GAIN MUSCLE

GZCL Programs: 16+ Spreadsheets Including General Gainz, Jacked and Tan 2.0 & More

by Nader Qudimat
Updated October 11, 2021
OVERVIEW
Goal
Powerlifting
Experience Level
Intermediate and advanced. 
Periodization
Follows undulating periodization.
Reps
4-12 weeks
Positives
Customizable and flexible program
Highly popular for powerlifting
Negatives 
None

Bottom Line

GZCL is made from a well known Reddit user who goes by /u/gzcl.

He created this program as a method to improve powerlifting.

GZCL is more of a framework than a program. 

It's based on Jim Wendler's 5/3/1. It uses a training max (90%) with 4 week cycles and AMRAP sets.  

Most of the included spreadsheets will calcuate lifts for you. 

Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions, click here. 

Click  Here For Spreedsheet 

If you want to improve your strength and numbers, then GZCL may be the right program for you. 

GZCL is a simple program that is based on the 4 big lifts, squat, bench press, deadlift and overhead press.

It categorizes these exercises into three types (T1, T2, and T3), which you'll see and understand below. 

Not Sure Where to Start? 

If you're new to the GZCL programs and want to start somewhere, then I recommend taking a look at the infographic below and using the GZCL Free Compendium spreadsheets:

Rather than  a strict program, GZCL is a method for a framework as it can be used in a training program that you're already using. 

Since it's a framework, you'll find many variations of the GZCL program in the spreadsheet below. 

Many more may come in the future as it's a popular framework to use. 

If you want to help Cody Lefever, the creator of GZCL, please consider donating to him. 

General Gainz

Read this post by /u/GZCL before going into any General Gainz spreadsheets. 

Cheat Sheet Infographic for GZCL General Gainz

This infographic was created by /u/kvtb to help understand how to run General Gainz.

General Gainz Wave Linear Progression

Before using this spreadsheet (created by /u/K-S-R), check out this post by /u/ctye85

General Gainz Wave Linear Progression

General Gainz + Jacked & Tan 2.0 Hybrid

Jacked and Tan 2.0

The GZCL Method Free Compendium contains Jacked and Tan 2.0. 

 

GZCL Method Free Compendium (November 2016 Update)

Made by GZCL and released in November 2016. 

It contains a few templates with both pounds and kilograms. 

  • Basic Template
  • The Rippler
  • Ultra High Frequency
  • 5 and 9 week programs (UHF)
  • Jacked and Tan 2.0
  • Extended Deadlift Wave Formulas
  • Volume Dependent Intensity Progression (VDIP

The November 2016 compendium and the July 2016 compendium have a few key differences, including the Extended Deadlift Wave Formulas and Volume Dependent Intensity Progression (VDIP) updates.

The Extended Deadlift Wave Formulas can help improve deadlifts by focusing on weak points like pulling the weight off the floor or at certain points of the lift. (See November 2016 release notes)

And the VPID update uses sets with high effort with different rep ranges to progress in a linear fashion. (See November 2016 notes)

If you're using GZCL for the first time, then this is a great way to start it off since it touches upon many GZCL methods.  (See July 2016 release notes)

http://fitfrek.com/gzcl-compendium

GZCL UHF Method and Heavy Singles Spreadsheet Sept-2018 

You'll find the UHF program in the GZCL free compendium, which is similar, but this uses a heavy single in each workout and it's inspired by the RTS programming methods).

It's made to use heavy singles in training with different lift, percentage, rep schemes than the regular UHG program. 

And you only progress the heavy single weight if you were able to perform a clean rep the week before. 

Cody's guidelines…

For the Max Rep and AMRAP sets, leave 1-2 reps in the tank. 

If you feel drained then, for the rest of the week, leave 2-3 reps in the tank and deload the volume by reducing T3 work by one set.

And increase calorie intake by 250-500 calories for the next 2 days while increasing sleep by 30-60 minutes. 

GZCL UHF (5 Weeks)

GZCL Free Compendium Spreadsheet July 2016 Version

This is the July 2016 version:

GZCL Free Compendium Spreadsheet

GZCL Jacked & Tan 2.0 Spreadsheet

This is a popular spreadsheet made by /u/steve_dc.

Flexible J&T 2.0

 

GZCL Jacked and Flan

Made by /u/flannel_smoothie, the Jacked and Flan is a mix of Jim Wendler's 5/3/1.

