Hello Reader,

These are programs I wrote using what I've gathered from/ found in old mate C
either of these two or spoken to them ever but I liked their stuff and figured I w
to a bunch of boards, slangers or other specialty equipment. That being said, y

I wrote these because before the start of every uni semester I have no idea ho
have, I'll just make a program for any situation.

There is a 3 - Day, 4 - Day. 5 - Day and 6 - Day and even 2 - Day program for a

The Programs:
All of the programs except for the 2 Day program have you squatting 2x a wee
movement but if you would like to switch that around the progression of it is th
find it has decent carry over and helps with quad development. I put Abs or GH
office job or something of that nature and you are sitting alot. I'd pick somethi

The 3 - day program has less T3 or isolation work than the others but that's be
isolation movements before T2 or T1 work. You can put them in again if you ha

The 4 - Day program looks a bit like 5/3/1 but I opted for a rep scheme closer t
bench 2x instead of splitting it with OHP. This one has all the T1,2 and 3 work/
exercises that would target most of the weaknesses of most lifters.

If I had no time constraints I would do the 5 - Day program. It's my personal fa

previous program but again you can mix and match a little bit, the spreadshee
The 6 - Day program may be challenging for someone who hasn't done much
mental fatigue will build up, especially on the 2nd deadlift day.

Progression:
This part is pretty similar to the programs found in Greg Nuckol's 28 free progr
You'll notice on each sheet there is a section to plug in your maxes. I suggest y
outs will magically appear on that sheet.

Most of the T1 work ends each cycle with a 1+ AMRAP set. For this set pump o
Some of the T1 and 2 work ends a cycle with 3+ AMRAP set. For this if you get
There may be a discrepancy between what your 1+ set and 3+ set tells you to
cycles. It's a marathon not a sprint remember?
OHP is the rare case of the 5+ AMRAP set. If you get 6-8 reps, add 2.5kg. If yo
For T3 work you can up the weights and lower the weights however you feel b
specific portion of the workout and if you wanna bench lmao5pl8 it's no use te

m/ found in old mate Cody's (GZCL) and old mate strength wizard Greg's (/u/gnuckols) programs/ writi
eir stuff and figured I would put it into writing for myself mainly and for anyone else who likes it. Also,
ment. That being said, you can still program in your slingshot work or SSB work after the T1 sets if you l

ester I have no idea how many days I'll have to train on a regular basis so I figured instead of fucking a

2 - Day program for anyone that wants to keep working out but can't train as much as they used to du

you squatting 2x a week and benching 2x a week unless you would like to swap out bench for OHP on t
e progression of it is the same. Also quick note; if you dislike high bar squatting, you can do low bar on
pment. I put Abs or GHR for the final T3 exercise but this is up to you really. I'm assuming that if you a
g alot. I'd pick something that'll help you avoid any anterior or posterior lean in your back.

he others but that's because I prefer to do main movements over BB accessories and plus Gnuckol's ha
them in again if you have time to do so, I just made these for what I assume will fit my time constraint

a rep scheme closer to the scheme GZCL posted on his GZCL method youtube video. I also figured tha
l the T1,2 and 3 work/ volume that GZCL suggests in the original version of his method. You could subs
most lifters.

am. It's my personal favourite but thats because I like to dedicate different days to squats and bench w
tle bit, the spreadsheet is easily changed and if you need any help just message or ask someone more

ho hasn't done much high volume lifting. Not that this program is impossible or is even particularly ch
ift day.

Nuckol's 28 free programs (which are an awesome resource btw, only take 1 minute to download)
our maxes. I suggest you plug in something you could hit on your worst day or maybe something you

et. For this set pump out as many reps as you can before your form breaks down. If you got 2-3 reps ad
set. For this if you get 4 - 6 reps add 2.5kg(5lb) for the next cycle. If you got 7 or more add 5kg (10lb)
and 3+ set tells you to add for the next cycle. I suggest picking the smaller number as it will allow for

reps, add 2.5kg. If you get 9+ add 5kg. This one i put as 5+ and with such small increases because ev
hts however you feel between cycles, I only wish to remind you that it should be challenging but not so
mao5pl8 it's no use tearing a bicep swinging like a madman during your curls.

