https://saynotobroscience.com/gzclp-infographic/ https://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html
T1: 3x5 till fail sen 6x2 sen 10x1 sen 3x5 men höj med 10kg T2: 10x3 sen 8x3 sen 6x3 sen höj med 10kg å 10x3 T3: 15x3 till man kan göra 25 på sista
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Squat
squat T1
Set
Intensity
Weight
Reps
Rest time
1
–
–
3
240 sec
squat T1
1×3
bench press
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
bench press
1×10
lat pulldown
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
lat pulldown
1×15
overhead triceps extensions
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
overhead triceps extensions
1×10
OHP
overhead press
Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
overhead press
1×3
deadlift
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
deadlift
1×10
dumbbell row
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
dumbbell row
1×15
curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
curl
1×10
Bench
bench press
Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
bench press
1×3
squat
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
squat
1×10
lat pulldown
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
lat pulldown
1×15
lateral raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
lateral raise
1×10
Deadlift
deadlift
Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
deadlift
1×3
overhead press
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
overhead press
1×10
dumbbell row
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
dumbbell row
1×15
face pull T4
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec