GZCLP: the complete guide with a real example week (2026)
How GZCLP works: T1, T2 and T3 tiers, the 5x3+ → 6x2+ → 10x1+ stages, starting weights, a full example week in kg and lb, and what to do when you stall.
#intermediate
12 articles tagged with #intermediate
Smolov Jr: the 3-week squat program, with real numbers (2026)
How Smolov Jr works: four squat days a week at 70–85% of your max for three weeks, how much weight to add, a full example in kg and lb, and who should (and shouldn't) run it.
5x5 vs PHUL: strength or size first?
5x5 is a 3-day beginner strength program; PHUL is a 4-day intermediate split blending power and hypertrophy. An honest decision framework by goal, training age, and recovery.
5x5 vs Madcow 5x5: when to make the switch
What Madcow 5x5 is, a full example week with real numbers, how it differs from classic 5x5, and the stall signal that means it's time to switch.
Texas Method vs 5/3/1: which intermediate program?
An honest comparison of the two most common programs lifters run after 5x5 stalls. Texas Method's weekly grind versus 5/3/1's sustainable monthly waves.
Madcow vs Texas Method: which intermediate 5x5?
An honest comparison of the two classic programs lifters run after linear 5x5 stalls. Madcow's gentle weekly ramp versus the Texas Method's volume/intensity grind.
nSuns 5/3/1 vs Wendler 5/3/1: which should you run?
An honest head-to-head of the two intermediate programs: nSuns 5/3/1 LP and Jim Wendler's original 5/3/1. How volume, progression, and time differ - and how to pick by your recovery and goals.
Linear vs periodized training: when to switch
The difference between linear and periodized training. When to move on from adding weight every session and which periodization model fits you.
Best intermediate programs after 5x5
Done with linear progression? Compare Madcow, Texas Method, 5/3/1, GZCL, nSuns, and more. How to choose the right intermediate program for your goals.
When to stop 5x5 and switch programs
How to know when linear progression is done. Signs you've outgrown 5x5, what intermediate means, and which programs to transition to.
Madcow 5x5: the complete intermediate guide (2026)
The full Madcow 5x5 program: weekly ramping structure, exact starting weights, a week-by-week example with real numbers, and when to switch from beginner 5x5.
Texas Method: the complete guide with a real example week (2026)
The Texas Method explained: volume, recovery and intensity days, the bench/press alternation, starting weights, a full two-week example in kg and lb, and how to handle stalls.