One of the biggest reasons novice lifters stall? Loose, inconsistent programming. The GZCLP program fixes that with a simple, structured linear progression that adds weight predictably, builds strength fast, and teaches you how to train on purpose.
What you’ll get below
Take Your Fitness To The Next Level
- What GZCLP is (and how it differs from GZCL)
- The 3-tier structure (T1/T2/T3) + exact rep/set targets
- 3-day and 4-day sample routines
- Starting weights, weekly progression, AMRAPs, and failure protocols
- Deloads, how long to run it, and when to “graduate”
- Tips, FAQs, and common mistakes to avoid
| Who it’s for: Best for beginners or early intermediates still making steady gains with linear progression. If you’ve hit repeated stalls despite resets, you’re likely ready for periodized training (e.g., GZCL). |
What Is GZCLP?
GZCLP stands for Cody Lefever’s Generalized Linear Progression. It’s a straightforward framework that organizes your training by tiers (heavy → moderate → light), pairs that with clear weekly progression, and uses AMRAP sets to auto-calibrate effort.
- T1 (heavy): Primary compound lifts, low reps, highest intensity
- T2 (moderate): Secondary compounds/variations, moderate reps
- T3 (light): Assistance/accessory work, high reps for volume
Quick Takeaways
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GZCL vs GZCLP, What's the Difference:
- GZCLP: Linear progression for beginners. Add weight session to session; simple rep schemes and AMRAPs.
- GZCL (non-LP): A more periodized approach for intermediates/advanced with volume and intensity cycled over blocks; often uses percentage work from a training max.
When to move on: If linear progression requires frequent resets and you’re struggling to recover, shift to a periodized program (e.g., GZCL or similar).
Quick Takeaways
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Understanding the Basics of GZCLP
GZCLP takes the core principles of the GZCL method and adapts them into a more straightforward, linear progression format suitable for beginners or those early in their strength training journey.
The GZCLP workout plan divides the workout into three tiers.
T1 is the primary compound lifts, T2 is secondary lifts, and T3 is assistance isolation work of accessory exercises for lagging body parts.
These three tiers are performed as a linear progression program, meaning you add weight or base volume every week. The weight lifted for each exercise is based on the goal weight, or training max, which is an amount you can lift for a two-rep maximum.
T1 - Main 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 less than 65% of TM
- 3 sets x 15+ reps
- Bicep curls, tricep pulldowns, lateral raises, dumbbell lifts
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Tier |
Intensity of 2RM |
Volume |
Set Rest Time |
|
T1 |
85-100% |
3x5 - 15 total reps |
3-5 min |
|
T2 |
65-85% |
3x10 - 30 total reps |
2-3 min |
|
T3 |
65% or less |
3x15+ - 45+ total reps |
60-90 sec |
Quick Takeaways
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GZCLP 3-Day Workout Routine
The 3-day GZCLP workout routine is a great 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 and then graduating to the 4-day program after rest.
Recommended Days To Workout:
- Day 1: Monday
- Day 2: Wednesday
- Day 3: Friday
| Day | Tier | Exercise | Sets x Reps |
|---|---|---|---|
| Day 1: Squat Focus | T1 | Squat | 3 sets x 5 reps + AMRAP on last set |
| T2 | Bench Press | 3 sets x 10 reps | |
| T3 | Leg Press | 3 sets x 15 reps | |
| Day 2: Bench Press Focus | T1 | Bench Press | 3 sets x 5 reps + AMRAP on last set |
| T2 | Front Squat | 3 sets x 10 reps | |
| T3 | Tricep Pushdown | 3 sets x 15 reps | |
| Day 3: Deadlift Focus | T1 | Deadlift | 3 sets x 5 reps + AMRAP on last set |
| T2 | Overhead Press | 3 sets x 10 reps | |
| T3 | Hamstring Curls | 3 sets x 15 reps |
GZCLP 4-Day Workout Routine
If you are a complete rookie to the gym and weight training, Lefever recommends starting with the 3-day GZCLP program. If you have some experience with weight lifting or a strong starting base, the 4-day split of the GZCLP routine is probably a better option.
