GZCLP Program Overview
GZCLP is the official name for Cody LeFever’s Linear Progression program. GZCL is Cody's screen name on Reddit plus LP which stands for linear progression. GZCL is split into three different Tiers.
I highly recommend this program for intermediate lifters who are seeking to pursue a more 'powerbuilding' style program for the first time. The following are the three tiers for GZCL Method programs:
- Tier 1 - Main Movements: Competition lifts at 85-100% of Goal weight for 5x3/6x2 and 10x1 (bench press, squat, deadlift)
- Tier 2 - Primary Exercises: Variations on the competition lifts and other compound exercises at 65-85% of 1RM goal for 3x10/3x8/3x6 (front squat, close grip bench press, overhead press, deficit deadlift)
- Tier 3 - Secondary Accessories: Hypertrophy isolation-based exercises focusing on select muscle groups to maintain and improve joint heath, build muscle, and develop endurance. This is less than 65% of goal weight for 3x15+ or 4x12+.
GZCLP is classed as a beginner’s program, however, I believe this program can be used for all levels. More advanced lifters can merely just expand upon the basic foundation of the program to better suit the needs of an advanced lifter.
Yes, it is linear progression which is a common trait of a novice program, however, this program includes a lot of variation, works off your five-rep max, and is split into two training blocks. I would say a Novice Lifter would be better suited to my Novice recommended programs.
I found this program on this thread on Reddit and it is by far the best GZCLP program variation I have come across online for free. If you want to find out more about GZCLP this is the Reddit community, this link is to Cody's Instagram, and this is for Cody's YouTube.
The GZCLP Program is a beginner-level linear progression program created by powerlifter and coach Cody LeFever. It is a simple and effective program that can help you build strength and muscle.
The program is based on three types of lifts:
- Tier 1 lifts: These are the main compound lifts, such as the squat, bench press, deadlift, and overhead press. You will do 5 sets of 3 reps of your Tier 1 lift each workout.
- Tier 2 lifts: These are secondary compound lifts that help to support your Tier 1 lifts. You will do 3 sets of 10 reps of your Tier 2 lift each workout.
- T3 accessory lifts: These are isolation exercises that target specific muscle groups. You will do 3 sets of 10-12 reps of your T3 accessory lifts each workout.
The GZCLP Program is a 4-day-per-week program. Here is a sample workout schedule:
- Squat: 5 sets of 3 reps
- Bench press: 3 sets of 10 reps
- Pull-ups: 3 sets to failure
- Crunches: 3 sets of 15-20 reps
- Deadlift: 5 sets of 3 reps
- Overhead press: 3 sets of 10 reps
- Rows: 3 sets of 10 reps
- Bicep curls: 3 sets of 10-12 reps
- Tricep extensions: 3 sets of 10-12 reps
You will alternate between Workout A and Workout B each workout day.
To progress on the GZCLP Program, you will add weight to your Tier 1 and Tier 2 lifts each workout. The amount of weight you add will depend on the lift. For example, you might add 5 pounds to your squat and 2.5 pounds to your bench press each workout.
If you are unable to complete all of your reps and sets on a particular lift, you can deload by reducing the weight by 10%.
The GZCLP Program is a great option for beginners who are looking to build strength and muscle. It is a simple and effective program that can help you achieve your fitness goals.
Here are some tips for the GZCLP Program:
- Start with a weight that is challenging but allows you to maintain good form.
- Focus on maintaining good form throughout each rep.
- Don't be afraid to deload if you need to.
- Get enough rest and nutrition.
- Be patient and consistent.