Based on Cody LeFever's GZCL Method, with some minor adaptations.
A beginner linear progression program using a 3-tier exercise system. 4 rotating workouts with linear weight increases and built-in failure protocols. Designed to run for 12 cycles.
Who Is This Program For?
GZCLP is the linear progression variant of the GZCL Method, designed for beginners and early intermediates who want a structured approach to getting stronger.
The program is built around the idea that training should be organized into tiers based on intensity and volume:
- T1 (Tier 1): Heavy compound lifts at low reps and high intensity, the competition lifts
- T2 (Tier 2): Moderate compound lifts at moderate reps, supporting the T1 lifts
- T3 (Tier 3): Light accessory work at high reps, addressing weaknesses and building muscle
This tiered approach ensures you get heavy strength work, moderate volume work, and high-rep accessory work in every session. If you want a program that teaches you how to handle heavy weights while also building a solid base of muscle, GZCLP is an excellent starting point.
Program Structure
The 4 Main Lifts
| Lift | Movement Pattern |
|---|---|
| Barbell Back Squat | Lower body push |
| Barbell Bench Press | Horizontal push |
| Barbell Standing Military Press (OHP) | Vertical push |
| Barbell Conventional Deadlift | Hip hinge |
T3 Accessory Exercises
Each workout includes one T3 accessory movement. You choose from the available options:
Lat Pulldown Slot (Days 1 & 3):
- Cable pulldown
- Machine front pulldown
- Cable lat pulldown full ROM
- Twin handle parallel grip lat pulldown
Dumbbell Row Slot (Days 2 & 4):
- Dumbbell bent over row
- Dumbbell one arm bent-over row
- Dumbbell incline row
- Cable one arm bent over row
- Machine seated row
4 Rotating Workouts
The program uses 4 workouts that rotate in order. Each workout contains one T1 lift, one T2 lift, and one T3 accessory:
Day 1:
| Tier | Exercise | Sets × Reps |
|---|---|---|
| T1 | Squat | 5×3+ |
| T2 | Bench Press | 3×10 |
| T3 | Lat Pulldown | 3×15+ |
Day 2:
| Tier | Exercise | Sets × Reps |
|---|---|---|
| T1 | OHP | 5×3+ |
| T2 | Deadlift | 3×10 |
| T3 | Dumbbell Row | 3×15+ |
Day 3:
| Tier | Exercise | Sets × Reps |
|---|---|---|
| T1 | Bench Press | 5×3+ |
| T2 | Squat | 3×10 |
| T3 | Lat Pulldown | 3×15+ |
Day 4:
| Tier | Exercise | Sets × Reps |
|---|---|---|
| T1 | Deadlift | 5×3+ |
| T2 | OHP | 3×10 |
| T3 | Dumbbell Row | 3×15+ |
Notice that each main lift appears as both a T1 (heavy) and T2 (moderate) movement across different days, ensuring balanced development.
The 3-Tier System Explained
T1: Heavy Work (Low Reps, High Intensity)
T1 is the focus of the workout. You lift heavy with low reps and the last set is AMRAP (As Many Reps As Possible), leaving 1-2 reps in reserve.
Stage 1 (default): 5 sets × 3 reps (last set AMRAP 3+)
Rest: 3-5 minutes between sets.
T2: Moderate Work (Moderate Reps)
T2 supports the T1 lift for that day. All sets are straight sets (no AMRAP). The goal is to accumulate volume at a moderate intensity.
Stage 1 (default): 3 sets × 10 reps
Rest: 2-3 minutes between sets.
T3: Accessory Work (High Reps)
T3 exercises target weak points and build muscle. Performed for 3 sets of 15+ reps, with the last set being AMRAP.
- Choose your own weight
- Increase weight when you hit 25+ reps on the AMRAP set
Rest: 1-1min30 between sets.
Progression: How Weights Increase
GZCLP uses linear progression, meaning you add weight every cycle (every 4 workouts).
| Exercise | Weight Added Per Cycle (kg) | Weight Added Per Cycle (lbs) |
|---|---|---|
| Squat | +5 kg | +10 lbs |
| Deadlift | +5 kg | +10 lbs |
| Bench Press | +2.5 kg | +5 lbs |
| OHP | +2.5 kg | +5 lbs |
The same increment applies to both the T1 and T2 weight for that lift.
Understanding AMRAP Sets
AMRAP stands for As Many Reps As Possible. In GZCLP, the last set of T1 and T3 exercises is an AMRAP set.
How to perform AMRAP sets:
- Complete as many reps as you can with good form
- Stop 1-2 reps before failure, when bar speed slows significantly or form starts to break down
- Do NOT go to absolute muscular failure
The AMRAP set serves two purposes:
- It provides extra volume when the weight is manageable
- It helps you gauge whether the weight is appropriate for your current strength level
Scheduling: How Often Should I Train?
GZCLP uses 4 rotating workouts. You simply do them in order regardless of the day of the week.
Recommendations:
- Train 3-4 days per week
- Take at least 1 rest day between sessions
- A typical 3-day schedule: Monday / Wednesday / Friday
- A typical 4-day schedule: Monday / Tuesday / Thursday / Friday
Example 3-day schedule:
Week 1: Day 1 / Day 2 / Day 3
Week 2: Day 4 / Day 1 / Day 2
Week 3: Day 3 / Day 4 / Day 1
...and so on
One full cycle (4 workouts) takes about 1-1.5 weeks at 3 sessions per week.
Rest Times
| Exercise Tier | Rest Period |
|---|---|
| T1 (heavy compounds) | 3-5 minutes |
| T2 (moderate compounds) | 2-3 minutes |
| T3 (accessories) | 1-1min30 |
Take as much rest as you need within these ranges to complete your sets with good form. Heavier work requires longer rest.
Finding Your Starting Weights
You need to enter separate starting weights for T1 and T2 for each of the 4 main lifts (8 values total).
T1 Starting Weights
Your T1 weight should be a weight you can comfortably lift for 5 sets of 3 reps with good form. If you know your 5-rep max, start with approximately 85% of your 5RM.
T2 Starting Weights
Your T2 weight should be a weight you can comfortably lift for 3 sets of 10 reps. This will typically be around 50-60% of your T1 weight.
If You Don't Know Your Maxes
- Start with just the empty barbell (20 kg / 45 lbs)
- Perform 5 reps
- Add 5-10 kg (10-20 lbs)
- Perform another set of 5 reps
- Repeat until bar speed noticeably slows or form starts to break down
- Use that weight as your T1 starting weight
- Take approximately 55% of that for your T2 starting weight
It's better to start too light than too heavy. The linear progression will catch up quickly.
Failure Protocol: The Stage System
One of GZCLP's defining features is its built-in failure protocol. Instead of simply deloading when you stall, the program changes the rep scheme to let you keep progressing with the same weight.
T1 Failure Protocol
When you cannot complete all reps at a given stage, move to the next stage:
Stage 1: 5×3+ (5 sets of 3 reps, last set AMRAP)
↓ fail
Stage 2: 6×2+ (6 sets of 2 reps, last set AMRAP)
↓ fail
Stage 3: 10×1+ (10 sets of 1 rep, last set AMRAP)
↓ fail
Test new 5RM, restart Stage 1 at 85% of new 5RM
How it works:
- Stage 1 is high intensity with moderate volume (5×3)
- When you fail, Stage 2 drops the reps but adds a set, keeping total volume similar
- Stage 3 drops to singles but with 10 sets, maintaining exposure to heavy weight
- After Stage 3, you test a new 5-rep max and restart the cycle at 85% of that weight
T2 Failure Protocol
When you cannot complete all reps at a given stage, move to the next stage:
Stage 1: 3×10 (3 sets of 10 reps)
↓ fail
Stage 2: 3×8 (3 sets of 8 reps)
↓ fail
Stage 3: 3×6 (3 sets of 6 reps)
↓ fail
Add 7-10 kg (15-20 lbs) to last Stage 1 weight, restart at Stage 1
How it works:
- Stage 1 is moderate weight with high reps (3×10)
- When you fail, Stage 2 drops the reps while keeping the weight
- Stage 3 drops the reps further
- After Stage 3, you go back to Stage 1 with a modest weight increase over your last Stage 1 weight
T3 Progression
T3 exercises don't use the stage system. Simply increase the weight when you can hit 25+ reps on the AMRAP set.
Warming Up
Before each T1 exercise, perform 3-4 warm-up sets with increasing weight:
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | ~40% of working weight | 5 | 45 seconds |
| 2 | ~60% of working weight | 3 | 60 seconds |
| 3 | ~80% of working weight | 2 | 60 seconds |
| Work sets | 100% | As prescribed | 3-5 minutes |
T2 exercises often need fewer warm-up sets since the muscles are already warm from T1. T3 exercises typically need no warm-up beyond a light first set.
Program Duration
The program is configured for 12 cycles of 4 workouts each (48 total sessions). At 3-4 sessions per week, expect approximately 3-4 months of training.
However, GZCLP can be run indefinitely thanks to the stage system. When you stall, the failure protocol resets your weights and you continue progressing.
Frequently Asked Questions
How long does one full run take?
With 12 cycles of 4 workouts each (48 total sessions), at 3 days per week expect about 4 months, or about 3 months at 4 days per week.
Can I swap exercises?
The 4 main lifts should stay as-is. T3 accessories can be swapped from the provided options based on equipment and preference.
What if I can't do lat pulldowns?
Choose any of the alternative pulling movements from the T3 options, such as machine front pulldowns or cable variations.
How do I know when to move to the next stage?
If you cannot complete all prescribed reps in a session despite your best effort, move to the next stage for that tier and lift. For example, if you can't complete 5×3 on T1 Squat, switch to 6×2 for T1 Squat only.
Do stages apply per lift or globally?
Per lift. You might be on Stage 1 for T1 Squat, Stage 2 for T1 Bench, and Stage 1 for everything else. Each lift tracks its own stage independently.
What's the difference between T1 and T2 weights?
T1 is your heavy weight for low-rep strength work. T2 is a lighter weight for moderate-rep volume work. They progress independently, even though they use the same exercise.
How do I enter my starting weights?
Enter the weight you can comfortably lift for the prescribed reps at Stage 1. For T1 that's a weight good for 5×3; for T2 that's a weight good for 3×10. The program handles all progression from there.
Access the Original Program
If you would like to read the original GZCL Method blog post:
GZCL Applications & Adaptations
Run GZCLP on Virtus Athlete
Virtus Athlete fully integrates GZCLP, handling all the linear progression, stage tracking, and T3 exercise selection for you. Just enter your T1 and T2 weights, select your starting stages, and start training.
Questions?
Reach us at contact@virtusapp.ai or join the Picturefit Discord community.