The Rippler (GZCL)
Cody Lefever's 12-week, 4-day GZCL program with two-up, one-down waves on the main lifts and a 1RM test to finish
- program length
- 12 weeks
- program length
- sessions per week
- 4×
- sessions per week
- exercises
- 15
- exercises
- average session
- 75 min
- average session
About this program
The Rippler is a 12-week intermediate program by Cody Lefever (GZCL), published on the r/gzcl wiki and in his official app versions. It is the usual next step once GZCLP stops adding weight every session: lifters who still progress well but need a longer, planned wave of intensity instead of session-to-session jumps.
Structure Four days a week, upper/lower, each built on one main lift:
- Day 1: Bench Press (T1), Incline Bench (T2), Behind-the-Neck Press and Lateral Raise (T3)
- Day 2: Squat (T1), Stiff Leg Deadlift (T2), Pull Ups and Curls (T3)
- Day 3: Overhead Press (T1), Close Grip Bench (T2), Incline Bench and Pullover (T3)
- Day 4: Deadlift (T1), Front Squat (T2), Barbell Row and Rear Delt Fly (T3)
T3 movements are yours to swap for whatever you want to bring up. Keep T2 movements close to their T1 lift.
What the percentages mean Every %TM in this program is a percentage of that movement's own training max, and GZCL sets them differently from most programs:
- T1 lifts: TM = your current 2-rep max.
- T2 lifts: TM = your current 5-rep max.
Enter a 2RM as the training max for bench, squat, overhead press and deadlift, and a 5RM for incline bench, stiff leg deadlift, close grip bench and front squat. Don't use a 1RM, or every set will be too heavy.
How the waves work T1 intensity follows a "two up, one down" ripple: up 5%, down 2.5%, repeat, so it climbs from 85% of your 2RM in week 1 to 100% in week 10. Set and rep schemes change every week. T2 climbs in three-week waves (80, 85, 90%, then 82.5, 87.5, 92.5%, and so on) up to 100% of your 5RM. AMRAP sets are marked +; push them, but stop with 1-2 reps in reserve.
T3 work uses a weight you can lift for about 10 reps. Do as many reps as you can on each set, leaving 1-2 in the tank, and raise the weight modestly when your reps outgrow it. The number of T3 sets drops from 5 to 2 as the main lifts get heavier.
Peaking and testing Week 11 drops T2 and T3 entirely and keeps heavy T1 doubles. Week 12 is a 1RM test day for each main lift. Afterwards, set new 2RM and 5RM training maxes and run it again, or move to another GZCL program.
Program structure
Every week, session, exercise and set, exactly as Titan runs it.
1Week 1 - The Trough4 sessions
Day 1 - Bench
4 exercises
Standing Press Behind Neck (barbell)5 × 10+T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Lateral Raise (dumbbell)5 × 10+T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises
Pull Up5 × 10+T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Bicep Curl (dumbbell)5 × 10+T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises
- Incline Bench Press (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Pullover (barbell)5 × 10+T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises
Bent Over Row (barbell)5 × 10+T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Rear Delt Reverse Fly (dumbbell)5 × 10+T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
2Week 2 - The Trough4 sessions
Day 1 - Bench
4 exercises- Bench Press (barbell)3 × 3@ 90% TM3+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Standing Press Behind Neck (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Squat (barbell)3 × 3@ 90% TM3+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Pull Up5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Overhead Press (barbell)3 × 3@ 90% TM3+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Deadlift (barbell)3 × 3@ 90% TM3+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bent Over Row (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
3Week 3 - The Trough4 sessions
Day 1 - Bench
4 exercises- Incline Bench Press (barbell)4 × 4@ 90% TM4+@ 90% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Standing Press Behind Neck (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Stiff Leg Deadlift (barbell)4 × 4@ 90% TM4+@ 90% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Pull Up5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Bench Press - Close Grip (barbell)4 × 4@ 90% TM4+@ 90% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Front Squat (barbell)4 × 4@ 90% TM4+@ 90% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bent Over Row (barbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)5 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
4Week 4 - The Shoulder4 sessions
Day 1 - Bench
4 exercises- Standing Press Behind Neck (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Pull Up4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Incline Bench Press (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Bent Over Row (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
5Week 5 - The Shoulder4 sessions
Day 1 - Bench
4 exercises- Bench Press (barbell)2 × 4@ 90% TM4+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Standing Press Behind Neck (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Squat (barbell)2 × 4@ 90% TM4+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Pull Up4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Overhead Press (barbell)2 × 4@ 90% TM4+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Deadlift (barbell)2 × 4@ 90% TM4+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bent Over Row (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
6Week 6 - The Shoulder4 sessions
Day 1 - Bench
