{ "slug": "gzclp", "name": "GZCLP", "aliases": [ "gzcl", "gzclp linear", "t1 t2 t3", "cody lefever" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "GZCLP is a linear-progression strength routine that divides exercises into three tiers with different rep ranges and progression rules.", "whyLine": "Lifters discuss how the main lifts, secondary work and higher-rep accessories progress, especially when one tier stalls or available weights make the next increase awkward.", "feelWords": [ "GZCLP", "T1", "T2", "T3", "AMRAP" ], "commonPicture": [ { "lead": "Tier 1: 5 × 3 → 6 × 2 → 10 × 1", "why": "Sets × reps. The last set’s extra reps are within that set count; original guidance leaves 1–2 reps available. [community]" }, { "lead": "Tier 2: 3 × 10 → 3 × 8 → 3 × 6", "why": "This secondary work has its own progression, separate from the main lift. [community]" }, { "lead": "Tier 3: commonly 3 × 15", "why": "The original accessory rule uses the final set’s extra-rep target to decide a load increase; weekly layouts commonly use 3–4 days. [community]" } ], "watchFor": "Turning T3 into a second workout. Starting here as a true first week. Ignoring the stall rules.", "whatPeopleSay": [ "**The job:** A structured way to keep linear gains with more than just 3×5. [community]", "**Cody Lefever’s GZCL method** organizes work in tiers. **GZCLP** is its linear-progression version, meaning load or prescribed work progresses according to set rules from one session to the next. [community]", "**Beginner discussions** compare GZCLP with the Basic Beginner Routine and Starting Strength; finishing either one is not a requirement for GZCLP. [community]", "**Why it’s loved:** stall rules are written down. You know what to do when 5×3 dies. [community]", "**AMRAP means “as many reps as possible.”** In Tier 1 (T1) main-lift work, the plus set can feel like a test; it still belongs to the program’s rep and stopping rules. [community]", "**Boostcamp / Liftosaur / Lift Vault** all ship a GZCLP tracker. The program is bigger than the PDF. [community]", "**Compared to 5/3/1:** more weekly AMRAPs, more accessory volume, less “this feels too light.” [community]", "**Compared with a push/pull/legs (PPL) split:** GZCLP names progression rules as well as arranging the week; PPL by itself names an exercise-grouping pattern. [community]", "**First-time lifters** may also compare it with the simpler Basic Beginner Routine. The useful comparison is how well they understand and can follow each program’s rules. [community]", "**The tier labels describe the work:** T1 is heavier main-lift work, T2 is supporting compound work and T3 is higher-repetition accessory work. They do not prescribe the same weight for every lifter. [community]", "**The spreadsheet is not the program.** The stall rules are. [community]" ], "howPeopleRunIt": [ "**Pick 3 or 4 days** and assign a T1 to each. [community]", "**T2 is a related lift** — front squat next to squat, close-grip next to bench — not a random TikTok move. [community]", "**T3s are 2–4 accessories.** They stop at “good pump, still recover.” [community]", "**T1 stage changes:** in the original scheme, missing the base **15 reps** in **5×3** moves the next stage to **6×2**, then **10×1** after the next base-volume failure. These are sets × reps; the final plus set is a separate feature. [community]", "**They log the AMRAP.** That number is the whole point. [community]", "**Rest on T1s is real rest.** Two minutes is not enough for a heavy squat AMRAP. [community]", "**If life shrinks:** they keep T1 + one T2 and go home. [community]" ], "amountsPeopleUse": [ "**Days:** **3–4**. [community]", "**T1:** the ladder **5×3 → 6×2 → 10×1** is the picture people share. [community]", "**T2:** **3×10 / 3×8 / 3×6**. [community]", "**T3:** often **3×15** or 3 sets near 15, last set AMRAP in some writeups. [community]", "**Progression:** main-work weight increases while the prescribed base reps are completed; a missed base total moves to the next rep stage. The original accessory rule raises weight after 25 reps on its last set. [community]" ], "howPeopleKeepIt": [ "**One tracker.** They stop rewriting the sheet every Sunday. [community]", "**The same four T1s** for a training block. [community]", "**T3s can rotate** every few weeks without guilt. [community]", "**A rest day after a brutal squat AMRAP.** [community]", "**Food on 4-day GZCLP** — this is not a cutting gimmick. [community]" ], "howItFeels": [ "**First T1 AMRAP that pops:** they get hooked. [community]", "**A failed 5×3:** they feel like the program broke. It is the next ladder, not a funeral. [community]", "**T3 days that run long:** they leave tired and under-recovered. That is the usual miss. [community]", "**Week 6:** they either trust the rules or they hop to PPL. [community]", "**Vs 5/3/1:** this feels harder week to week. Some people want that. [community]", "**Vs SS:** less squat frequency, more variety. Knees often say thanks. [community]" ], "howLongPeopleRunIt": [ "**Several months** of the LP is common. [community]", "**Then GZCL “method” programs** (The Rippler, etc.) or 5/3/1. [community]", "**Some people describe staying with GZCLP for a year,** resetting working weights and changing Tier 3 accessories as needed. [community]", "**A stall on all four T1s** plus bad sleep is a deload, not a new identity. [community]" ], "deepDive": [ "**GZCL is a framework** (T1/T2/T3, AMRAP, failure rules). GZCLP is the beginner linear. [community]", "**You do not need every GZCL program.