Gzcl's GG Generally Strong - inspired

My own experience with gzcl gg principles is that it's more suitable for novices transitioning to intermediates or intermediates getting to advanced, where mastery of the weights become the focus. 

Purpose is, therefore, to emulate Cody Lefever's feat of training daily, though I probably will intersperse light cardio/conditioning in between the sessions. Recommended light cardio would be rucking, swimming, jogging etc. If feeling up to it, to do KB swings for conditioning though must be mindful of Leg days.

 Recommended days would be Mon, Wed, Fri, and Sat with cardio on the other non-gym days.

This is a long-term program that includes autoregulation and can be done indefinitely.

 All relevant details are found in the excellent Cody Lefever's extensive blog - swoleateveryheight.blogspot.com.

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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

Week 13

Week 14

Week 15

Week 16

Target to 6RM, with 6-8 singles after 1st RM set. Work towards 4 doubles once 8 singles can be met.

Front Squat (Barbell)

Squat (Barbell)

Deadlift (Barbell)

Chest Supported Row (Machine)

Standing Calf Raise

Leg Press

T1 lower 3RM --> 6RM

Overhead Press (Barbell)

Incline Chest Press (Machine)

Bench Press (Barbell)

Lat Pulldown

Standing Behind Neck Shoulder Press (Barbell)

Tricep Pushdown (Cable)

T1 upper - 3RM-->6RM 

Follow up with 1/2 sets, push RM once 6 1/2 sets achieved. Once 10RM, with 6 1/2 sets, find new wt.

Squat (Smith Machine)

Rack Pull (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Row (Cable)

Calf Raise (Leg Press)

T2 lower - 6RM--> 10RM 

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Dip (Bodyweight)

T2 upper 6RM--> 10RM 

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