4 exercises- Incline Bench Press (barbell)3 × 4@ 92% TM4+@ 92% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Standing Press Behind Neck (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Stiff Leg Deadlift (barbell)3 × 4@ 92% TM4+@ 92% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Pull Up4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Bench Press - Close Grip (barbell)3 × 4@ 92% TM4+@ 92% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Front Squat (barbell)3 × 4@ 92% TM4+@ 92% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bent Over Row (barbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)4 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
7Week 7 - The Crest4 sessions
Day 1 - Bench
4 exercises- Standing Press Behind Neck (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Pull Up3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Incline Bench Press (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Bent Over Row (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
8Week 8 - The Crest4 sessions
Day 1 - Bench
4 exercises- Bench Press (barbell)8 × 1@ 97% TM1+@ 97% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Standing Press Behind Neck (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Squat (barbell)8 × 1@ 97% TM1+@ 97% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Pull Up3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Overhead Press (barbell)8 × 1@ 97% TM1+@ 97% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Deadlift (barbell)8 × 1@ 97% TM1+@ 97% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bent Over Row (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
9Week 9 - The Crest4 sessions
Day 1 - Bench
4 exercises- Bench Press (barbell)2 × 2@ 95% TM2+@ 95% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)2 × 4@ 95% TM4+@ 95% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Standing Press Behind Neck (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Squat (barbell)2 × 2@ 95% TM2+@ 95% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Stiff Leg Deadlift (barbell)2 × 4@ 95% TM4+@ 95% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Pull Up3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Overhead Press (barbell)2 × 2@ 95% TM2+@ 95% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bench Press - Close Grip (barbell)2 × 4@ 95% TM4+@ 95% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Deadlift (barbell)2 × 2@ 95% TM2+@ 95% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Front Squat (barbell)2 × 4@ 95% TM4+@ 95% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bent Over Row (barbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)3 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
10Week 10 - The Peak4 sessions
Day 1 - Bench
4 exercises- Bench Press (barbell)1+@ 100% TM
T1. %TM = your 2-rep max for this lift. A single at your 2RM weight as an AMRAP: add reps only while they stay fast, keeping 1-2 in reserve.
- Incline Bench Press (barbell)4 × 3@ 100% TM3+@ 100% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Standing Press Behind Neck (barbell)2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Lateral Raise (dumbbell)2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 2 - Squat
4 exercises- Squat (barbell)1+@ 100% TM
T1. %TM = your 2-rep max for this lift. A single at your 2RM weight as an AMRAP: add reps only while they stay fast, keeping 1-2 in reserve.
- Stiff Leg Deadlift (barbell)4 × 3@ 100% TM3+@ 100% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Pull Up2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Bicep Curl (dumbbell)2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 3 - Overhead Press
4 exercises- Overhead Press (barbell)1+@ 100% TM
T1. %TM = your 2-rep max for this lift. A single at your 2RM weight as an AMRAP: add reps only while they stay fast, keeping 1-2 in reserve.
- Bench Press - Close Grip (barbell)4 × 3@ 100% TM3+@ 100% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Incline Bench Press (barbell)2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Pullover (barbell)2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
Day 4 - Deadlift
4 exercises- Deadlift (barbell)1+@ 100% TM
T1. %TM = your 2-rep max for this lift. A single at your 2RM weight as an AMRAP: add reps only while they stay fast, keeping 1-2 in reserve.
- Front Squat (barbell)4 × 3@ 100% TM3+@ 100% TM
T2. %TM = your 5-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve.
- Bent Over Row (barbell)2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
- Rear Delt Reverse Fly (dumbbell)2 × 10+
T3. Use a weight you can lift for about 10 reps and do as many reps as you can each set, leaving 1-2 in reserve.
11Week 11 - The Peak4 sessions
Day 1 - Bench
1 exercise- Bench Press (barbell)3 × 2@ 90% TM2+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve. No T2 or T3 this week.
Day 2 - Squat
1 exercise- Squat (barbell)3 × 2@ 90% TM2+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve. No T2 or T3 this week.
Day 3 - Overhead Press
1 exercise- Overhead Press (barbell)3 × 2@ 90% TM2+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve. No T2 or T3 this week.
Day 4 - Deadlift
1 exercise- Deadlift (barbell)3 × 2@ 90% TM2+@ 90% TM
T1. %TM = your 2-rep max for this lift. Last set AMRAP, leave 1-2 reps in reserve. No T2 or T3 this week.
12Week 12 - The Peak4 sessions
Day 1 - Squat 1RM Test
1 exerciseDay 2 - Bench 1RM Test
1 exercise- Bench Press (barbell)1@ RPE 10
Warm up gradually and work up to a new 1-rep max. No T2 or T3 this week.
Day 3 - Deadlift 1RM Test
1 exerciseDay 4 - Overhead Press 1RM Test
1 exercise- Overhead Press (barbell)1@ RPE 10
Warm up gradually and work up to a new 1-rep max. No T2 or T3 this week.
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