GZCL 5-day VDIP

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GZCL 5-day VDIP - JEFIT

GZCL 5-day VDIP

AUTOPLAYAUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The GZCL 5-day VDIP routine by lindemann.e is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

VRecommended Minimums: T1: 1 movement per day, 10-15 total reps, 3MRS, 80% starting intensity T2: 1 movement per day, 20-30 total reps, 3MRS, 60% starting intensity T3: 2 movements per day, 30-40 total reps per movement, 4MRS, <60% starting intensity (or 10-15RM initial rep performance) General Rest Guide: T1: 3-5 minutes, nearer 5 minutes when total reps are closer to 10 or 11. T2: 2-3 minutes, nearer 3 minutes when total reps are closer to 25-27. T3: 30-90 seconds, nearer 90 seconds for compound T3’s and on that final MRS for a last hard push to finish the workout strong. Below are the Tiered Volume Goals: T1: 15 or more total reps in 3MRS add 10 lb. to next week 10-14 total reps in 3MRS add 5 lb. to next week T2: More than 30 total reps in 3MRS add 10 lb. to next week 25-30 total reps in 3MRS add 5 lb. to next week 20-24 total reps in 3MRS stay the same weight https://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html?m=1

Routine detail

Any

#5 Chin-ups

Est. 60 min

5 exercises