NO COMPROMISE - GZCL/CALI

[[WORK IN PROGRESS]]

Hybrid GZLP/Calisthenics programme to effectively build strength, muscle and cali skills.

After running GZLP for 6 months with great results then 6 months of pure calisthenics I have decided to try and cross-programme the two. 
This programme also takes partial inspiration from the athlete oriented High-Low ethos of programming.

The core difference to standard GZLP is that OHP has been swapped for Pull-ups (Weighted) (for the 4 sets of 3-5 format) and Bodyweight Pullups (for the 3 sets of 10 format) to emphasise more calisthenics oriented pulling.
Furthermore, the supplementary T3 exercises (Lat Pull-down and Bent over Rows) have been swapped for EZY bar Curls and OHP.

Tier 1: A primary compound lift (Squat, RDL, Pull-up, Bench) done for 5 sets of 3 reps
Tier 2: A secondary compound lift done for 3 sets of 10 reps
Tier 3: Accessory exercises (Curls, OHP) done for 3 sets of 10-15 reps at light weight 

When to add weight?
For T1 and T2 add:
- 2.5/5kg every workout until set failure. 
- Then keep weight and change to either (6x2 for T1) or (3x8 for T2)
For T3 add:
- If you can do 20-25 reps add weight
- If you fail lower weight by 15% and try again

Core Values
- Legs get hit everyday.
- Power, speed and hypertrophy are all equally important.
- Day 5 is light aerobic work with mobility work or HIIT, conditioning
- No workout is longer than 1-1.5hrs max.
- Consistency over intensity.
- Switch is up. Keep it fun. Consistency will follow.

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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

Squat (Barbell)

Bench Press (Barbell)

Bicep Curl (EZ Bar)

Pistol Squat

Archer Pushups

HIIT/RUN

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Hip Thrust (Machine)

Incline Bench Press (Dumbbell)

Box Jump

Good Morning

Planche

Light Jog

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