Recommended Days To Workout:
- Day 1: Monday
- Day 2: Wednesday
- Day 3: Friday
- Day 4: Saturday
| Day | Tier | Exercise | Sets x Reps |
|---|---|---|---|
| Day 1: Squat Focus | T1 | Squat | 3 sets x 5 reps + AMRAP on last set |
| T2 | Close-Grip Bench Press (or variation) | 3 sets x 10 reps | |
| T2 | Barbell Row (or variation) | 3 sets x 10 reps | |
| T3 | Leg Press | 3 sets x 15 reps | |
| Day 2: Bench Press Focus | T1 | Bench Press | 3 sets x 5 reps + AMRAP on last set |
| T2 | Front Squat (or variation) | 3 sets x 10 reps | |
| T2 | Lat Pulldown (or variation) | 3 sets x 10 reps | |
| T3 | Tricep Pushdown | 3 sets x 15 reps | |
| Day 3: Deadlift Focus | T1 | Deadlift | 5 sets x 3 reps + AMRAP on last set |
| T2 | Overhead Press (or variation) | 3 sets x 10 reps | |
| T2 | Lat Pulldowns (or variation) | 3 sets x 10 reps | |
| T3 | Hamstring Curls | 3 sets x 15 reps | |
| Day 4: Overhead Press Focus | T1 | Overhead Press | 3 sets x 5 reps + AMRAP on last set |
| T2 | Deadlift (or variation) | 3 sets x 10 reps | |
| T2 | Dumbbell Rows (or variation) | 3 sets x 10 reps per arm | |
| T3 | Dumbbell Hammer Curls | 3 sets x 15 reps |
How to Start GZCLP & Program Details
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Set your Training Max (TM): A solid, conservative 2RM (what you can hit for 2 clean reps).
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Pick starting loads:
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T1: ~85–90% of TM (that lets you complete 3×5 + AMRAP with good bar speed).
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T2: 65–75% of TM for 3×10.
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T3: Light/moderate for 3×15+ (chase the pump, not failure).
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Progress weekly:
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Upper-body: +5 lb each successful session (T1 & T2).
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Lower-body: +10 lb each successful session (T1 & T2).
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T3: Add the smallest increment once you can hit 25+ on the final set.
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AMRAP intent: Leave ~1 rep in reserve (RIR). Take true failure sparingly to keep recovery on track.
Failure Protocols:
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T1 (e.g., squat, bench, deadlift, OHP)
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Miss 3×5 → Next time: 6×2 at the same load.
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Miss again → 10×1 at the same load.
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Still miss → Rest a few days, reset to a lighter weight, and rebuild.
T2 (secondary compounds)
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Miss 3×10 → Next time: 3×8.
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Miss again → 3×6.
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Still miss → Reset lighter and rebuild 3×10.
T3 (accessories)
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Can’t hit 3×15 → Drop load 10–15% and complete the reps.
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Quick Takeaways
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Deloads
When fatigue builds (bar speed slows, nagging aches, sleep/appetite off), take a deload week:
- Load: Drop ~10% across lifts
- Volume: Optionally reduce a set on T1/T2
- Frequency: Keep your normal days
- Focus: Sleep, nutrition, mobility, technique
Return to prior working loads (or slightly under) the following week.
Quick Takeaways
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How Long Should You Run The GZCLP Program?
- Beginners: Plan on 3–6 months of quality progress.
- Assessment: If you’re still adding weight and recovering, keep going.
- Transition: When linear progression stalls repeatedly, move to a periodized program (e.g., GZCL).
Quick Takeaways
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Tips for Success
- Earn your starting loads. Conservative starts go further.
- Warm up: 5–10 min light cardio + dynamic prep + barbell ramp-up sets.
- Autoregulate: Bad day? Hold load or trim a set. Good day? Let the AMRAP climb.
- Respect rest times: T1 (3–5 min), T2 (2–3 min), T3 (60–90 s).
- Eat to recover: Aim roughly 0.7–1.0 g protein/lb, carbs around training, and enough total calories to support strength gains.
- Track it: Spreadsheet or app—log loads, reps, RIR, and notes.
GZCLP FAQs
How much weight do I add each week?
Upper body +5 lb, lower body +10 lb on T1 and T2 when all reps are solid.
What if I miss my reps?
Follow the failure protocols above. Don’t keep forcing weight jumps.
What’s my Training Max (TM)?
A weight you can perform for ~2 clean reps today. Use it to back-solve starting loads.
How do I know when to switch to GZCL (periodized)?
When resets become frequent, recovery worsens, and AMRAPs stagnate—even with good sleep, nutrition, and deloads.
Can I add more T3 work?
Start with one T3 per session. Add cautiously if you’re recovering well and T1 isn’t suffering.
Common Mistakes to Avoid
- Starting too heavy (kills momentum)
- Skipping AMRAPs (you lose auto-feedback)
- Random exercise swaps every week (no progression to track)
- Turning T3 into cardio (save recovery for T1/T2)
- Ignoring rest times (especially for T1)
Conclusion:
The GZCLP program, designed by fitness expert Cody Lefever, stands out as an excellent workout regimen for beginners (right up there with 531 for Beginners!). Building on the principles of training volume, intensity, and frequency, it's 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.
If you happen to give it a try, let us know how it goes!
Here are some GZCLP spreadsheets put together from someone on Reddit.
Still confused about the GZCLP program? This video does a great job explaining more details of the GZCLP program:
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