Written by Kyle Ustach | BScEcon
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
One of the biggest things that prevent novice lifters from progressing is having a poor workout routine. Here at Set for Set, we believe it's beneficial to incorporate a trusted workout routine, whether you are a beginner or an experienced lifter.
One of the best routines to take the fitness world by storm is called the GZCLP workout program.
This innovative routine is a beginner-level linear progression program (3 or 4 day routines), meaning you consistently increase the weight of the lift every week. The concept of the program revolves around main compound exercises focusing on training volume, intensity, and frequency.
While this routine best suits beginners, anyone looking to increase strength can benefit from this program, especially powerlifters.
In this article, we will explain everything you need to know about the GZCLP workout program, including real-life testimonials and results.
Table of Contents
- What Is GZCLP?
- GZCL vs GZCLP
- Understanding the Basics of GZCLP
- GZCLP 3-Day Workout Routine
- GZCLP 4-Day Workout Routine
- How to Start GZCLP & More Program Details
- How Long Should You Run This Program
- GZCLP Real Testimonials from Reddit r/Powerlifting
- GZCLP Program Tips
- FAQs
What Is GZCLP?
The workout program GZCLP is a weekly progression strength-training program, specifically designed for beginners, that is named after its creator, Cody Lefever.
The GZCLP program stands for "Cody Lefever’s Generalized Linear Progression."
Cody Lefever is a marine veteran with world championship-caliber competitive powerlifting and coaching experience. He is dedicated to helping people become stronger, as he has created several popular programs and owns Alma’s gym, North America’s highest elevation gym in Colorado at 10,361 feet.
Some of the other popular programs developed by Cody include: General Gainz BodyBuilding, The Rippler, Ultra High Frequency, Jacked & Tan 2.0, and most notably GZCL & GZCLP.
The GZCL Method is a strength training approach known for its flexibility and adaptability to different training needs and levels. Its key principles focus on intensity, base volume, and training frequency.
However, the GZCL program is for more advanced lifters and can be overwhelming for some people, particularly beginners. This led to the creation of the GZCLP program, a more basic version for beginners based on the principles of GZCL methodology.
GZCLP, a linear progression adaptation of the GZCL method, is tailored for beginners and those advancing in strength training.
GZCL vs GZCLP, What's the Difference:
- GZCLP follows a straightforward linear progression where you consistently increase the weight each session. It's designed for beginners.
- GZCL offers flexible periodization, typically structured in three-week cycles. The weight used in this method is calculated as a percentage of your training maximum, allowing for a personalized approach to strength training. It's designed for intermediate to advanced trainees.
When you reach the point where linear progression yields diminishing returns, and frequent resets become necessary, it's an indication to transition to a program with more sophisticated periodization (i.e. GZCL). This advanced approach helps in effectively managing fatigue and optimizing volume accumulation over specific time frames, known as cycles or blocks.
So, if you are a beginner who can still make steady gains by simply adding weight each session, the linear progression model of GZCLP will best suit you needs, and you should follow the program as outlined below.
Understanding the Basics of GZCLP
GZCLP takes the core principles of the GZCL method and adapts them into a more straightforward, linear progression format suitable for beginners or those early in their strength training journey.
The GZCLP workout plan divides the workout into three tiers.
T1 is the primary compound lifts, T2 is secondary lifts, and T3 is assistance isolation work of accessory exercises for lagging body parts.
These three tiers are performed as a linear progression program, meaning you add weight or base volume every week. The weight lifted for each exercise is based on the goal weight, or training max, which is an amount you can lift for a two-rep maximum.
T1 - Main Compound Exercises
- These primary lifts are performed at 85-100% of TM
- 3 sets x 5 reps
- Bench press, squats, deadlifts, overhead press
T2 - Secondary Compound Lift
- The secondary lifts are performed at 65-85% of TM
- 3 sets x 10 reps
- Squat variations, deadlift variations, bench press variations
T3 - Assistance Work/Isolation Movements
- These exercises are performed at less than 65% of TM
- 3 sets x 15+ reps
- Bicep curls, tricep pulldowns, lateral raises, dumbbell lifts
|
Tier |
Intensity of 2RM |
Volume |
Set Rest Time |
|
T1 |
85-100% |
3x5 - 15 total reps |
3-5 min |
|
T2 |
65-85% |
3x10 - 30 total reps |
2-3 min |
|
T3 |
65% or less |
3x15+ - 45+ total reps |
60-90 sec |
Other Key Points of GZCLP:
- Autoregulation: Another significant component of the GZCL method is autoregulation, which allows for flexibility in training intensity depending on how you feel that day.
