MNT Tweaked GZCLP

Program Description

Linear progression. Meant for intermediate to "almost advanced" to increase strength and build muscle. Add weight each week. Tiered exercises. Weeks have specific days with designated exercise sequences. Each session tier is regulated independently of the other tiers. Tier 1, T1, exercises are the main and first exercise for each session. Tier 2, T2, exercises follow T1 and are different T1 exercises either the exact same type of movement or a variation of a different T1 than that sessions T1. Both T1 and T2 are one of the four main power lifting movements, Squats, Sq, Deadlift, DL, Bench, B, or Overhead Press, OHP. Tier 3, T3, are bodybuilding/hypertrophy focused exercises, seated cable rows, preacher curls, leg press, etc. Starting weights for T1 is approximately 90% of your 1 rep max, 1RM. Starting weights for T2 is approximately 90% of your 10 rep max, 1RM. Be conservative on your estimates, or round down if you know specifically, and can do so. So again, be conservative. The primary goal is to add weight for the next session. For Sq and DL, add 10 lbs each week. For B and OHP, add 5 lbs each week. T1 sets/rep ranges initially are 5 X 3. If in that session, you miss getting 3 in a set, the very next session for that exercise use the replace the sets and reps to 6 X 2. If you fail any set in 6 X 2, go to 10 X 1. These changes are independent of any other tiers. The pace of the reps in the T1 movements should be a 2 count for the concentric X 4 count for the eccentric. 5 X 3 > 6 X 2 > 10 X 1 To start, the T2 sets/rep are 3 X 10 for Sq and B, and 3 X 8 for DL and OHP. If in that session you miss getting 8 or 10 in a set, the very next session for that exercise drop 2 reps for each set. If you fail any set to get the full number of reps again, drop 2 more reps per set. The pace of the reps is 2 X 4. 3 X 8/10 > 3 X 4/6 > 3 X 2/4 For Tier 3, T3, the sets and reps are 3 X 15. If you can do 15 reps for all three sets, for the next session add a small amount of weight, 5 lbs. If you fail to get at least 10 reps on any set, drop the weight on the following session for that exercise to where you can complete at least 10 reps. The pace of the reps for T3 exercises is 1-2 X 2-4. Rest between T1 sets is 3-5 mins, for T2 sets, 2-3 mins, for T3, 1-2 mins. For any subsequent sessions, you want to revert back from replacement sets/reps without lowering the weight to do so. Example week Day 1 T1 - deadlift - 5 X 3 T2 - bench - 3 X 10 T3 - cable rows 3 X 15 Day 2 T1 - squat - 5 X 3 T2 - overhead press - 3 X 8 T3 - lat pulldown - 3 X 15 T3 - preacher curls - 3 X 15 Day 3 Rest Day 4 T1 - bench - 5 X 3 T2 - deadlift - 3 X 8 T3 - cable Rows - 3 X 15 T3 - triceps press downs - 3 X 15 Day 5 Rest Day 6 T1 - overhead press - 5 X 3 T2 - squat - 3 X 10 T3 - lat pulldown - 3 X 15 Day 7 Rest The twelfth week is optionally used to determine your new 1RM. This should be useable indefinitely.

Program Overview