GZCLP Program
Cody Lefever's linear progression: three tiers per workout, an AMRAP on every main lift, and a built-in answer for every stall.
GZCLP is the linear progression version of Cody Lefever's GZCL method. Every workout has three tiers. T1 is the main heavy lift (squat, bench, deadlift, or overhead press) at 5 sets of 3, with the last set as many reps as possible. T2 is a secondary lift at 3 sets of 10. T3 is an accessory at 3 sets of 15 with an AMRAP on the last set.
What makes GZCLP special is that stalling is part of the program. When you fail a rep target, the program tells you exactly what to do next: change the set scheme and keep adding weight. That fixes the biggest weakness of programs like 5x5, where a stall just means repeating the same weight.
The week at a glance
Who this program is for
- Beginners who want more volume and variety than 5x5
- Lifters who keep stalling on simple linear programs
- Early intermediates who still progress session to session
- People who want a clear rule for every situation, including failure
The workouts
Workout A1: Squat day
T1 squat, T2 bench, T3 back- Back squat (T1)5 × 3+ (last set AMRAP)
- Bench press (T2)3 × 10
- Lat pulldown (T3)3 × 15+ (last set AMRAP)
Workout A2: Overhead press day
T1 press, T2 deadlift, T3 back- Overhead press (T1)5 × 3+ (last set AMRAP)
- Deadlift (T2)3 × 10
- Dumbbell row (T3)3 × 15+ (last set AMRAP)
Workout B1: Bench day
T1 bench, T2 squat, T3 back- Bench press (T1)5 × 3+ (last set AMRAP)
- Back squat (T2)3 × 10
- Lat pulldown (T3)3 × 15+ (last set AMRAP)
Workout B2: Deadlift day
T1 deadlift, T2 press, T3 back- Deadlift (T1)5 × 3+ (last set AMRAP)
- Overhead press (T2)3 × 10
- Dumbbell row (T3)3 × 15+ (last set AMRAP)
How to progress
- 1T1: add 5 lb each session (10 lb on squat and deadlift) while you get at least 15 total reps across the 5 sets.
- 2T1 stall: when you miss 15 total reps, keep adding weight but switch to 6 sets of 2, then 10 sets of 1, then test a new 5 rep max and restart 5 × 3 at about 85 percent of it.
- 3T2: add weight each session. When you fail 3 × 10, keep the weight and move to 3 × 8, then 3 × 6, then restart at 3 × 10 with a heavier load.
- 4T3: keep the same weight until the final AMRAP set reaches 25 reps, then add weight.
Strengths
- Every stall has a built-in answer, so progress rarely dead-ends
- More volume and back work than 5x5
- AMRAP sets show exactly how close to your limit you are
- Runs as 4 fixed days or a rolling 3-day schedule
Trade-offs
- More rules to learn than simpler beginner programs
- T1 AMRAP sets are hard and need honest effort to work
- Only one T3 slot per day means little direct arm or shoulder work
- Lifters chasing pure size will want more accessory volume
GZCLP's rules are exactly what Vora automates: it counts your T1 reps, triggers the 6x2 and 10x1 stages the moment you stall, and schedules the retest so you never have to track the system by hand.
Frequently asked questions
What do T1, T2, and T3 mean in GZCLP?
They are effort tiers from the GZCL method. T1 is the main lift of the day, trained heaviest for 5 sets of 3. T2 is a secondary big lift at 3 sets of 10 for volume. T3 is an accessory at 3 sets of 15 to balance the program, usually back work.
Can I run GZCLP 3 days a week?
Yes. The four workouts simply rotate across whatever days you train, so on 3 days a week the cycle rolls into the next week. Nothing else changes. Four days just moves you through the rotation faster.
What happens when I fail a lift on GZCLP?
You follow the built-in stage system. On T1, failing 15 total reps moves you to 6 sets of 2, then 10 singles, then a reset off a new 5 rep max. On T2, failing 3 × 10 moves you to 3 × 8, then 3 × 6, then a heavier restart at 3 × 10. The weight keeps climbing through each stage.
Is GZCLP better than 5x5 for beginners?
Both work, and 5x5 is simpler to start with. GZCLP adds more volume, more back work, and a smarter answer to stalls, so many lifters either start on GZCLP or move to it once 5x5 progress slows. If you have already stalled on 5x5, GZCLP is the natural next step.