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

GGLP

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

GZCL protocol to push your main lifts, Reddit PPL for Hypertrophy.

GZCL meets Reddit PPL

Overhead • Press

Incline • Bench Press

Tricep Extension

Lateral • Raise

Incline • Triceps Extension

Seated Rear Lateral Raise

Day 1

Neutral Grip Pull Up

Overhand Grip • Incline • Humble Row

Face Pull

Hammer Curl

Biceps Curl

Day 2

Narrow • Platz Squat

Romanian Deadlift

Single Leg Calf Raise

Day 3

Close Grip • Bench Press

Tate Press

Trap Row

Day 4

Snatch Grip Deadlift

Bent Over • Row

Day 5

Jefferson Deadlift

Front • Squat

Bulgarian Split Squat

8” Barbell Step Up

Day 6

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)

Press

Deadlift

Bent-over Row (Dumbbell)

Lose that fat!

Standing • Alternating Press

Straight Leg • Deadlift

Assisted • Pull-up

Standing • Extension

Decline • Bench Press

Swing

Rear • Lateral Raise

"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.

The Rippler

GZCL Templates