The main lifts
These are the core barbell lifts the program is built on. Tap any one for a full guide with form cues.
How the program works
How the tiers work
Every session is built from three tiers. T1 is your main heavy lift for the day: one big barbell movement done for 5 sets of 3, with the last set taken for as many good reps as you can manage (that's what the '+' means). T2 is a secondary compound, usually one of the same four lifts, done for 3 sets of 10 at a lighter load to pile on volume. T3 is accessory work like pulldowns, rows, and curls, done for 3 sets of 15+ with the last set an AMRAP. The four barbell lifts (squat, bench, overhead press, deadlift) each show up once as a T1 and once as a T2 across the four-workout cycle.
Starting weights and weekly jumps
Start lighter than you think. For each T1 lift, pick a weight you could hit for a clean set of 5, and begin at 5x3+. The T2 version of that lift starts roughly 10 to 20 lbs below the T1 weight so you can actually get all 30 reps. Every session you complete the reps, add weight: 5 lbs for bench and overhead press, 10 lbs for squat and deadlift. That's the whole engine. The point is to bank easy progress early instead of grinding near-max sets in week one.
T1 progression and stalls (5x3+ to 6x2+ to 10x1+)
T1 runs through three stages on the same lift. You begin at 5x3+ and keep adding weight each session. When you can't complete all five sets of 3, you don't reset the weight; you move to the next stage. Stage 2 is 6x2+ (six sets of two), stage 3 is 10x1+ (ten sets of one), still adding weight each time you clear a stage. When you finally stall on 10x1+, use your last AMRAP set to estimate a new 5-rep max, then restart at 5x3+ with that heavier weight. On the '+' sets, leave a rep or two in the tank rather than truly grinding to failure.
T2 progression and stalls (3x10 to 3x8 to 3x6)
T2 works the same way at higher reps. You start at 3x10 and add weight each session you hit all 30 reps. When you miss, you drop to 3x8, then to 3x6, still moving the load up as long as you're succeeding. When you stall at 3x6, restart at 3x10 with a bit more weight than your previous 3x10 block began with, and climb again. T2 is where most of your muscle-building volume comes from, so don't rush the loads.
T3 accessories (3x15+)
T3 is straightforward. Pick one or two accessories per session that cover what the barbell lifts miss: lat pulldowns and rows for the back, curls and triceps, some leg or ab work. Run them for 3 sets of 15+, last set AMRAP. When that last set hits 25 or more reps, bump the weight next time. Keep these honest but not brutal; they're there to add volume, not to wreck you before your next heavy day.
Scheduling and deloads
GZCLP is usually run three days a week, Monday/Wednesday/Friday style, cycling through the four workouts in order (A1, B1, A2, B2, then back to A1). Because there are four workouts and three weekly sessions, the same workout won't land on the same weekday twice in a row, which is fine. If you prefer, you can run all four in a week as a four-day split. There's no deload baked in. Most lifters don't need one until they've stalled across the board, at which point you drop your T1 weights about 10% and build back, or take one lighter week before resetting.
The weekly layout
- Workout A1 — T1 Squat 5x3+ · T2 Bench Press 3x10 · T3 Lat Pulldown 3x15+
- Workout B1 — T1 Overhead Press 5x3+ · T2 Deadlift 3x10 · T3 Dumbbell Row 3x15+
- Workout A2 — T1 Bench Press 5x3+ · T2 Squat 3x10 · T3 Lat Pulldown 3x15+
- Workout B2 — T1 Deadlift 5x3+ · T2 Overhead Press 3x10 · T3 Dumbbell Row 3x15+
GZCLP is the beginner linear-progression version of Cody Lefever's GZCL method, which he shared on his blog and the r/gzcl community under the username u/gzcl.