GZCLP
A flexible, tiered approach to beginner/early-intermediate training that teaches you how programs actually work.
By Tyler Talaga, RN · Updated
The GZCLP template
Three or four days a week, rotating through four workouts. Each one pairs a heavy tier 1 (T1) lift with a moderate tier 2 (T2) lift and light tier 3 (T3) accessories.
| 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 |
How progression works
T1: add weight every session (10 lb on the squat and deadlift, 5 lb on the bench and press), with the last set taken for as many reps as you can. When you can't complete 5×3, switch to 6×2, then 10×1. When 10×1 stalls, test a new 5-rep max and restart 5×3 at 85% of it.
T2: add weight every session at 3×10. When you miss, drop to 3×8, then 3×6. When 3×6 stalls, go back to 3×10 with about 15–20 lb more than your last 3×10 start.
T3: when the last set reaches 25 reps, add weight.
Don't know your max? Estimate it from a recent set with the 1RM calculator.
Who It's For
Beginners who want something smarter than Starting Strength, or early intermediates who want a framework they can customize. Good for people who like understanding the 'why' behind their training.
Who It's NOT For
Lifters who want to be told exactly what to do with zero decisions. GZCLP gives you a structure and asks you to fill in some blanks — if that sounds exhausting, pick Starting Strength or 5/3/1 instead.
Why I Recommend It
Cody Lefever's GZCL method is one of the best frameworks in strength training, and GZCLP is its beginner-friendly entry point. The tiered approach (T1 heavy compounds, T2 moderate compounds, T3 light accessories) teaches you how intelligent programming actually works. Clients who run GZCLP tend to understand their training better and make smarter decisions long-term.
Outgrown These Programs?
That's where I come in. Custom programming built for your body, your goals, and your medical history.