ckols) programs/ writing online plus some stuff that I like doing. I will mention that I haven't met
else who likes it. Also, these were made for people like me who unfortunately do not have access
ter the T1 sets if you like instead of what I put in.

ed instead of fucking around the first 3 weeks figuring out what I'm going to do with the days I

uch as they used to due to work, school, family or travel.

out bench for OHP on the 2nd day of the 2 Day program to do heavy OHP. I put it in as a T2
you can do low bar on the 2nd day instead. I put high bar in there because 1) I like it and 2) I
assuming that if you are only able to make it twice a week you probably have a demanding
our back.

and plus Gnuckol's has a pecking order for exercises in his 28 programs in which he says to off
fit my time constraints.

video. I also figured that since I'm posting this on a powerlifting forum, people would prefer to
method. You could substitute the accessories if you like but I tried to pick as many T2 and 3

to squats and bench while still doing both 2x a week. The assistance is pretty similar to the
or ask someone more experienced what assistance work to switch out.

s even particularly challenging for someone who lifts a lot but the physical fatigue as well as

nute to download)
maybe something you can hit for 2-3 clean reps on a decent day Once you do that all of the work

. If you got 2-3 reps add 2.5kg (or 5lb) for the next cycle. If you got 4 or more, add 5kg (10b).
r more add 5kg (10lb).
ber as it will allow for more steady progression and less form breakdown during sets for future

l increases because everyone stalls out on OHP. We all have poverty OHP
challenging but not so difficult that you'll hurt yourself. Keep in mind that this is the least sport -

at I haven't met
not have access

with the days I

in as a T2
ke it and 2) I
demanding

h he says to off

ould prefer to
y T2 and 3

milar to the

ue as well as

t all of the work

dd 5kg (10b).

sets for future

the least sport -

GZCL Bastardisation - 2 Day

Training Max
Squat
Hbar Squat
100
100

Week 1 Day 1
Squat
Front Squat
Bench
OHP
Face Pull
Abs or GHR
Day 2
Deadlift
HiBar SQ
Bench
C-Grip Bench
Lat Pull/Chin
Face Pull
Abs or GHR

85
65
85
65

85
75
2.55
55

Bench
100

Deadlift
100

Sets
3
4
3
4
3
3

Reps
5
8
5
8
15-20
MAX

Sets
5
6
3
3
3
3
3

Reps
3
6
5
10
12
15-20
MAX

Front Squat
100

OHP
100

Week 2 Day 1
Squat
Front Squat
Bench
OHP
Face Pull
Abs or GHR
Day 2
Deadlift
HiBar SQ
Bench/OHP
C-Grip Bench
Lat Pull/ Chin
Face Pull
Abs or GHR

T1

90
70
0
70

90
80
3.4
60

T2

T3

Sets
4
5
4
4
3
3

Reps
3
5
4
6
15-20
MAX

Sets
4
5
4
4
3
3
3

Reps
3
5
4
8
12
15-20
MAX

Week 3 Da

C-Grip Be

Week 3 Day 1
Squat
Front Squat
Bench
OHP
Face Pull
Abs or GHR
Day 2
Deadlift
HiBar SQ
Bench/OHP
C-Grip Bench
Lat Pull/ Chin
Face Pull
Abs or GHR

92.5
75
0
75

95
85
2.55
65

Sets
3
6
3
5
3
3

Reps
3,3,3+
4
5
5
15-20
MAX

Week 4 Day 1
Squat
Front Squat
Bench
OHP
Face Pull
Abs or GHR

Sets
3
5
3
5
4
3
3

Reps
3
3
5
8
10
15-20
MAX

Day 2
Deadlift
HiBar SQ
Bench/OHP
C-Grip Bench
Lat Pull/ Chin
Face Pull
Abs or GHR

k 4 Day 1
100
80
0
80

100
90
2.55
75

Sets
3
4
3
3
3
3

Reps
1,1,1+
3,3,3,3+
5
5,5,5+
15-20
MAX

Sets
3
4
3
5
4
3
3

Reps
1,1,1+
3,3,3,3+
5
5
10
15-20
MAX

GZCL Bastardisation - 3 Day

Training Max
Squat
Hbar Squat
100
100

Week 1 Day 1
Squat
Front Squat
Bench
OHP
Face Pull
Day 2
Deadlift
SLDL
Lat Pull/Chin
Abs
Day 3
HiBar SQ
Pause SQ
Bench
Curl

