GZCLP — A1 (Squat T1 / Bench T2)
GZCLP rotation day A1. T1 Squat 5×3+ (last set AMRAP), T2 Bench 3×10, T3 Lat Pulldown 2×15 + AMRAP. Tier-based linear progression — heavy primary, volume secondary, high-rep accessory. ~50 min, 3 movements.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat T1 primary. Ramp in warmups to the working load, then 5 sets of 3 with the final set taken AMRAP (stop 1 rep shy of failure). Brace hard, parallel depth, drive mid-foot. 3 warm-up sets first 5 × 3, last AMRAP · rest 3 min | 5 | 3–AMRAP | 3 min |
| 02 | Barbell Bench Press - Medium Grip T2 volume. 3 sets of 10 at one steady load — pick a weight you can hold across all 30 reps. Tight setup, full ROM, controlled tempo. 2 warm-up sets first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Wide-Grip Lat Pulldown T3 accessory. 2 straight sets then a final AMRAP. Full stretch at top, drive elbows to ribs, no body english. 3 × 15, last AMRAP · rest 1:30 | 3 | 15–AMRAP | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
T1 Squat: ramp to a 5RM-ish load, then 4×3 + 1×AMRAP. AMRAP ≥3 → +5 kg next squat T1; fail 3 → drop 5×3 → 6×2 → 10×1, then reset to a fresh 5RM. T2 Bench: 3×10 at one load you can hold for all 30 reps; +2.5 kg when complete, else repeat. T3 Lat Pulldown: 2 sets + final AMRAP; +load when AMRAP beats 25. Drive progression off AMRAP rep counts, not RPE. Sub front squat at ~85% load if needed.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the GZCLP — A1 (Squat T1 / Bench T2) template?
T1 Squat: ramp to a 5RM-ish load, then 4×3 + 1×AMRAP. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is GZCLP — A1 (Squat T1 / Bench T2), and how long does it take?
GZCLP — A1 (Squat T1 / Bench T2) runs 3 movements and about 11 working sets, roughly 61 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Squat T1 / Bench T2 version different?
GZCLP — A1 (Squat T1 / Bench T2) is the squat t1 / bench t2 cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight