GZCLP is a beginner strength program by Cody Lefever, built on his GZCL method of splitting every workout into three tiers. T1 is a heavy main lift for 5 sets of 3, T2 is a second lift for 3 sets of 10, and T3 is light back work for 3 sets of 15 or more. Four workouts rotate across three or four days a week, and each tier has its own plan for when you stall.
Key takeaways
- Each session pairs one lift heavy (T1) with a different lift for volume (T2), then adds a T3 pull such as lat pulldowns or dumbbell rows.
- The four workouts rotate squat/bench, press/deadlift, bench/squat and deadlift/press.
- When T1 stalls at 5×3 you keep the weight and drop to 6×2, then 10×1, then retest a 5-rep max and restart at 85% of it.
- T2 steps from 3×10 to 3×8 to 3×6 before it resets slightly heavier.
- Lefever's original writes reps before sets: his "3x5+" is 3 reps for 5 sets, the same as most guides' "5×3+".
In this guide
What is GZCLP?
GZCLP is the linear progression version of the GZCL method, the training system created by powerlifter and coach Cody Lefever. He published it in February 2016 as part of his post "GZCL Applications & Adaptations". The name stands for GZCL Linear Progression.
It sits between a bare-bones plan like Starting Strength and a high-volume intermediate program. You still add weight every session, but each workout has more total work and a built-in plan for stalls. That makes it a popular first program for lifters who want both strength and some size.
What do T1, T2 and T3 mean in the GZCL method?
The tiers sort exercises by intensity. T1 is the heaviest work of the day, for low reps. T2 is a main lift at moderate weight for higher reps. T3 is light accessory work for high reps. A session always runs T1, then T2, then T3.
| Tier | Starting scheme | Rest | Purpose |
|---|---|---|---|
| T1 | 5 sets of 3, last set as many reps as possible (AMRAP) | 3 to 5 min | Heavy strength on squat, bench, deadlift or press |
| T2 | 3 sets of 10 | 2 to 3 min | Volume on a second main lift |
| T3 | 3 sets of 15, last set AMRAP | 1 to 1.5 min | Upper-back and lat work |
The rest times come from the r/Fitness wiki's GZCLP page. Every main lift shows up as a T1 once and a T2 once in each rotation, so you practice it heavy and train it for volume.
What are the GZCLP workouts?
There are four workouts, labelled A1, B1, A2 and B2. Each pairs a T1 lift with a different T2 lift and one T3 pull. On three days a week you run them in order, so a full rotation takes a week and a third. On four days a week you finish a rotation every week.
| Workout | T1 (5×3+) | T2 (3×10) | T3 (3×15+) |
|---|---|---|---|
| A1 | Squat | Bench press | Lat pulldown |
| B1 | Overhead press | Deadlift | Dumbbell row |
| A2 | Bench press | Squat | Lat pulldown |
| B2 | Deadlift | Overhead press | Dumbbell row |
Lefever's own example month for three days a week runs A1, B1, A2 in week one, then B2, A1, B1, then A2, B2, A1, then B1, A2, B2. After four weeks the rotation lines up again.
How do you add weight on GZCLP?
Add weight to T1 and T2 every time you complete the prescribed sets. The r/Fitness wiki uses 5 lb for bench and press and 10 lb for squat and deadlift each session. Lefever's original caps it more loosely: "no more than 5/2.5 to 10/4.5 (LB/KG)" from workout to workout.
T3 progresses by reps first. Push the last set as far as you can, and once it reaches 25 reps, add weight. Lefever's advice is to "be modest" with those jumps.
The AMRAP sets are your gauge. If you are getting 8 or 9 reps on the last T1 set, the weight is moving easily. If you scrape out exactly 3, a stage change is close.
What happens when you stall?
