Nuclear Gains: Full Body

10-11 day asynchronous day split. 
Modified Tier 1 GZCLP progression:
3x5 -> 3x4 -> 3x3 -> 3x2 -> 3x1 -> Max test. Original progression makes your gym time insane when you get really strong. This sorta fixes that and drags out the progression for longer. I suggest back off volume once below 3x4 due to reps below 5 aren’t as hypertrophic (I make an exception for 3x4 due to it being so similar). 

Modified Tier 2 progression:
2-3 sets x8 -> x6 -> x4 -> restart +10-20lbs
This is simply personal preference to handle heavier loads. Nothing inherently wrong with original. 

Tier 3 is just double progression:
3x8-12, 3x10-15, etc. Once top of range, add smallest weight reasonable.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Standing Calf Raise

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