** Run the LP until it is honestly done. [community]", "**5/3/1** offers a different family of templates built around a training max and cycle-based progression; its use of plus sets depends on the version. [community]", "**Push/pull/legs** names a split. A version still needs its own progression rules before it can be compared with GZCLP. [community]", "**Three- and four-day schedules** appear in GZCLP discussions; four gym visits are not required by the name alone. [community]" ], "watchForLong": [ "**The AMRAP is not a weekly max-out contest.** [community]", "**T3 is not a second workout.** [community]", "**True first-week lifters** can start simpler. [community]", "**Ignore the stall rules and you just have a random split.** [community]", "**Sharp pain on a T1 single is a stop.** [community]" ], "related": [ "five-three-one", "progressive-overload", "first-gym-week", "ppl", "deload-week" ], "researchPointer": [], "housePointers": [], "playPointer": null, "sources": [ "r/gzcl", "r/fitness GZCLP", "Lift Vault GZCLP" ], "disclaimer": "Community talk may be wrong. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.", "quickAnswerHistory": [ { "field": "commonPicture", "rows": [ { "lead": "T1: 5×3 + AMRAP, then 6×2, then 10×1", "why": "The linear ladder when 5s stall. [community]" }, { "lead": "T2: 3×10, then 3×8, then 3×6", "why": "A cousin lift, more reps, not another max. [community]" }, { "lead": "T3: 3×15-style accessories", "why": "The pump work. Not a third program. [community]" }, { "lead": "3 or 4 days", "why": "Squat / bench / deadlift / OHP as the T1s. [community]" }, { "lead": "Last-set AMRAP", "why": "How GZCL decides you earned the add. [community]" } ] }, { "field": "amountsPeopleUse", "rows": [ "**Add:** small plate on T1 when the AMRAP earns it — same 5/10 lb slogan. [community]" ] }, { "field": "howPeopleRunIt", "rows": [ "**When T1 5×3 fails the AMRAP rule:** they move to 6×2, then 10×1, then reset with a new 5×3. [community]" ] }, { "field": "firstLine", "rows": [ "GZCLP is the Reddit-native linear program: a heavy main lift, a volume lift, then accessories." ] }, { "field": "whyLine", "rows": [ "GZCLP is the Reddit-native linear program: a heavy main lift, a volume lift, then accessories." ] }, { "field": "commonPicture", "rows": [ { "lead": "Schedule: 3 or 4 days a week", "why": "The main lifts are squat, bench press, deadlift and overhead press. [community]" }, { "lead": "Tier 1 — main strength work: 5 × 3 → 6 × 2 → 10 × 1", "why": "The notation here is sets × reps. The final set can include extra reps; it is part of the listed set count. [community]" }, { "lead": "Tier 2 — secondary lift: 3 × 10 → 3 × 8 → 3 × 6", "why": "This is the higher-rep work on a main or related movement. [community]" }, { "lead": "Tier 3 — accessories: commonly 3 × 15", "why": "In the original version, the last set has the extra-rep target for increasing weight. [community]" }, { "lead": "AMRAP means as many reps as possible", "why": "Cody’s original main-work guidance leaves 1–2 reps available rather than requiring an actual failed rep. [community]" }, { "lead": "Main-lift progression: add weight while completing the base reps", "why": "When the base rep total is missed, move to the next set-and-rep stage. The accessory progression uses a different rule. [community]" } ] }, { "field": "whatPeopleSay", "rows": [ "**Cody Lefever (GZCL)** wrote a method; **GZCLP** is the LP people actually run from spreadsheets. [community]", "**r/fitness and r/gzcl** treat it as the default “I finished BBR / SS” next step. [community]", "**Why it’s hated:** the AMRAP culture turns every T1 into a test if the ego is driving. [community]", "**Compared to PPL:** it is a progression, not just a split. [community]", "**True novices** can run it, but BBR / first-gym-week is still the quieter on-ramp. [community]", "**Women’s threads** use the same T1/T2/T3. Loads start where they start. [community]" ] }, { "field": "howLongPeopleRunIt", "rows": [ "**Some people stay on GZCLP a year** by resetting TMs and keeping T3s interesting. [community]" ] }, { "field": "deepDive", "rows": [ "**5/3/1** if they want fewer tests and a monthly TM bump. [community]", "**PPL** if they miss having a “chest day” more than they miss a progression. [community]", "**Self lift 2–4** if 4 days will not fit — GZCLP still works in 3. [community]" ] } ] }