On GZCLP a stall is planned for. When you miss the T1 target, you keep the same weight and change the scheme: 5×3 becomes 6×2, then 10×1. When T2 stalls, 3×10 becomes 3×8, then 3×6. Each change lowers the reps per set so you can keep adding weight.
| Stage | T1 | T2 |
|---|---|---|
| Stage 1 | 5×3+ (15 reps) | 3×10 (30 reps) |
| Stage 2 | 6×2+ (12 reps) | 3×8 (24 reps) |
| Stage 3 | 10×1+ (10 reps) | 3×6 (18 reps) |
| After stage 3 | Rest 2 to 3 days, test a new 5-rep max, restart 5×3+ at 85% of it | Restart 3×10 slightly heavier than your last stage 1 weight |
The numbers in brackets are Lefever's "base volume," the total reps that count as a completed session. For the T2 restart, his original says to go "no more than 20/9 (LB/KG)" above where you were. The r/Fitness wiki gives the same idea as your last stage 1 weight plus 15 to 20 lb.
Which rules do most GZCLP guides skip?
Three details from the original rarely appear in summaries. Lefever caps T1 AMRAP sets at 10 reps, so you don't burn out chasing reps. He says to use the same weight for every set rather than adding weight set to set. And he wants AMRAPs taken to one or two reps short of failure. That is 1 to 2 reps in reserve (RIR), a way of rating effort that Zourdos and colleagues (2016) found experienced lifters rate more accurately than novices.
The notation trips people up too. Lefever writes weight × reps × sets, so his "3x5+" is 3 reps for 5 sets. Most apps and wikis write sets first, which is why you see "5×3+". They describe the same workout.
Finally, rest is part of the plan. The tiers only work if T1 gets full recovery between sets. Cutting rest on T1 to save time usually shows up as an early stall.
What should you run after GZCLP?
Lefever's original describes the transition. Add a second T3 movement for one set of 8 to 10, build each T3 toward 30 total reps, then build the first T3 toward 50. From there, Lefever's intermediate GZCL programs, such as The Rippler and Jacked & Tan 2.0, are the natural step up.
Other good next steps keep the same idea of heavy work plus volume. 5/3/1 Boring But Big pairs heavy main sets with 5×10. The PHUL workout splits heavy and volume work across upper and lower days.
Why it works. GZCLP gives every lift two jobs each rotation, heavy and high-volume, and turns every stall into a planned next step instead of a dead end. ReadyLift has GZCLP built in with the four-workout rotation laid out, so the right T1, T2 and T3 are waiting when you open the app.
Frequently asked questions
Is GZCLP 3 or 4 days a week?
Either. Lefever's example schedule is three days a week, running the four workouts in rotation. Four days a week also works and finishes one rotation every week. Pick the schedule you can keep, since the progression rules are the same either way.
How long should you run GZCLP?
Run it until you have cycled through the stages and resets and the T1 lifts stop climbing from one cycle to the next. For many lifters that is several months. A good sign you are done is when a fresh 5-rep max test barely beats the last one.
How much weight should you add each session on GZCLP?
The r/Fitness wiki uses 5 lb for bench and press and 10 lb for squat and deadlift, every session you hit your sets. Lefever's original allows anything up to those amounts. If your AMRAP sets are close to the minimum, smaller jumps keep you in stage 1 longer.
How many T3 exercises should you do?
One per workout to start, which is what the template includes. Once T3 sets are easy, Lefever's transition adds a second T3 for one set of 8 to 10. Many lifters add a few sets of arm or core work too, as long as T1 and T2 keep progressing.
Is GZCLP better than Starting Strength?
They suit different goals. Starting Strength is leaner and puts everything into three main lifts. GZCLP adds a volume tier and back work and plans for stalls in advance. If you want more muscle along with strength, GZCLP is usually the better fit.
Sources
- Cody Lefever (2016). GZCL Applications & Adaptations (the original GZCLP template, stages and transition). Swole At Every Height.
- r/Fitness wiki, GZCLP (rest times, increments, reset rules).
- Zourdos et al. (2016). Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. Journal of Strength and Conditioning Research, 30(1), 267-275.
General training information, not medical advice. If you have an injury, a heart condition or another health concern, check with a doctor or physical therapist before starting a new program.
Written by the ReadyLift team. We build ReadyLift, a lifting log that runs GZCLP and other proven programs with the load math done for you. We link the original program write-ups and the research we rely on. Questions or corrections? Get in touch.