GZCLP
A linear progression program by Cody LeFever using a tiered structure: T1 (heavy strength), T2 (volume), T3 (accessory). Runs 4 days per week in an A/B/C/D rotation.
Your Session Weights
Enter your T1 working weights to see all four sessions with T1 and T2 loads.
T2 calculated at 75% of T1. T1 progression: +2.5 kg when you complete 5×3+. T2 progression: +2.5 kg when you complete 4×10.
Session Structure
Progression Rules
Complete 5x3 with the last set AMRAP (aim for 5+ reps). Add weight next session: +5 kg lower body, +2.5 kg upper body. If you cannot complete the minimum reps (5 sets of 3), switch to 6x2. If 6x2 fails, switch to 10x1 before deloading.
Complete 4x10. Add weight next session. If you fail 4x10, drop to 4x8, then 4x6. After failing 4x6, reset to 4x10 at a heavier weight and the cycle resets.
Add reps each session until you reach 25 total reps across all sets. Then increase weight and return to 15 total reps minimum.
Why GZCLP Works
GZCLP's tiered structure means that when progress stalls on a heavy T1 movement, you can continue making progress on T2 and T3. This creates a more gradual transition from beginner to intermediate programming compared to binary stall-or-reset models like StrongLifts or Starting Strength.
The built-in AMRAP sets on T1 work serve two functions: they provide objective data on your recovery and readiness (more reps means better recovery), and they ensure you get more volume than the minimum on good days without being required to hit a fixed target. This autoregulation prevents the common failure mode of missing a rep and resetting prematurely.
Running 4 days per week with the A/B/C/D rotation means all four main lifts are trained with high frequency in an alternating pattern. Each lift appears as a T1 movement once every four sessions and a T2 movement once every four sessions, providing sufficient frequency for both strength and skill development.
Frequently Asked Questions
What does GZCLP stand for?
GZCL refers to the Reddit username of Cody LeFever, who developed the original GZCL method. The "P" in GZCLP stands for "progression" or "powerbuilding", indicating this is the linear progression variation of his system designed for beginners and early intermediates.
Can I substitute the T3 exercises?
Yes. T3 exercises are fully customisable. The examples provided are suggestions. Common T3 choices: face pulls, cable rows, tricep pushdowns, curls, leg curls, calf raises. Choose movements that address your weak points or that you enjoy.
Is GZCLP better than StrongLifts or Starting Strength?
It depends on your priorities. GZCLP has more volume and a built-in failure management system (tier down before deload). It also trains 4 days per week rather than 3. For lifters who want more volume and a slightly more complex structure, GZCLP is an excellent choice. For pure simplicity, StrongLifts 5x5 remains hard to beat.
What counts as "failing" a T1 set?
Failing a T1 set means you cannot complete the minimum required reps across all five sets. If your last AMRAP set gets fewer than the programmed minimum but you complete all five sets, that is not failure - just a bad day. Tier down (from 5x3 to 6x2) only when you cannot complete the full five-set structure.