- AMRAP: Lastly, the GZCL method uses a concept called amrap (as many reps as possible). Amrap is usually applied at the end of the workout, where you perform as many reps as possible, typically to failure.
- Volume-to-Intensity: The volume-to-intensity for each tier should follow a 1:2:3 ratio. So for each rep you perform in a T1 exercise, you should perform two reps in T2 and three in T3. The linear progression goal is to add 5 lbs every week for upper body exercises in T1 and T2 and 10 lbs for lower body exercises. We will break this down further for more clarity in the sections below.
A key concept throughout Lefever's popular programs is customizability and catering to the individual.
Based on this concept, there is a 3-day split program and a 4-day split program option with the GZCLP program. In the next section, we will provide a sample workout routine for each option and cover important training concepts below.
GZCLP 3-Day Workout Routine
The 3-day GZCLP workout routine is a great way for beginners to challenge themselves without overdoing it. Several beginner lifters have succeeded by completing a 12-week cycle of the 3-day GZCLP program and then graduating to the 4-day program after rest.
Recommended Days To Workout:
- Day 1: Monday
- Day 2: Wednesday
- Day 3: Friday
| Day | Tier | Exercise | Sets x Reps |
|---|---|---|---|
| Day 1: Squat Focus | T1 | Squat | 3 sets x 5 reps + AMRAP on last set |
| T2 | Bench Press | 3 sets x 10 reps | |
| T3 | Leg Press | 3 sets x 15 reps | |
| Day 2: Bench Press Focus | T1 | Bench Press | 3 sets x 5 reps + AMRAP on last set |
| T2 | Front Squat | 3 sets x 10 reps | |
| T3 | Tricep Pushdown | 3 sets x 15 reps | |
| Day 3: Deadlift Focus | T1 | Deadlift | 3 sets x 5 reps + AMRAP on last set |
| T2 | Overhead Press | 3 sets x 10 reps | |
| T3 | Hamstring Curls | 3 sets x 15 reps |
GZCLP 4-Day Workout Routine
If you are a complete rookie to the gym and weight training, Lefever recommends starting with the 3-day GZCLP program. If you have some experience with weight lifting or a strong starting base, the 4-day split of the GZCLP routine is probably a better option.
Recommended Days To Workout:
- Day 1: Monday
- Day 2: Wednesday
- Day 3: Friday
- Day 4: Saturday
| Day | Tier | Exercise | Sets x Reps |
|---|---|---|---|
| Day 1: Squat Focus | T1 | Squat | 3 sets x 5 reps + AMRAP on last set |
| T2 | Close-Grip Bench Press (or variation) | 3 sets x 10 reps | |
| T2 | Barbell Row (or variation) | 3 sets x 10 reps | |
| T3 | Leg Press | 3 sets x 15 reps | |
| Day 2: Bench Press Focus | T1 | Bench Press | 3 sets x 5 reps + AMRAP on last set |
| T2 | Front Squat (or variation) | 3 sets x 10 reps | |
| T2 | Lat Pulldown (or variation) | 3 sets x 10 reps | |
| T3 | Tricep Pushdown | 3 sets x 15 reps | |
| Day 3: Deadlift Focus | T1 | Deadlift | 5 sets x 3 reps + AMRAP on last set |
| T2 | Overhead Press (or variation) | 3 sets x 10 reps | |
| T2 | Lat Pulldowns (or variation) | 3 sets x 10 reps | |
| T3 | Hamstring Curls | 3 sets x 15 reps | |
| Day 4: Overhead Press Focus | T1 | Overhead Press | 3 sets x 5 reps + AMRAP on last set |
| T2 | Deadlift (or variation) | 3 sets x 10 reps | |
| T2 | Dumbbell Rows (or variation) | 3 sets x 10 reps per arm | |
| T3 | Dumbbell Hammer Curls | 3 sets x 15 reps |
How to Start GZCLP & Program Details
Although the GZCLP program may seem straightforward at first glance, there are important nuances to understand for those embarking on this strength training journey.
To assist you in effectively starting and progressing through the GZCLP program, the information below provides key insights into its foundational elements. It will help you familiarize yourself with the program's structured tiers, progression system, and overall methodology.
1. Establish Goal Weight:
Start by establishing your training max (TM), the maximum weight you can lift for 2-3 reps. The 2-3 rep max test is primarily for determining the starting weights of your primary compound lifts (Tier 1). For Tier 2 and Tier 3, the focus is more on finding a weight that is challenging but manageable for the prescribed rep ranges, ensuring good form and effective training.
Weight Percentages:
- For Tier 1 (T1) lifts, use 85-100% of your TM; for Tier 2 (T2) lifts, use 65-85% of TM; and for Tier 3 (T3) lifts, use less than 65% of your TM.
- The ratio of reps across tiers should generally follow a 1:2:3 pattern (e.g., 15 reps in T1, 30 in T2, 45 in T3).
2. Understand the Pyramid Structure:
- Base (T3): Represents high-rep, isolation, and accessory exercises. This level builds muscular endurance and supports the development of muscles involved in the main lifts. It's foundational in the sense that it prepares your body for the heavier loads in T1 and T2.
- Middle (T2): Consists of compound movements at moderate intensity and rep ranges. These exercises are often variations of T1 lifts or other compound movements that complement T1 exercises. They bridge the gap between building muscle endurance (T3) and maximizing strength (T1).
- Top (T1): Focuses on primary compound lifts (like squat, bench press, deadlift) with heavier weights and lower reps. This tier is about developing maximal strength.
3. Linear Progression Objective:
- The linear progression in GZCLP is about making consistent improvements, particularly in T1 exercises, by incrementally increasing weights in a manageable and sustainable manner.
- The progression in T1 involves adding weight session by session until you can't meet the rep scheme, and then adjusting the set and rep structure (as per the GZCLP protocol).
- The idea of "building from the bottom up" in GZCLP is about developing a balanced and strong foundation with T3, increasing muscle and strength with T2, and then focusing on maximal strength in T1.
4. Breakdown of Each Tier:
The GZCLP program is often compared to the Starting Strength program and Strong Lifts because they are linear progression programs that focus on compound lifts. The tiered structure of the workouts is what separates GZCL and GZCLP from other linear progression programs. Below, we will break down each tier, including the types of exercises for each.
T1 - Tier 1 Exercises: The Foundation of Your Workout
- Exercises: Primary compound movements (e.g., squat, deadlift, bench press, overhead press).
- Starting Weight: 85-100% of your training max, allowing for 3 sets of 5 reps (3x5) with good form.
- Total Reps: Ideally 15 reps per session, maximum 3 reps per set.
- Rest Period: 3-5 minutes between sets for optimal recovery.
- Order in Workout: Performed first to ensure maximum strength.
- Objective: Focus on handling heavy weights and building confidence.
- Progression: Increase weights by 5 pounds for upper body and 10 pounds for lower body lifts after each successful session.
- Rep Quality: Essential for injury prevention, especially crucial due to the heavy loads.
T2 - Tier 2 Exercises: Building Muscle and Volume
- Exercises: Secondary or complementary exercises to T1 (e.g., front squats, close-grip bench presses).
- Function: Strengthen muscles involved in T1 lifts; performed at moderate intensity.
- Rep Scheme: Typically 3 sets of 10 reps.
- Starting Weight: Choose a weight that can be comfortably completed for the prescribed reps.
- Rest Period: 2-3 minutes between sets.
- Progression: Increase weight by 5 lbs for upper body and 10 lbs for lower body weekly.
- Failure Protocol: Must complete all sets and reps; adjust starting weight if necessary.
T3 - Tier 3 Exercises: Enhancing Muscular Endurance and Balance
- Exercises: Isolation exercises focusing on high reps (e.g., dumbbell bicep curls, lateral raises).
- Purpose: Develop areas lacking in size and strength; prevent injury.
- Rep Scheme: 3 sets of 15 reps or more.
- Intensity: Lower than T1 and T2, focusing on completing reps.
- Rest Period: 60-90 seconds between sets for hypertrophy.
- Progression: Increase weight when able to complete 25+ reps in AMRAP.
- Starting Point for Beginners: When you're new to the GZCLP program or to strength training in general, it's advised to start with just one Tier 3 exercise per workout session. This is to prevent overloading your body and to allow you to focus on mastering the form and technique of each exercise.
5. Exercise Selection & Variables:
In the GZCLP program, both Tier 2 and Tier 3 exercises offer some flexibility in terms of selection and can be adjusted based on individual needs and goals.
Beginners are advised to start with fundamental exercises in Tier 2, which are typically variations of Tier 1 movements, and a single exercise in Tier 3, focusing on isolation work.
As one progresses and adapts to the training routine, there's room to gradually increase the number of exercises, particularly in Tier 3, to target specific muscle groups or address weaknesses.
This adaptability in exercise choice allows for a tailored approach, ensuring balanced development and preventing overtraining. It's important to choose exercises that complement the main lifts in Tier 1, and adjustments can be made based on personal progress, feedback, and recovery needs.
