GZCLP — B1 (Bench T1 / Squat T2)
GZCLP rotation day B1. T1 Bench 5×3+ (last set AMRAP), T2 Squat 3×10, T3 Lat Pulldown 2×15 + AMRAP. Heavy bench, squat volume, vertical-pull accessory — the mirror of A1. ~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 Bench Press - Medium Grip T1 primary. Ramp to the working load, then 5 sets of 3 with the final set AMRAP (stop 1 shy of failure). Tight arch, pause on chest, full lockout. Use a spotter or safeties on the AMRAP. 3 warm-up sets first 5 × 3, last AMRAP · rest 3 min | 5 | 3–AMRAP | 3 min |
| 02 | Barbell Squat T2 volume. 3 sets of 10 at one steady load, lighter than the A1 T1 squat. Consistent depth and tempo across all 30 reps; this is a leg-volume builder, not a max effort. 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 overhead stretch, drive elbows down to ribs, control the eccentric. 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 Bench: ramp to a hard triple, then 4×3 + 1×AMRAP. AMRAP ≥3 → +2.5 kg (micro +1.25 kg ideal); miss 3 → drop 5×3 → 6×2 → 10×1, then reset to a fresh 5RM. Pause briefly on the chest. T2 Squat: 3×10 at one load, ~65-70% of the A1 T1 squat; +5 kg when all 30 complete, else repeat. T3 Lat Pulldown: 2 sets + final AMRAP; +load when AMRAP beats 25. Keep the T2 squat submaximal — 30 reps under fatigue, not a grind.
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 — B1 (Bench T1 / Squat T2) template?
T1 Bench: ramp to a hard triple, 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 — B1 (Bench T1 / Squat T2), and how long does it take?
GZCLP — B1 (Bench T1 / Squat T2) runs 3 movements and about 11 working sets, roughly 59 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 Bench T1 / Squat T2 version different?
GZCLP — B1 (Bench T1 / Squat T2) is the bench t1 / squat 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight