GZCLP: Beginner’s Linear Progression Strength Program

Certainly one of the largest things that prevent novice lifters from progressing is having a poor workout routine. Here at Set for Set, we consider it’s useful to include a trusted workout routine, whether you’re a beginner or an experienced lifter.

Among the finest routines to take the fitness world by storm is known as the GZCLP workout program.

This progressive routine is a beginner-level linear progression program (3 or 4 day routines), meaning you consistently increase the load of the lift every week. The concept of this system revolves around important compound exercises specializing in training volume, intensity, and frequency.

While this routine most accurately fits beginners, anyone seeking to increase strength can profit from this program, especially powerlifters.

In this text, we’ll explain every thing you’ll want to know in regards to 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
• Tips on how to Start GZCLP & More Program Details
• How Long Should You Run This Program
• GZCLP Real Testimonials from Reddit r/Powerlifting
• GZCLP Program Suggestions
• FAQs 

What Is GZCLP?

The workout program GZCLP is a weekly progression strength-training program, specifically designed for beginners, that is called after its creator, .

Cody Lefever is a marine veteran with world championship-caliber competitive powerlifting and training experience. He is devoted to helping people turn out to be 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.

Among 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 adaptableness to different training needs and levels. Its key principles deal with intensity, base volume, and training frequency.

Nevertheless, the GZCL program is for more advanced lifters and will 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.

GZCL vs GZCLP, What is the Difference:

• GZCLP follows an easy linear progression where you consistently increase the load each session. It’s designed for beginners.
• GZCL offers flexible periodization, typically structured in three-week cycles. The load utilized in this method is calculated as a percentage of your training maximum, allowing for a customized approach to strength training. It’s designed for intermediate to advanced trainees.

If you reach the purpose where linear progression yields diminishing returns, and frequent resets turn out to be obligatory, it’s a sign 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, referred to as cycles or blocks.

So, if you happen to are a beginner who can still make regular gains by simply adding weight each session, the linear progression model of GZCLP will best suit you needs, and it’s best to follow this system as outlined below. 

Understanding the Basics of GZCLP

GZCLP takes the core principles of the GZCL method and adapts them right into a more straightforward, linear progression format suitable for beginners or those early of their strength training journey.

The GZCLP workout plan divides the workout into three tiers.

These three tiers are performed as a linear progression program, meaning you add weight or base volume every week. The load lifted for every exercise relies on the goal weight, or training max, which is an amount you may lift for a two-rep maximum.

T1 – Principal 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 lower than 65% of TM
• 3 sets x 15+ reps
• Bicep curls, tricep pulldowns, lateral raises, dumbbell lifts

Other Key Points of GZCLP:

• Autoregulation: One other major factor of the GZCL method is autoregulation, which allows for flexibility in training intensity depending on how you are feeling that day.
• AMRAP: Lastly, the GZCL method uses an idea called amrap (as many reps as possible). Amrap is generally applied at the top of the workout, where you perform as many reps as possible, typically to failure.
• Volume-to-Intensity: The amount-to-intensity for every tier should follow a 1:2:3 ratio. So for every rep you perform in a T1 exercise, it’s best to perform two reps in T2 and three in T3. The linear progression goal is so as to add 5 lbs every week for upper body exercises in T1 and T2 and 10 lbs for lower body exercises. We’ll break this down further for more clarity within the sections below.

A key concept throughout Lefever’s popular programs is customizability and catering to the person.

Based on this idea, there may be a 3-day split program and a 4-day split program option with the GZCLP program. In the following section, we’ll provide a sample workout routine for every option and canopy necessary training concepts below.

GZCLP 3-Day Workout Routine

The three-day GZCLP workout routine is an excellent 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 after which graduating to the 4-day program after rest.

Really useful Days To Workout:

• Day 1: Monday
• Day 2: Wednesday
• Day 3: Friday

GZCLP 4-Day Workout Routine

Should you are an entire rookie to the gym and weight training, Lefever recommends starting with the 3-day GZCLP program. If you’ve gotten some experience with weight lifting or a powerful starting base, the 4-day split of the GZCLP routine might be a greater option.

Really useful Days To Workout:

• Day 1: Monday
• Day 2: Wednesday
• Day 3: Friday
• Day 4: Saturday

Tips on how to Start GZCLP & Program Details

Although the GZCLP program could appear straightforward at first glance, there are necessary nuances to know for those embarking on this strength training journey.

To help you in effectively starting and progressing through the GZCLP program, the information below provides key insights into its foundational elements. It would assist you to familiarize yourself with this system’s structured tiers, progression system, and overall methodology.

1. Establish Goal Weight:

Start by establishing your training max (TM), the utmost weight you may lift for 2-3 reps. The two-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 main target is more on finding a weight that’s difficult 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 lower 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 event of muscles involved within the important lifts. It’s foundational within 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 sometimes variations of T1 lifts or other compound movements that complement T1 exercises. They bridge the gap between constructing 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 may’t meet the rep scheme, after which adjusting the set and rep structure (as per the GZCLP protocol).
• The thought of “constructing from the underside up” in GZCLP is about developing a balanced and robust foundation with T3, increasing muscle and strength with T2, after which specializing in maximal strength in T1.

4. Breakdown of Each Tier:

The GZCLP program is usually in comparison with the Starting Strength program and Strong Lifts because they’re linear progression programs that deal with compound lifts. The tiered structure of the workouts is what separates GZCL and GZCLP from other linear progression programs. Below, we’ll break down each tier, including the forms of exercises for every.

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 (3×5) 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 make sure maximum strength.
• Objective: Concentrate on handling heavy weights and constructing confidence.
• Progression: Increase weights by 5 kilos for upper body and 10 kilos for lower body lifts after each successful session.
• Rep Quality: Essential for injury prevention, especially crucial because of the heavy loads.

T2 – Tier 2 Exercises: Constructing 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: Select a weight that will be comfortably accomplished 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 obligatory.

T3 – Tier 3 Exercises: Enhancing Muscular Endurance and Balance

• Exercises: Isolation exercises specializing in 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, specializing in completing reps.
• Rest Period: 60-90 seconds between sets for hypertrophy.
• Progression: Increase weight when in a position to complete 25+ reps in AMRAP.
• Starting Point for Beginners: If you’re latest to the GZCLP program or to strength training generally, it’s advised to start out with only one Tier 3 exercise per workout session. That is to forestall overloading your body and to can help you deal with mastering the shape and strategy of each exercise. 

5. Exercise Selection & Variables:

Within the GZCLP program, each Tier 2 and Tier 3 exercises offer some flexibility by way of selection and will be adjusted based on individual needs and goals.

Beginners are advised to start out with fundamental exercises in Tier 2, that are typically variations of Tier 1 movements, and a single exercise in Tier 3, specializing in isolation work.

As one progresses and adapts to the training routine, there’s room to progressively increase the variety of exercises, particularly in Tier 3, to focus on specific muscle groups or address weaknesses.

This adaptability in exercise alternative allows for a tailored approach, ensuring balanced development and stopping overtraining. It is important to decide on exercises that complement the important lifts in Tier 1, and adjustments will 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.):
• Should you cannot complete 3 sets of 5 reps:
• Next session: Do the identical weight for 6 sets of two reps.
• Should you fail again, next time do 10 sets of 1 rep.
• Should you still cannot complete the workout, rest for just a few days, then start over with a lighter weight.
• T2 Exercise Failure Protocol (For secondary compound movements):
• Should you cannot complete 3 sets of 10 reps:
• Next session: Try the identical weight for 3 sets of 8 reps.
• Should you fail, next time do 3 sets of 6 reps.
• Should you still cannot hit the goal reps, restart with a rather lighter weight at 3 sets of 10 reps.
• T3 Exercise Failure Protocol (For isolation and accessory exercises):
• Should you cannot complete 3 sets of 15 reps:
• Reduce the load by 10-15% and check out again next session.
• Concentrate on completing the reps fairly than lifting heavier weights.

7. Deload Week:

the GZCLP program, deloading is a vital part, designed to assist manage fatigue, prevent overtraining, and facilitate recovery. Deloading typically involves reducing the intensity and volume of your workouts for a brief period, allowing your body to get well while maintaining the habit of coaching. Here’s how deloading generally works within the GZCLP program:

1. When to Deload: Deloading is generally advisable after a cycle of coaching whenever you begin to feel overly fatigued, or your performance begins to plateau or regress. It is also advisable to deload if you happen to fail to finish the prescribed reps and sets in your important lifts (Tier 1) despite following the failure protocols.

2. Tips on how to Deload: During a deload week in GZCLP, you sometimes reduce the weights you are lifting. A typical approach is to diminish the load by about 10% across all exercises. This reduction helps alleviate stress in your muscles and central nervous system.

3. Volume and Intensity Adjustment: Along with reducing the load, you may also decrease the general volume (fewer sets or reps) or intensity (less difficult exercises) during a deload week. The goal is to still engage in training but at a level that enables for more recovery.

4. Frequency of Training: The frequency of your workouts will remain the identical in the course of the deload phase. The thought is to keep up the routine of going to the gym but to scale back the stressors of coaching.

5. Concentrate on Recovery: Deload weeks are a superb time to deal with other facets of recovery, akin to sleep, nutrition, and mobility work. This holistic approach to recovery will help enhance your overall training program.

6. Post-Deload: After completing a deload week, you generally resume training with the weights you were using before deloading or barely lower, depending on how you are feeling. This lets you ease back into the regular training intensity.

