Only edit the yellow cells on the sheet labeled "Training Maxes", these will autoupdate the sheet

labeled "4
Month Template"
Training maxes should be set to some value that you can confidently hit for a double, or grind for a triple. This
ensures room for progression over a period of months. If in doubt, set it to 90% of your 1RM that is achievable
TODAY (not your best ever 1RM)
The column labeled Monthly Increases (lbs) controls the incremental jumps of each Training Max from Cycle to
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 selected lifts if 1) you have
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 Espiritu

update the sheet labeled "4

ouble, or grind for a triple. This

of your 1RM that is achievable

ach Training Max from Cycle to

all or selected lifts if 1) you have

Ryan Espiritu

Training Maxes
Squat
Bench Press
Deadlift
OHP
Wt'd Pulls

Cycle 1
350
245
450
140
275

Cycle 2
355
250
460
145
280

Cycle 3
360
255
470
150
285

Cycle 4
365
260
480
155
290

Monthly
Increase
(lbs)
5
5
10
5
5

Smallest
Plates
(lbs)
2.5
1.25
2.5
1.25
2.5

Rounding
(lbs)
5
2.5
5
2.5
5

Cycle 1
Week 2
Week 3
Week 4
300
305
315
325
305
315
325
335
315
325
335
340
360
370
385
395

Week 1
1x3
Squat 2x2
3x1
5x5
7x3
Deadlift
5x3
10x1
1x3
2x2
3x1
7x5
7x3
OHP
5x3
10x3
7x5
7x3
Wt'd Pulls
5x3
10x3

207.5
215
220
112.5

1x3
Deadlift 2x2
3x1
7x5
7x3
Squat
5x3
10x3

385
395
405
280

1x3
2x2
3x1
1x3
Wt'd Pulls 2x2
3x1
7x5
Bench 7x3
Press 5x3
10x3

120
122.5
125
235
240
250
195

Bench
Press

OHP

215
220
227.5

220
227.5
232.5

227.5
232.5
240

Cycle 2
Week 6
Week 7
Week 8
300
310
320
310
320
330
320
330
335
370
380
390

212.5
220
225
115

115

220
225
232.5

225
232.5
237.5

120
120

122.5
122.5

220

225
227.5

230
235

237.5
240

395
405
415

405
415
430

415
430
440

390
405
415
285

290

405
415
425

415
425
435

295
300

300
305

122.5
125
130
240
250
255

125
130
132.5
250
255
260

130
132.5
137.5
255
260
270

202.5

122.5
127.5
130
240
245
250
200

127.5
130
135
245
250
260

130
135
137.5
250
260
265

207.5
207.5

212.5
215

cle 2
Week 9
330
335
345

405
232.5
237.5
245

Cycle 3
Week 11 Week 12 Week 13 Week 14
305
315
325
335
315
325
335
340
325
335
340
350
375
390
400
410
217.5
222.5
230
120

222.5
230
235

230
235
242.5

235
242.5
247.5

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
125

125

227.5
235
240

127.5

132.5
132.5

227.5

135
232.5

235

240
242.5

245

247.5
250

400
410
425
290

410
425
435

425
435
445

435
445
460

255
410
420
430
290

295

420
430
445

310

315
127.5
132.5
135
240
250
255
205

132.5
135
140
250
255
265

445
455
470

310

135
140
142.5
255
265
270

140
142.5
147.5
265
270
280

210

320
132.5
135
140
245
255
260
207.5

135
140
142.5
255
260
270

140
142.5
147.5
260
270
275

142.5
147.5
150
270
275
285

215
217.5

220

430
445
455

300
305

135
137.5
142.5
260
265
275

240
247.5
252.5

127.5
127.5

425
435
450

235
240
247.5

220
222.5

227.5