's your program after
all.
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 405 5x3+

OHP 111 3x10

Opt. Tier 2 0 3x10 Optional Deadlift Day Tier 2
Tier 3 Wgt 3x15+
Last chance to add Optional Tier 2 and/or Tier 3 lift
Opt. Tier 3 Wgt 3x15+ we didn't warn you.
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 315 6x2+

Bench 185.5 3x8

Opt. Tier 2 0 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 135 6x2+

Deadlift 333.5 3x8

Opt. Tier 2 0 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
al Deadlift Day Tier 2

onal Tier 2 and/or Tier 3 lifts. Don't say

didn't warn you.
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 225 6x2+

Squat 259.5 3x8

Opt. Tier 2 0 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 405 6x2+

OHP 185.5 3x8

Opt. Tier 2 0 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 315 10x1+

Bench 185.5 3x6

Opt. Tier 2 0 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 135 10x1+

Deadlift 333.5 3x6

Opt. Tier 2 0 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 225 10x1+

Squat 259.5 3x6

Opt. Tier 2 0 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 405 10x1+

OHP 185.5 3x6

Opt. Tier 2 0 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Retest 5RM

Bench Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP Retest 5RM

Deadlift Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench Retest 5RM

Squat Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Retest 5RM

OHP Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Wgt 5x3+

Bench Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP Wgt 5x3+

Deadlift Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench Wgt 5x3+

Squat Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Wgt 5x3+

OHP Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Wgt 6x2+

Bench Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP Wgt 6x2+

Deadlift Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench Wgt 6x2+

Squat Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Wgt 6x2+

OHP Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Wgt 10x1+

Bench Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP Wgt 10x1+

Deadlift Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench Wgt 10x1+

Squat Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Wgt 10x1+

OHP Reset 3x10

Opt. Tier 2 Reset 3x10
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Retest 5RM

Bench Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP Retest 5RM

Deadlift Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench Retest 5RM

Squat Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Retest 5RM

OHP Reset 3x8

Opt. Tier 2 Reset 3x8
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Wgt 5x3+

Bench Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP Wgt 5x3+

Deadlift Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench Wgt 5x3+

Squat Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Wgt 5x3+

OHP Reset 3x6

Opt. Tier 2 Reset 3x6
Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
Opt. Tier 3 Wgt 3x15+
 You made it! This week:
TEST for your main lift 5RM's
REST your T2 and T3 lifts
Maybe do some Cardio
(or not)
 T2 EXERCISE DROP T3 EXERCISE DROP
DOWN MENU DOWN MENU
Legs Up Bench Bicep Curls
Close Grip Bench Press Cable Crunch
Paused Bench Calf Raises
Incline Bench Chest Flyes
Front Squat Chest-Supported Row
Barbell Row Close-Grip Pulldown
Sumo Deadlift DB Batwing Row
DB Curls
DB Hammer Curl
DB Row
DB Seated Press
Dips (Weighted)
Dips (Assisted)
Dumbbell Pullover
EZ Bar Curl
EZ Bar Curl (Reverse)
EZ Bar Pullover
Flat DB Bench
Glute Pull Through
Goblet Squats
Good Mornings
Hammer Curl
Hip Thrust
Incline DB Bench
Lateral Raises
Leg Curls
Leg Extensions
Leg Press
Lunges
Machine Pull-Over
 Machine Side Raise
Rack Pull
Rear Delt Flye
Reverse Curls
Romanian DL
Seated DB Press
Shrugs
Side DB Raise
Side Lateral
Skull Crusher
Split Squats
Step Ups
Tricep Extention
Tricep Pushdowns
Upright Row
Weighted Hyperextensions