Remember, deloading is a proactive technique to manage training stress, not an indication of regression. It’s an important a 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 the way one adapts to the increasing training demands. Typically, it might probably be structured as follows:

• Initial Phase: Beginners or those latest to structured lifting can expect to run the GZCLP program for not less than 3 to six months. This era allows for consistent linear progression, especially in Tier 1 exercises.
• Assessing Progress: After this initial phase, it’s necessary to evaluate your progress. Should you’re still making consistent gains and recovering well between workouts, you may proceed with this system.
• Transition Point: A typical transition point comes whenever you’re not in a position to sustain linear progression, i.e., whenever you’re ceaselessly unable to fulfill 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 gives a unique progression scheme, like periodization.
• Individual Variability: The precise duration will vary for every individual based on aspects like training background, recovery capability, weight loss program, and lifestyle.

In summary, GZCLP will be effectively run for several months as a beginner program, with the duration depending in your individual progress and adaptation to the training stimulus. Regular assessment of your progress and recovery is essential to determining how long it’s best to proceed with this system before transitioning to a more advanced training regimen. 

GZCLP Real Testimonials from Reddit

Like the opposite popular programs created by Cody Lefever, there are tons of wonderful 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 within the sub-Reddit r/powerlifting titled Program Review – GZCLP, is stuffed with positive experiences of increases in strength and muscle mass. The unique 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 glad with, while I’ve placed on between 5-8 kilos of body weight.” In roughly 4.5 months, he was in a position 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 selected the GZCLP program since it “was slightly more exciting than Strong Lifts.”

While this poster made great progress, they did have a transient history of weightlifting programs, so we desired to compare this to a real newbie.

2. A True Beginner’s 12 Week GZCLP Review:

Within the sub-Reddit r/gzcl, user Lunrun posted their progress within the thread “Beginner’s 12 Week GZCLP Review” Except for the occasional bench press in college, the unique 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 do not know who I’m anymore. Who is that 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 just 12 weeks. These are only two examples of countless similar stories across the web.

There are countless positive reviews online detailing remarkable gains in size and strength using the GZCLP program. We highly recommend that any novice weightlifter do this program to maximise your beginner gains.

Learn more about GZCL & GZCLP Programming on Reddit.

GZCLP Suggestions for Success

• It is important to start out with a weight that permits you to complete the reps with proper form. Inflating your starting weight or training max is unnecessary, as this will probably be counterproductive. As you progress, you’ll progressively increase the load incrementally until you may easily rep your starting weight.
• As it’s best to for any exercise routine or athletic event, it’s best to 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.
• Do not be afraid to follow the principle of autoregulation, which permits you to adjust the intensity and volume based on how you are feeling that day. Some days we simply have more energy and may lift heavier that day – and the identical is true for lack of energy. Take heed to your body and do not overdo it if you happen to are struggling; that could cause injuries and hurt your gains.
• It is crucial to follow the remaining time periods between sets as fastidiously as you do for volume. The remaining periods are essential to forestall recovery debt, which is where your body is overworked to the purpose they do not have proper time to heal.
• The GZCLP program is demanding, so the body needs a balanced weight loss program in an effort to maximize growth and recovery. Ideally, it’s best to devour roughly 15-20 calories per lb of body weight each day, broken down into 1-1.5 grams of protein, 2-4 grams of carbohydrates, and 0.5-1 gram of fat.

GZCLP FAQs

On this section, we’ll answer a few of the mostly 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 ought to be run for not less than 12 weeks. The best scenario is to start out a latest cycle after you may perform your max weight (or TM) for reps.

What happens if I miss the variety of reps needed so as to add weight?

Should you cannot finish the variety of reps, you don’t increase the next week. As an alternative, use the identical weight for less reps until you may complete the complete variety of reps. It’s normal to hit a plateau in each the GZCLP and the GZCL programs.

How much weight do you increase weekly with GZCLP?

For T1 and T2 exercises, the goal is to extend upper body lifts by 5 lbs and lower body lifts by 10 lbs every workout. For T3 exercises, increase the load by the smallest increment after you may perform 25 reps on the ultimate burnout set.

What’s the Goal Weight within the GZCLP program?

The goal weight represents the utmost weight you may lift for two reps. This is taken into account the height of the pyramid, or the load you’re working towards improving the variety of reps you may perform.

What’s the most effective option to track my progress with GZCLP?

There are multiple apps available at no cost in your smartphone if you happen to search your GZCL app. Some examples include Boostcamp app, GZCL Workout Logger on Google Play, and GZCL Method Workout Logger 4+ within the Apple app store.

Conclusion:

The GZCLP program, designed by fitness expert Cody Lefever, stands out as a superb workout regimen for beginners. Constructing on the principles of coaching volume, intensity, and frequency, it is 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.

Should you occur to offer it a try, allow us to understand how it goes!

Still confused in regards to the GZCLP program? This video does an excellent job explaining more details of the GZCLP program: