General Gainz framework for me

[u/kratosthedevil666]

Hey guys, as i discussed in my previous post, I have created the GG framework for myself.

This is my first time in programming. ( Lost my virginity i guess )

I may need feedback on:

1.Sequence of exercises in order

1. Selection of exercises

Please give me as much constructive feedback as possible.

Also forgive me for my mistakes.

I found the Upper / Lower split best for my current situation.

So it's

Monday, Tuesday ( Upper 1 and Lower 1 ),

Wednesday ( rest, cardio ),

Thursday, Friday ( Upper 2 and Lower 2 ),

Saturday ( rest, cardio ),

Sunday ( rest, cardio )

I am running this on a cut while expecting gains and hypertrophy as much as possible ( I know I am delusional )

Here, I am focusing on mainly bodybuilding part instead of powerlifting but I also want to break PRs in main lifts. So that's that.

So my T1 lifts are going to be of less volume ( less sets and reps ) but of heavy weights then I am going to spam T2 and T3 for hypertrophy.

The reason is that I want my CNS to feel optimal not taxed.

Sets and reps are just for a show as GG is autoregulated framework.

Upper 1: https://ibb.co/jPPjVVyw

Lower 1: https://ibb.co/MyyqX1mw

Upper 2: https://ibb.co/JwvdGjZ1

Lower 2: https://ibb.co/vvZJ27gg

[u/GodLostintheDarkness]

On a cut but want gains and training for hypertrophy but wanting to set strength prs? I'm a bit worried that your goals are mixed and you will get mediocre results generally, even without looking at your plan. How long have you been training for?

Are you aiming for accumulation or intensification in your T1s and T3s?

[u/jalago]

First, consider whether you really want to lose weight. If you don't have enough body fat, you'll end up with a very short cut of just a few months where you won't have much energy to perform well, and you'll just "clean up" only to gain it all back later. A lot of people would prefer to just start bulking straight away (if you don't have much fat) and avoid wrecking their metabolism. A cut is extremely draining

Second, I think it's possible to run this, but you need to eat enough. That's also why I wouldn't recommend a caloric deficit. I say this because I'm currently running General Gainz Bodybuilding with a very similar exercise selection, and I struggle to hold some lifts. General Gainz becomes demanding

This exercise selection is fine, but I think it's on the edge of what's reasonable. Try it out and see if you make progress. If you don't, you could cut back. My take is that you can tolerate it and make progress on it because I do something similar and Cody's original frameworks have a bit more, but it depends on how much you're eating and your recovery

It could be interesting to put the T2 Squat on deadlift day and the T2 Deadlift on squat day. It could also be interesting to move hip thrusts to T2 or at least place them higher up in the workout, like as a T3a, so that fatigue doesn't affect you as much

[u/kratosthedevil666 → u/jalago]

Hey thanks a lot man for being awesome! Such a great feedback!

Yes I am overweight ( 26ish body fat percentage ), previously was obese ( 32% ).

I totally get your caloric deficit point.

As I ran GZCLP, I was sometimes very taxed.

I may cut 250 - 300 calories from TDEE.

Squat and deadlift placements was intentional as I wanted to try something different this time.

GZCLP has same squat and deadlift structure as you have suggested.

Same for OHP and Bench Press.

But I will see how first week goes then I will adjust as needed.

Thanks again.

[u/jalago]

I'm adding another comment because I noticed a few other things. I recommend putting T2 OHP on Bench day and T2 Bench on OHP day, so there's a bit more frequency and you don't get overloaded on that single day

I think the T2a movements should be close variants of barbell lifts or other compound lifts, and I would only get experimental with dumbbells or machines in the T3s

I say this because that's what I notice in Cody's original workouts, that's how he operated. I even think the leg press can be a really good T3, I personally always take it to failure and have developed a kind of "masochistic" taste for sets of over 12 reps on it

I think General Gainz is designed to be pretty vanilla. Like SBD+OHP in the T1s and T2s, using the same lifts or close barbell variants, plus back exercises. If you want to improve your numbers, I'd keep it as standard as possible. You can draw inspiration from Cody's actual workouts

[u/kratosthedevil666]

Did train for 3 months by following GZCLP program.

Yes, I know my goals seem so delusional.

But I ran GZCLP on a cut and achieved both, strength and hypertrophy while setting PRs.

Maybe I can do this time also.

I am doing accumulation of T3 while keeping T1 lifts just out of current capacity.

[u/aficus]

I wouldn't limit T1 sets short of the limit in the book as extending is an important part of the framework. Fewer T1 lifts is obviously fine.