Alex Bromley’s Bullmastiff. Accessories can be changed based on preference. All second supplemental lifts are based on RPE but have been translated to percentages of 1RM/TM.

Bullmastiff

Jacked and Tan 2.0 is a comprehensive plan designed to help intermediate and advanced lifters build muscle size and strength. The program is split into two phases, with each phase lasting six weeks. The first phase emphasizes high-volume training to stimulate muscle growth, while the second phase focuses on building maximal strength through lower-volume, higher-intensity training. This program is for serious lifters who are willing to commit to the demands of the program.

GZCL Jacked and Tan 2.0

GZCL Rippler

This is a great program for beginners. Each workout focuses on one of the big 4 lifts: Squat, Bench Press, Deadlift, Overhead Press. Every week you add weight to the main lifts. There is also a progression protocol for when you fail a lift that you can see by tapping the link. Honestly, it's overly complicated for no reason. This is a beginner program, run it until you are no longer progressing then pick another program.

GZCLP

Squat

Bench Press

Pulldown (Cable)

Day 1

Press

Deadlift

Bent-over Row (Dumbbell)

Day 2

Day 3

Day 4

"GZCL: The Rippler" is a 12-week intermediate powerlifting program. It's structured in four-week blocks, each with increasing intensity. The program focuses on three tiers of exercises: T1 for main compound lifts like squats, T2 for secondary compounds, and T3 for isolation movements. Each tier has different volume and intensity goals, tailored to enhance strength and muscle growth. The program is adaptable, allowing for personalization based on individual needs and goals. It's ideal for lifters transitioning from beginner to intermediate levels.

GZCL Templates

Bullmastiff

GZCL Jacked and Tan 2.0

GZCL Rippler

GZCLP

The Rippler