6. Failure Protocols:
- T1 Exercise Failure Protocol (For major lifts like squats, bench press, etc.):
- If you can't complete 3 sets of 5 reps:
- Next session: Do the same weight for 6 sets of 2 reps.
- If you fail again, next time do 10 sets of 1 rep.
- If you still can't complete the workout, rest for a few days, then start over with a lighter weight.
- T2 Exercise Failure Protocol (For secondary compound movements):
- If you can't complete 3 sets of 10 reps:
- Next session: Try the same weight for 3 sets of 8 reps.
- If you fail, next time do 3 sets of 6 reps.
- If you still can't hit the target reps, restart with a slightly lighter weight at 3 sets of 10 reps.
- T3 Exercise Failure Protocol (For isolation and accessory exercises):
- If you can't complete 3 sets of 15 reps:
- Reduce the weight by 10-15% and try again next session.
- Focus on completing the reps rather than lifting heavier weights.
7. Deload Week:
the GZCLP program, deloading is an essential component, designed to help manage fatigue, prevent overtraining, and facilitate recovery. Deloading typically involves reducing the intensity and volume of your workouts for a short period, allowing your body to recover while maintaining the habit of training. Here's how deloading generally works in the GZCLP program:
-
When to Deload: Deloading is usually recommended after a cycle of training when you start to feel overly fatigued, or your performance begins to plateau or regress. It's also advisable to deload if you fail to complete the prescribed reps and sets in your main lifts (Tier 1) despite following the failure protocols.
-
How to Deload: During a deload week in GZCLP, you typically reduce the weights you're lifting. A common approach is to decrease the load by about 10% across all exercises. This reduction helps alleviate stress on your muscles and central nervous system.
-
Volume and Intensity Adjustment: In addition to reducing the weight, you might also decrease the overall volume (fewer sets or reps) or intensity (less challenging exercises) during a deload week. The goal is to still engage in training but at a level that allows for more recovery.
-
Frequency of Training: The frequency of your workouts will remain the same during the deload phase. The idea is to maintain the routine of going to the gym but to reduce the stressors of training.
-
Focus on Recovery: Deload weeks are an excellent time to focus on other aspects of recovery, such as sleep, nutrition, and mobility work. This holistic approach to recovery can help enhance your overall training program.
-
Post-Deload: After completing a deload week, you generally resume training with the weights you were using before deloading or slightly lower, depending on how you feel. This helps you to ease back into the regular training intensity.
Remember, deloading is a proactive strategy to manage training stress, not a sign of regression. It's a crucial part of long-term training success, especially in programs like GZCLP that involve consistent progression and intensity.
How Long Should You Run The GZCLP Program?
The duration for running the GZCLP program varies depending on individual goals, progress, and how one adapts to the increasing training demands. Typically, it can be structured as follows:
- Initial Phase: Beginners or those new to structured lifting can expect to run the GZCLP program for at least 3 to 6 months. This period allows for consistent linear progression, especially in Tier 1 exercises.
- Assessing Progress: After this initial phase, it’s important to assess your progress. If you're still making consistent gains and recovering well between workouts, you can continue with the program.
- Transition Point: A common transition point comes when you're no longer able to sustain linear progression, i.e., when you’re frequently unable to meet the rep and set requirements despite following the fail protocol.
- Moving to an Intermediate Program: Once linear progression becomes unsustainable, typically after 6 to 12 months, many lifters transition to an intermediate program that offers a different progression scheme, like periodization.
- Individual Variability: The exact duration will vary for each individual based on factors like training background, recovery capacity, diet, and lifestyle.
In summary, GZCLP can be effectively run for several months as a beginner program, with the duration depending on your individual progress and adaptation to the training stimulus. Regular assessment of your progress and recovery is key to determining how long you should continue with the program before transitioning to a more advanced training regimen.
GZCLP Real Testimonials from Reddit
Like the other popular programs created by Cody Lefever, there are tons of amazing success stories across Reddit and forums of novice lifters making remarkable progress with GZCL programs, including GZCLP.
1. Program Review from r/powerlifting:
A post in the sub-Reddit r/powerlifting titled Program Review - GZCLP, is filled with positive experiences of increases in strength and muscle mass. The original poster, u/whitewalls86 shared his gains from a 4-day GZCLP workout plan.
