ProgramsCody Lefever · GZCL

GZCL Max Rep Sets (MRS)

GZCL's AMRAP framework: do several sets at the same weight per lift, each close to failure, and judge by total reps hit; add weight linearly once the target is met. 6 weeks, 6 sessions a week.

Weeks: 6
Days / week: 6
Exercises / day: 2–3

Intermediate
Strength

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Week structure

Week 1

Day 1

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Bench Press1 × 1+ · 80% e1RMMRS (max rep sets): 3 sets at the same weight, each close to failure (leave 1-2 reps), hitting 15 total reps across the three sets counts as success. Start at about 80% of training max2 × 1+
Barbell Legs Up Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Cable Seated Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 2

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell High Bar Squat1 × 1+ · 80% e1RMMRS (max rep sets): 3 sets at the same weight, each close to failure (leave 1-2 reps), hitting 15 total reps across the three sets counts as success. Start at about 80% of training max2 × 1+
Barbell Deficit Deadlift3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Barbell Bent Over Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 3

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Sling Shot Bench Press1 × 1+ · 80% e1RMMRS (max rep sets): 3 sets at the same weight, each close to failure (leave 1-2 reps), hitting 15 total reps across the three sets counts as success. Start at about 80% of training max2 × 1+
Dumbbell Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Dumbbell One-Arm Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 4

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Conventional Deadlift1 × 1+ · 80% e1RMMRS (max rep sets): 3 sets at the same weight, each close to failure (leave 1-2 reps), hitting 15 total reps across the three sets counts as success. Start at about 80% of training max2 × 1+
Barbell Front Squat3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 5

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Push Press1 × 1+ · 80% e1RMMRS (max rep sets): 3 sets at the same weight, each close to failure (leave 1-2 reps), hitting 15 total reps across the three sets counts as success. Start at about 80% of training max2 × 1+
Barbell Incline Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 6

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Front Squat1 × 1+ · 80% e1RMMRS (max rep sets): 3 sets at the same weight, each close to failure (leave 1-2 reps), hitting 15 total reps across the three sets counts as success. Start at about 80% of training max2 × 1+
Barbell Conventional Deadlift3 × 1+Source sheet Sumo Bands: reverse-stance banded deadlift. T2 MRS: hit 30 total reps across 3 sets. Pick your own starting weight (the heaviest you can hit the target with), +2.5kg each week

Week 2

Day 1

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Legs Up Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Cable Seated Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 2

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell High Bar Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Deficit Deadlift3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Barbell Bent Over Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 3

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Sling Shot Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Dumbbell Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Dumbbell One-Arm Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 4

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Conventional Deadlift3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Front Squat3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 5

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Push Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Incline Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 6

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Front Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Conventional Deadlift3 × 1+Source sheet Sumo Bands: reverse-stance banded deadlift. T2 MRS: hit 30 total reps across 3 sets. Pick your own starting weight (the heaviest you can hit the target with), +2.5kg each week

Week 3

Day 1

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Legs Up Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Cable Seated Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 2

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell High Bar Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Deficit Deadlift3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Barbell Bent Over Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 3

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Sling Shot Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Dumbbell Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Dumbbell One-Arm Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 4

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Conventional Deadlift3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Front Squat3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 5

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Push Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Incline Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 6

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Front Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Conventional Deadlift3 × 1+Source sheet Sumo Bands: reverse-stance banded deadlift. T2 MRS: hit 30 total reps across 3 sets. Pick your own starting weight (the heaviest you can hit the target with), +2.5kg each week

Week 4

Day 1

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Legs Up Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Cable Seated Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 2

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell High Bar Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Deficit Deadlift3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Barbell Bent Over Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 3

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Sling Shot Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Dumbbell Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Dumbbell One-Arm Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 4

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Conventional Deadlift3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Front Squat3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 5

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Push Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Incline Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 6

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Front Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Conventional Deadlift3 × 1+Source sheet Sumo Bands: reverse-stance banded deadlift. T2 MRS: hit 30 total reps across 3 sets. Pick your own starting weight (the heaviest you can hit the target with), +2.5kg each week

Week 5

Day 1

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Legs Up Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Cable Seated Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 2

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell High Bar Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Deficit Deadlift3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Barbell Bent Over Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 3

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Sling Shot Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Dumbbell Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Dumbbell One-Arm Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 4

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Conventional Deadlift3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Front Squat3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 5

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Push Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Incline Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 6

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Front Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Conventional Deadlift3 × 1+Source sheet Sumo Bands: reverse-stance banded deadlift. T2 MRS: hit 30 total reps across 3 sets. Pick your own starting weight (the heaviest you can hit the target with), +2.5kg each week

Week 6

Day 1

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Legs Up Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Cable Seated Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 2

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell High Bar Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Deficit Deadlift3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Barbell Bent Over Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 3

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Sling Shot Bench Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Dumbbell Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.
Dumbbell One-Arm Row3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 4

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Conventional Deadlift3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Front Squat3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 5

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Push Press3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Incline Bench Press3 × 1+T2 MRS: reach 30 total reps across 3 sets. Choose your starting weight (the heaviest weight that lets you hit the target), +2.5kg each week.

