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Strength · Beginner · 4 days/week · Ongoing (12+ weeks)
GZCLP
The smartest beginner-to-intermediate linear program: every day has a heavy Tier 1 lift (5×3+), a volume Tier 2 lift (3×10), and a Tier 3 accessory (3×15+), with built-in fallbacks when progress stalls instead of resets.
Cody Lefever (GZCL method) — free community program · original program & spreadsheets
Your Training Maxes
TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.
Log in to enter your maxes and get personalized weights.
How to Progress
- T1: add 5 lb (10 lb lower body) each session. Miss the 15 total reps → next stage: 6×2+, then 10×1+, then reset at 85% of your new 5RM.
- T2: add 5/10 lb each session. Stall → drop to 3×8, then 3×6, then restart 3×10 a bit heavier.
- T3: when the final AMRAP set hits 25+ reps, add weight.
The Program
Day 1 · Squat
Start This DayBack SquatT1 · 5×3+ @ 85% TMLast set AMRAP — stop 1 rep shy of failure.
Barbell Bench PressT2 · 3×10 @ 60% TM
Lat PulldownT3 · 3×15+
Day 2 · Overhead Press
Start This DayOverhead PressT1 · 5×3+ @ 85% TM
DeadliftT2 · 3×10 @ 60% TM
Single-Arm Dumbbell RowT3 · 3×15+
Day 3 · Bench
Start This DayBarbell Bench PressT1 · 5×3+ @ 85% TM
Back SquatT2 · 3×10 @ 60% TM
Lat PulldownT3 · 3×15+
Day 4 · Deadlift
Start This DayDeadliftT1 · 5×3+ @ 85% TM
Overhead PressT2 · 3×10 @ 60% TM
Single-Arm Dumbbell RowT3 · 3×15+