This allows for more control over volume and contains progress tracking. 

Jacked and Flan v2.1 Spreadsheet

GZCLP 3 Day 12 Week Spreadsheet Feb 2019

This is a variation of the GZCLP, made by /u/blacknoir:

GZCLP 3 Day 12 Week by Blacknoir 

GZCL Jacked And Tan Josip Version

This one is a variation of the original Jacked and Tan program, made by Reddit user /u/JosphusBroz:

GZCL Jacked and Tan Spreadsheet by Josip

GZCL Max Reps Sets (MRS) Beta Version from Cody

GZCL Max Reps by Cody:

GZRL Max Reps Sets Beta 

GZCL Jacked and Tactical (Bench + Squat Only)

This one focuses on upper body hypertrophy. Squats are 3x per week, and bench press 2x per week. No deadlifts.

Jacked and Tacticle 3x Week (Metric)

Jacked and Tactical 3x Week (Imperial)

GZCL Max Reps Sets (MRS)

Made by redit user /u/anonymouscrayon, this one uses MRS scheme where you try to get X reps in Y sets then add weight if successful, and it's calculated for all tiers. 

GZCL MRS Spreadsheet

 

GZCL Method 3 Week Cycle

After the 3rd week, check what lifts have improved and adjust training max for next cycle.

Made by reddit user /u/gluteusofaluminum:

GZCL 3 Week Cycle

GZCL Method Multi Day Cycles

If you want to do two to 6 day per week cycles, then this one is worth checking out: 

GZCL Method Cycles Spreadsheet

 

GZCLP Big on The Basics Version

Redditor /u/theAesir made this with GZCL principles and used tweaks that helped this lifter.

Uses templates for GZCL linear progression program and 3 week GZCL style program.  This one us made for novice to intermediate level users.

GZCLP 3 Week Big On Basics

GZCL Basic Template Circa 2012

Straightforward to original GZCL methods made by reddit user /u/durable and edited by /u/point3edu and approved by GZCL

GZCL Basic Template Circa 2012

GZCLP LP or Linear Progression Program

GZCL Method 5 Day Template

Source is unknown but if you know then please contact me

GZL 5 Day Template

Key GZCL Concepts And Program Differences

Check out this summary from Reddit user /u/Tommy92db:

GZCL FAQ

What Is GZCL?

Inspired by Jim Wendler's 5/3/1, GZCL is a method of programming using training max (90% of 1 rep max) with 4 week cycles and AMRAP sets to test progress. GZCL uses many variations to it's methods, like Ripper, GZCLP, Jacked & Tan 2.0 and more. 

What's different between GZCL vs GZCLP?

Similar to GZCL, GZCLP is a program that uses the same principles but with linear progression.

It's great for novice lifters since it progresses faster. 

What Are T1, T2, T3 lifts?

The lifts are categorized into 3 T categories. 

Starting with T1 lifts, these are primary exercise movements like squats, bench press, deadlifts, or overhead press. they are the priority of the training session.

The T2 lifts are a variation of the T1 lifts, like front squats, deficit deadlifts, incline bench press, exercises that bodybuilders would perform. 

T3 lifts are accessory exercises that are done in high rep ranges.

What's GZCL stand for? 

The creator behind GZCL, Cody Lefever used his Reddit username to brand it as GZCL. The last two letters are his initials but the first two probably don't have any meaning. 

What's Training Max? 

Training max is 90% of your 1 rep max for a particular lift.

If you can bench press 200lbs then your training max would be 180lbs (or if your one rep max was 90kg then it's training max is about 80kg).

GCZL Is Made For Strength Gains

Most of this program can be done with just free weights. 

Even isolation exercises can be free weights as every machine exercise has a free weight alternative.

So if you're trying to do this program at home, you'll just have to make sure you have enough weights to reach your training max. 

by Nader Qudimat

Forged by the iron and cold steel, Nader takes his knowledge and hulks it up into this site.

Having to be stuck as a 110lb skinny guy in the early days, he has had no choice but to keep improving himself until he cannot.

Click here to check out his 12 year transformation: Natural 12 Year Transformation

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments

Search This Site

FitFrek © 2013 – 2021 All Rights Reserved
Exclusive Site of Nader Qudimat
databasemagnifiercrossmenu
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram