GZCLP
Four full-body workouts in rotation: one heavy T1 lift, one volume T2 lift, and high-rep T3 accessories.
What it is
GZCLP is Cody LeFever's beginner linear progression: four full-body workouts run three days a week, each with one heavy T1 lift, one T2 volume lift and one T3 accessory.
What you need
You need a barbell, a rack, a bench, a cable station and dumbbells. Each workout has three exercises.
The schedule
Rotate through four full-body workouts, three days a week. Every day has one heavy Tier 1 lift (5 × 3+), one Tier 2 volume lift (3 × 10), and a Tier 3 accessory (3 × 15+). Squat, overhead press, bench press and deadlift take turns leading the day.
Four workouts over three days a week means the days roll over: week 1 runs Days 1, 2 and 3, week 2 starts with Day 4, and so on. In the table, a + means the last set is as many reps as you can.
| Workout | Exercises (sets × reps) |
|---|---|
| Day 1 | Squat (T1) 5 × 3+; Bench press (T2) 3 × 10; Lat pulldown (T3) 3 × 15+ |
| Day 2 | Overhead press (T1) 5 × 3+; Deadlift (T2) 3 × 10; Dumbbell row (T3) 3 × 15+ |
| Day 3 | Bench press (T1) 5 × 3+; Squat (T2) 3 × 10; Lat pulldown (T3) 3 × 15+ |
| Day 4 | Deadlift (T1) 5 × 3+; Overhead press (T2) 3 × 10; Dumbbell row (T3) 3 × 15+ |
How progression works
Add 5 lb to T1 and T2 lifts each session you hit your reps (10 lb on squat and deadlift); add weight to T3 accessories once the last set hits 25 reps. When a T1 lift stalls, the program moves it to 6 × 2+, then 10 × 1+ - Kohlrabi repeats the weight and resets after three stalls, and you switch the rep scheme yourself.
Stalls and stages
The published program moves a stalled T1 lift from 5 × 3+ to 6 × 2+, then to 10 × 1+. A stalled T2 lift moves from 3 × 10 to 3 × 8, then to 3 × 6.
The days
- Day 1
One heavy lift, one volume lift, and accessories.
- Day 2
Press heavy, pull for volume, row for balance.
- Day 3
Bench heavy, squat for volume, pulldowns to finish.
- Day 4
Deadlift heavy, press for volume, rows to finish.
Questions about GZCLP
How many days a week is GZCLP?
Three. The four workouts rotate, so each one comes around every fourth session.
What do T1, T2 and T3 mean in GZCLP?
They are the three tiers of each workout: T1 is one heavy lift for 5 × 3+, T2 is one volume lift for 3 × 10, and T3 is an accessory for 3 × 15+.
How much weight do you add on GZCLP?
5 lb on T1 and T2 lifts each session you hit your reps, and 10 lb on squat and deadlift. T3 accessories add weight once the last set hits 25 reps.
What happens when you stall on GZCLP?
A stalled T1 lift moves from 5 × 3+ to 6 × 2+, then to 10 × 1+. A stalled T2 lift moves from 3 × 10 to 3 × 8, then to 3 × 6.
This program was adapted from GZCLP by Cody LeFever.