85
65
85
65

85
50

80
65
75

Bench
100

Deadlift
100

Sets
3
4
3
4
3

Reps
5
8
5
8
15-20

Sets
5
3
3
3

Reps
3
10
12
MAX

Sets
6
5
6
3

Reps
6
3
6
10

Front Squat
100

OHP
100

Week 2 Day 1
Squat
Front Squat
Bench
OHP
Face Pull
Day 2
Deadlift
SLDL
Lat Pull/ Chin
Abs
Day 3
HiBar SQ
Pause SQ
Bench
Curl

T1

T2

T3

90
70
90
70

Sets
4
5
4
4
3

Reps
3
5
4
6
15-20

Sets
4
4
3
3

Reps
3
8
12
MAX

Sets
5
4
5
3

Reps
5
4
5
10

90
52.5

85
70
80

Week 3 Da

Week 3 Day 1
Squat
Front Squat
Bench
OHP
Face Pull
Day 2
Deadlift
SLDL
Lat Pull/ Chin
Abs
Day 3
HiBar SQ
Pause SQ
Bench
Curl

92.5
75
95
75

95
60

90
75
85

Sets
3
6
3
5
3

Reps
3,3,3+
4
5
5
15-20

Week 4 Day 1
Squat
Front Squat
Bench
OHP
Face Pull

Sets
3
5
4
3

Reps
3
6
10
MAX

Day 2
Deadlift
SLDL
Lat Pull/ Chin
Abs

Sets
5
3
5
4

Reps
3
3
4
8

Day 3
HiBar SQ
Pause SQ
Bench
Curl

k 4 Day 1
100
80
10
80

100
63

95
80
90

Sets
3
4
3
3

Reps
1,1,1+
3,3,3,3+
5
5,5,5+
15-20

Sets
3
4
4
3

Reps
1,1,1+
7
10
MAX

Sets
4
3
4
4

Reps
3,3,3,3+
1
3,3,3,3+
10

GZCL Bastardisation - 4 Day

Training Max
Squat
Hbar Squat
100
100

Week 1 Day 1
Bench
C-Grip Bench
Lat Pull/Chin
Face Pull
Day 2
Squat
Front Squat
Ham Curl
Leg Extension
Day 3
Bench
OHP
Curl
Tri Pulldown
Day 4
Deadlift
SLDL
GHR
Plank

85
55

85
65

75
65

85
50

Bench
100

Deadlift
100

Sets
3
3
3
3

Reps
5
10
12
15

Sets
3
4
3
3

Reps
5
8
15
15

Sets
6
4
3
3

Reps
6
8
MAX
MAX

Sets
5
3
3
2

Reps
3
10
10 per leg
1 Min

Front Squat
100

OHP
100

Week 2 Day 1
Bench
C-Grip Bench
Lat Pull/ Chin
Face Pull
Day 2
Squat
Front Squat
Ham Curl
Leg Extension
Day 3
Bench
OHP
Curl
Tri Pulldown
Day 4
Deadlift
SLDL
GHR
Plank

T1

90
60

90
70

80
70

90
52.5

T2

T3

Sets
4
4
3
3

Reps
3
8
12
15

Sets
4
5
3
3

Reps
3
5
15
15

Sets
5
4
3
3

Reps
5
6
MAX
MAX

Sets
4
4
3
3

Reps
3
8
10 per leg
MAX

Week 3 Da

C-Grip Be

Leg Exten

Week 3 Day 1
Bench
C-Grip Bench
Lat Pull/ Chin
Face Pull
Day 2
Squat
Front Squat
Ham Curl
Leg Extension
Day 3
Bench
OHP
Curl
Tri Pulldown
Day 4
Deadlift
SLDL
GHR
Plank