Day 6

T3: 2-3 isolation exercises of your choice, 4 sets each of MRS for 50 total reps (the source sheet leaves this slot open); rest T1 3-5 minutes/T2 2-3 minutes/T3 60-90 seconds

Barbell Front Squat3 × 1+MRS (max rep set): 3 sets at the same weight, each close to failure (leave 1-2 reps), and reach 15 total reps across the three sets to meet the target. +2.5kg over last week.
Barbell Conventional Deadlift3 × 1+Source sheet Sumo Bands: reverse-stance banded deadlift. T2 MRS: hit 30 total reps across 3 sets. Pick your own starting weight (the heaviest you can hit the target with), +2.5kg each week

Program guide

Overview

MRS (Max Rep Sets) is a GZCL-family template built on AMRAP clusters instead of fixed rep schemes: load one weight, grind out a set number of near-failure sets, and a combined rep target across those sets — not any single set's number — defines success. Tier 1 (T1) targets 15 reps over 3 sets, Tier 2 (T2) targets 30 reps over 3 sets, Tier 3 (T3) targets 50 reps over 4 sets. Clear the target and the weight goes up next week — a blunt, self-regulating linear progression that lets performance set the pace instead of a fixed percentage chart.

Who It's For

Intermediate lifters who have already run a fixed-rep GZCL template (GZCLP, Jacked & Tan, etc.) and want a version that adjusts to daily readiness through near-failure effort instead of prescribed sets and reps.
Anyone comfortable training 6 days a week — trim to 4-5 sessions by folding T2 work into fewer days.

Program Structure

Six sessions repeat every week for 6 weeks:

Day	T1 (3 sets, 15 reps combined)	T2 (3 sets, 30 reps combined, each lift)
1	Bench Press	Feet-Up Bench Press + Seated Row
2	Squat	Deficit Deadlift + Barbell Row
3	Banded Bench Press	Dumbbell Bench Press + Dumbbell Row
4	Deadlift	Front Squat
5	Push Press	Incline Bench Press
6	Front Squat	Banded Deadlift (reverse/sumo stance)

Every session also adds 2-3 self-chosen isolation exercises as T3 — 4 sets combined to 50 reps each, picked to cover whatever the T1/T2 lifts leave underworked.

Intensity & Progression

T1 opens around 80% of training max; hit the 15-rep combined target and add 2.5 kg next week.
T2 starting loads are self-selected — pick the heaviest weight that still clears the 30-rep combined target, then add 2.5 kg per week once you clear it.
T3 only goes up once its 50-rep combined target is met.
Miss a combined target: repeat the same weight next week. Miss it two weeks running: drop the load 5% and restart the climb from there.
After the 6-week block, keep cycling at the weights you have built up to (loads already climbed week over week), or retest a fresh training max and restart from 80%.

How to Run It

Push every set close to failure but stop 1-2 reps short — this is a grinding, near-max-effort template, not a true-failure one.
Rest 3-5 minutes between T1 sets, 2-3 minutes between T2 sets, 60-90 seconds between T3 sets.
For a gentler on-ramp, GZCL's own beta-version numbers are worth knowing: T1 opening at 75%, Banded Bench Press at 95%, a paused-deadlift variation at 70%, T2 opening at 55%. Treat these as a cautious reference, not a requirement.

FAQ

Do I have to train 6 days a week? No — 6 days is the default split, but you can merge T2 accessory work into 4-5 sessions if your schedule doesn't allow six.

What if I can't hit the combined rep target at all? Log what you got and repeat the same weight next week rather than adding load; only drop the weight after two consecutive misses.

How do I pick T3 exercises? They're open slots — choose 2-3 isolation movements per session that target whatever T1/T2 work under-trains, and progress the same way: add weight once you clear the 50-rep combined target.

Can I run the block back-to-back after week 6? Yes — loads have already climbed across the 6 weeks, so you can keep the cycle rolling at current weights or retest your training max and restart from the 80%/self-selected starting points.

Program by Cody Lefever. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

Make every set count.

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