"I took my 3RM from:
- Squat – 265lbs (120kg) -> 295lbs (134kg)
- Bench – 175lbs (78kg) -> 192.5lbs (87kg)
- Deads – 320lbs (140kg) -> 365lbs (165kg)
So, in 18 weeks, I added ~100lbs to my 3RM, which I'm very happy with, while I've put on between 5-8 pounds of bodyweight." In roughly 4.5 months, he was able to increase his squat by 30 lbs, bench press nearly 20 lbs, and 45 lbs on deadlifts. The poster shared that he had other experience with similar beginner lifter programs and chose the GZCLP program because it "was a little more exciting than Strong Lifts."
While this poster made great progress, they did have a brief history of weightlifting programs, so we wanted to compare this to a true newbie.
2. A True Beginner's 12 Week GZCLP Review:
In the sub-Reddit r/gzcl, user Lunrun posted their progress in the thread "Beginner's 12 Week GZCLP Review" Aside from the occasional bench press in college, the original poster had no weightlifting experience. "First, gains up front: Tier 1/Tier 2 progressed by an avg 60% from start, while T3/accessory lifts progressed avg 182%. My shoulders and back literally exploded, I don't know who I am anymore. Who is this lumpy-shouldered monster? Cody and the crew have rebuilt this lad."
A beginner lifter with almost no lifting experience could transform his body and get significantly stronger in only 12 weeks. These are just two examples of countless similar stories across the internet.
There are countless positive reviews online detailing remarkable gains in size and strength using the GZCLP program. We highly recommend that any novice weightlifter try this program to maximize your beginner gains.
Learn more about GZCL & GZCLP Programming on Reddit.
GZCLP Tips for Success
- It's important to start with a weight that allows you to complete the reps with proper form. Inflating your starting weight or training max is unnecessary, as this will be counterproductive. As you progress, you will gradually increase the weight incrementally until you can easily rep your starting weight.
- As you should for any exercise routine or athletic event, you should warm up before each workout. Light cardio and dynamic stretching are great warm-ups that help prevent injury and increase your strength, especially for T1 exercises.
- Don't be afraid to follow the principle of autoregulation, which allows you to adjust the intensity and volume based on how you feel that day. Some days we simply have more energy and can lift heavier that day - and the same is true for lack of energy. Listen to your body and don't overdo it if you are struggling; that can cause injuries and hurt your gains.
- It is important to follow the rest time periods between sets as carefully as you do for volume. The rest periods are essential to prevent recovery debt, which is where your body is overworked to the point they don't have proper time to heal.
- The GZCLP program is demanding, so the body needs a balanced diet in order to maximize growth and recovery. Ideally, you should consume roughly 15-20 calories per lb of body weight daily, broken down into 1-1.5 grams of protein, 2-4 grams of carbohydrates, and 0.5-1 gram of fat.
GZCLP FAQs
In this section, we will answer some of the most commonly asked questions related to the GZCLP workout program.
How long do you run the GZCLP workout?
Based on the recommendations of founder Cody Lefever, the GZCLP and GZCL programs should be run for at least 12 weeks. The ideal scenario is to start a new cycle after you can perform your max weight (or TM) for reps.
What happens if I miss the number of reps needed to add weight?
If you cannot finish the number of reps, you do not increase the following week. Instead, use the same weight for less reps until you can complete the full number of reps. It is normal to hit a plateau in both the GZCLP and the GZCL programs.
How much weight do you increase weekly with GZCLP?
For T1 and T2 exercises, the goal is to increase upper body lifts by 5 lbs and lower body lifts by 10 lbs every workout. For T3 exercises, increase the weight by the smallest increment after you can perform 25 reps on the final burnout set.
What is the Goal Weight in the GZCLP program?
The goal weight represents the maximum weight you can lift for 2 reps. This is considered the peak of the pyramid, or the weight you are working towards improving the number of reps you can perform.
What is the best way to track my progress with GZCLP?
There are multiple apps available for free on your smartphone if you search your GZCL app. Some examples include Boostcamp app, GZCL Workout Logger on Google Play, and GZCL Method Workout Logger 4+ in the Apple app store.
Conclusion:
The GZCLP program, designed by fitness expert Cody Lefever, stands out as an excellent workout regimen for beginners (right up there with 531 for Beginners!). Building on the principles of training volume, intensity, and frequency, it's a linear progression program where lifters consistently increase their weights weekly.
Distinct from similar linear programs like Starting Strength, GZCLP is favored for its user-friendliness and customizability.
If you happen to give it a try, let us know how it goes!
Here are some GZCLP spreadsheets put together from someone on Reddit.
Still confused about the GZCLP program? This video does a great job explaining more details of the GZCLP program:
Kyle Ustach
Author