95
65

92.5
75

85
75

95
60

Sets
3
5
4
3

Reps
3
8
10
15

Week 4 Day 1
Bench
C-Grip Bench
Lat Pull/ Chin
Face Pull

Sets
3
6
3
3

Reps
3,3,3+
4
MAX
MAX

Day 2
Squat
Front Squat
Ham Curl
Leg Extension

Sets
5
5
3
3

Reps
4
5
MAX
MAX

Day 3
Bench
OHP
Curl
Tri Pulldown

Sets
3
5
3
3

Reps
3
6
10 per leg
MAX

Day 4
Deadlift
SLDL
GHR
Plank

k 4 Day 1
100
75

100
80

Extension

90
80

100
63

Sets
3
5
4
3

Reps
1,1,1+
5
10
15

Sets
3
4
3
3

Reps
1,1,1+
3,3,3,3+
MAX
MAX

Sets
4
3
3
3

Reps
3,3,3,3+
5,5,5+
MAX
MAX

Sets
3
4
3
3

Reps
1,1,1+
7
10 per leg
MAX

GZCL Bastardisation - 5 Day

Training Max
Squat
Hbar Squat
100
100

Week 1 Day 1
Squat
Front Squat
Ham Curl
Leg Extension
Day 2
Bench
C-Grip Bench
Lat Pull
Face Pull
Day 3
Deadlift
SLDL
Leg Raise
Russian Twist
Day 4
Bench
OHP
Curl
Tri Pulldown
Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension

85
65

85
55

85
50

75
65

80
65

Bench
100

Deadlift
100

Sets
3
4
3
3

Reps
5
8
15
15

Sets
3
3
3
3

Reps
5
10
MAX
15

Sets
5
3
3
3

Reps
3
10
10 per leg
MAX

Sets
6
4
3
3

Reps
6
8
MAX
MAX

Sets
6
5
3
3

Reps
6
3
15
15

Front Squat
100

OHP
100

Week 2 Day 1
Squat
Front Squat
Ham Curl
Leg Extension
Day 2
Bench
C-Grip Bench
Lat Pull
Face Pull
Day 3
Deadlift
SLDL
Leg Raise
Russian Twist
Day 4
Bench
OHP
Curl
Tri Pulldown
Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension

T1

90
70

90
60

90
52.5

80
70

85
70

T2

T3

Sets
4
5
3
3

Reps
3
5
15
15

Sets
4
4
3
3

Reps
3
8
MAX
15

Sets
4
4
3
3

Reps
3
8
10 per leg
MAX

Sets
5
4
3
3

Reps
5
6
MAX
MAX

Sets
5
4
3
3

Reps
5
4
15
15

Week 3 Da

Leg Exten

C-Grip Be

Russian Tw

Leg Exten

Week 3 Day 1
Squat
Front Squat
Ham Curl
Leg Extension
Day 2
Bench
C-Grip Bench
Lat Pull
Face Pull
Day 3
Deadlift
SLDL
Leg Raise
Russian Twist
Day 4
Bench
OHP
Curl
Tri Pulldown
Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension

92.5
75

95
65

95
60

85
75

90
75

Sets
3
6
3
3

Reps
3,3,3+
4
MAX
MAX

Week 4 Day 1
Squat
Front Squat
Ham Curl
Leg Extension

Sets
3
5
3
3

Reps
3
8
MAX
15

Day 2
Bench
C-Grip Bench
Lat Pull
Face Pull

Sets
3
5
3
3

Reps
3
6
10 per leg
MAX

Day 3
Deadlift
SLDL
Leg Raise
Russian Twist

Sets
5
5
3
3

Reps
4
5
MAX
MAX

Day 4
Bench
OHP
Curl
Tri Pulldown

Sets
5
3
3
3

Reps
3
3
MAX
MAX

Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension

k 4 Day 1
100
80

Extension

100
75

100
63

sian Twist

Extension

90
80

95
80

Sets
3
4
3
3

Reps
1,1,1+
3,3,3,3+
MAX
MAX

Sets
3
5
3
3

Reps
1,1,1+
5
MAX
15

Sets
3
4
3
3

Reps
1,1,1+
7
10 per leg
MAX

Sets
4
3
3
3

Reps
3,3,3,3+
5,5,5+
MAX
MAX

Sets
4
3
3
3

Reps
3,3,3,3+
1
MAX
MAX

GZCL Bastardisation - 6 Day

Training Max
Squat
Hbar Squat
100
100

Week 1 Day 1
Squat
Front Squat
Ham Curl
Leg Extension
Day 2
Bench
C-Grip Bench
Lat Pull/Chin
Face Pull
Day 3
Deadlift
SLDL
Leg Raise
Plank
Day 4
Bench
OHP
Curl
Tri Pulldown
Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension
Day 6
Deadlift
B-Bell Row
GHR
Abs

