Kaio-Ken Goku Jacked (Torso/Limbs Split)

Original GZCLP progression but instead of starting with 5x3 and ending with 10x1 with Tier 1, I changed it to: 3x5 -> 3x4 -> 3x3 -> 3x2 -> 3x1. This manages to make gym time a bit more reasonable because doing 10x1 can take up to 30-45 minutes alone when you get super strong. I also like to add about 2 down sets after my pressing because they can typically handle higher volumes. When your progression gets below 3x3 it’s probably smart to add higher rep back off sets due to not much Hypertrophy stimulus with sets below 5 reps (I make an exception for 3x4 because it’s realistically not that different than 3x5 but whatever, I’m not a bodybuilder).

Tier 2 is roughly the same but instead of starting with 3x10 and ending with 3x6, I start with 2-3x8 and use back off set(s) x10 and end the progression at sets x4. It’s simply personal preference to use higher weights. 

Tier 3 is simply isolation exercises that follow a double progression scheme or something similar to progress. Don’t overthink your isolations too much like I do.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Torso 1

Torso 2

Limbs 2

Limbs

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