85
65

85
55

85
50

75
65

80
65

77.5
RPE 6

Bench
100

Deadlift
100

Sets
3
4
3
3

Reps
5
8
15
15

Sets
3
3
3
3

Reps
5
10
12
15

Sets
5
3
3
2

Reps
3
10
10 per leg
1 Min

Sets
6
4
3
3

Reps
6
8
MAX
MAX

Sets
6
5
3
3

Reps
6
3
15
15

Sets
4
3
3
3

Reps
6
10
10 to 15
10 to 12

Front Squat
100

OHP
100

Week 2 Day 1
Squat
Front Squat
Ham Curl
Leg Extension
Day 2
Bench
C-Grip Bench
Lat Pull/ Chin
Face Pull
Day 3
Deadlift
SLDL
Leg Raise
Plank
Day 4
Bench
OHP
Curl
Tri Pulldown
Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension
Day 6
Deadlift
B-Bell Row
GHR
Abs

T1

90
70

90
60

90
52.5

80
70

85
70

82.5
RPE 6

T2

T3

Sets
4
5
3
3

Reps
3
5
15
15

Sets
4
4
3
3

Reps
3
8
12
15

Sets
4
4
3
3

Reps
3
8
10 per leg
MAX

Sets
5
4
3
3

Reps
5
6
MAX
MAX

Sets
5
4
3
3

Reps
5
4
15
15

Sets
4
4
3
3

Reps
5
8
10 to 12
10 to 15

Week 3 Da

Leg Exten

C-Grip Be

Leg Exten

Week 3 Day 1
Squat
Front Squat
Ham Curl
Leg Extension
Day 2
Bench
C-Grip Bench
Lat Pull/ Chin
Face Pull
Day 3
Deadlift
SLDL
Leg Raise
Plank
Day 4
Bench
OHP
Curl
Tri Pulldown
Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension
Day 6
Deadlift
B-Bell Row
GHR
Abs

92.5
75

95
65

95
60

85
75

90
75

82.5
RPE 7

Sets
3
6
3
3

Reps
3,3,3+
4
MAX
MAX

Week 4 Day 1
Squat
Front Squat
Ham Curl
Leg Extension

Sets
3
5
4
3

Reps
3
8
10
15

Day 2
Bench
C-Grip Bench
Lat Pull/ Chin
Face Pull

Sets
3
5
3
3

Reps
3
6
10 per leg
MAX

Day 3
Deadlift
SLDL
Leg Raise
Plank

Sets
5
5
3
3

Reps
4
5
MAX
MAX

Day 4
Bench
OHP
Curl
Tri Pulldown

Sets
5
3
3
3

Reps
3
3
MAX
MAX

Day 5
HiBar SQ
Pause SQ
Ham Curl
Leg Extension

Sets
5
3
3
3

Reps
4
10
10 to 12
10 to 15

Day 6
Deadlift
B-Bell Row
GHR
Abs

k 4 Day 1
100
80

Extension

100
75

100
63

90
80

95
80
30
30

87.5
RPE 7

Sets
3
4
3
3

Reps
1,1,1+
3,3,3,3+
MAX
MAX

Sets
3
5
4
3

Reps
1,1,1+
5
10
15

Sets
3
4
3
3

Reps
1,1,1+
7
10 per leg
MAX

Sets
4
3
3
3

Reps
3,3,3,3+
5,5,5+
MAX
MAX

Sets
4
3
3
3

Reps
3,3,3,3+
1
MAX
MAX

Sets
3
4
3
3

Reps
4
8
10 to 12
10 to 15