GZCLP Program Explained | BEST program you NEVER heard of? | Professional Powerlifter Reviews

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"GZCLP: The "Complicated" Linear Progression Program by Cody Lefever is one of my all-time favorites! 🏋️‍♂️💪
In this video, I explore the highly acclaimed GZCLP program created by Cody Lefever. As a seasoned professional powerlifter, I shed light on why this program is a fantastic choice for novices and beginners as well as intermediate lifters looking to kickstart their strength journey.
Join me as I share the key principles behind the GZCLP, focusing on its effectiveness in building raw power and strength gains. I discuss the program's unique approach to compound lifts, which lay a solid foundation for novices and intermediates to develop a strong physique.
Discover how the GZCLP's intricate structure and focus on progressive overload make it an ideal choice for newcomers to the world of strength training as well as intermediate lifters. Whether you're a complete beginner or transitioning from other fitness disciplines, this program is designed to optimize your results.
In this concise review, I cover the GZCLP's potential to help you break through plateaus and achieve new personal records. I also discuss the significance of recovery and provide practical tips to support your overall progress.
Ready to take the first step toward becoming a stronger version of yourself? Hit that 'Play' button now and unlock the power of the GZCLP! Don't forget to subscribe and turn on notifications for more fitness insights and training tips. Let's conquer your strength goals together! 🌟🚀💯"
Blessings

[@GZCL]

Liked and shared! Thanks for reviewing my program. You did a great job breaking it down. I am stoked you like it. Your commentary is valuable and means a lot to me. Thanks for your time and efforts!

[@gjmjblevins]

It is one of the best I have seen - love the thought and care you put into it! Thanks for putting it out and helping people get on the gains! Blessings

[@GZCL]

@@gjmjblevins Thanks! And blessings to you as well.

[@brentdawgs8905]

I’m running it Bro!! Pumped to see how far I can get on squats and dead’s. Jumped down to the 8 reps for T2 and I hope I have at least 2 more weeks/20 lbs before bumping down to 6.

[@GZCL]

@@brentdawgs8905 Thanks for using GZCLP! I've seen people run it for over a year! Just going through the progression cycles several times. The program works quite well.

[@_d0ser]

I thought each week moved into a different percentage progression with an AMRAP test on the last week, this seems like a completely different program?

[@sonoftchalla]

GZCLP got me to a 3.5 plate squat, 2 plate bench and 4 plate deadlift. Big up Cody, highly recommend it for beginners.

[@dunno_112]

how many lbs or kgs before and after u use the program?

[@thereallyinterestingdragon]

@@dunno_112 2 plate bench:225lbs or about 100kg 3.5 plate squat:around 360lbs or 160kg 4 plate deadlift:405lbs or about 180kg

[@dunno_112]

@@thereallyinterestingdragon and how many weights do he/she use before GZCL?

[@thereallyinterestingdragon]

@@dunno_112 i don’t know he did not say what he lifted before in the comment

[@dunno_112]

@@thereallyinterestingdragon hbu? Is gzclp good?

[@chaddd6739]

Been lifting for a year and started with 5/3/1 for Beginners and then moved to 5/3/1 BBB but stalled and did not make a lot of progress hah. Switched to GZCLP for the past two months because of this video and it has been amazing! Finally stalled on my T2 OHP and this video is a great resource to come back and double check I am doing everything right. Appreciate the effort and time to explain such an awesome program!

[@Channel1005]

Spent a TON of time on Reddit last night reviewing loads of information on this program. You summed it up excellently and confirmed I had a solid grasp on the concepts of the program. Looking forward to starting it. Thank you Blevins! (and Cody!)

[@Liftheavy85]

I enjoy the philosophy behind the program and how it can be changed and modified once you understand the progression system. I ran it starting out 3x5 instead of 5x3. So T1 progression was 3x5 -> 5x3 -> 6x2 and once I missed a double I would just reset. T2 progression stayed the same and T3 progression I kept it at 3x10 with the last AMRAP progressing weight if I hit 15 instead of 25

[@ViltrumitaCarioca]

nice choices

[@kr_infinite]

It's like you read my mind. Found out about this program two days ago - day one so far so good. Great content!

[@GZCL]

Thanks for using my program!

[@gjmjblevins]

It is a great program - Cody is the man! Blessings

[@Avel_runner]

dude what a great explanation, helped understand many details and also the mindset behind each tier, some of which ended up escaping me even after a lot of reading loved your channel, there's a lot of love and hardwork in here!

[@brettgetsfit]

Cody is amazing and so is his program. I have only been lifting for one year and this program gave me as a complete novice the structure I needed. Do however wish this video was around when I started cause it would of helped me wrap my head around it a bit better.

[@GZCL]

Thanks for running my program! Glad you found it so helpful!!!

[@bobby8630]

Hi Brett, well done on your progress, it is inspiring - a lot of people believe it is too late to start at your age! Question, did you use Cody's programme for your transformation? and did you train 3x per week or 4x per week? Thanks

[@brettgetsfit]

@@bobby8630 I ran gzclp the whole time, except for the first 8 weeks when I was working out what I wanted to run. 4 day version

[@gjmjblevins]

Spread the word, more people should know about this program - it is awesome! Blessings

[@RickyDavis-tk1ni]

Cody is the GOAT. Been following him for at least 7 years, and the dude is JACKED. stoked to see him get some more love!

[@gjmjblevins]

Yeah this program deserves more publicity - it is awesome. Blessings

[@PastorBenMeyer]

I’ve been running this for 9 weeks now and have loved it. I like that it has more work than GreySkull and the different rep and set ranges help keep things interesting.

[@gjmjblevins]

For sure, it is a great change of pace from Greyskull and is really interesting IMO. Blessings

[@drinkinouttacups2665]

​@@gjmjblevins qould you suggest it if i have stalled on the presses on gslp?

[@Sunnysideupright]

Im at my 5th week today! Great program! I can feel my progress!

[@bananton7932]

I just began my own slightly modified version of this program. As I'm pretty new to powerlifting and I can't currently afford a coach, I really enjoy the low rep ranges for T1. I now have the ability to focus much more on my setups, and to think more about my brace and technique in general. I'm aiming to get a 1000 lbs total this year after half a year of powerlifting and @ < 183 lbs bodyweight. Big ups to both Garrett and Cody - You've saved my young body from being totally overworked

[@benbulloch]

I've been running GZCLP for 3 months so far and really enjoyed the structure and mix of strength and hypotrophy. I think I have at least 3-4 months to go. Squat and DL still progressing in LP. I've cycled OHP a few times due to plateaus and making progress again. BP also about to need a new cycle. I particularly like there are effectively 8 independent cycles happening. 4 for Tier 1 and 4 for Tier 2 rep schemes.

[@Nick-cy2tn]

I'm about to get back to the gym after a year floundering with SL. This vid makes Codys program so much easier to understand thank you🎉

[@adriantamata7932]

Appreciate it brother! Starting my powerlifting journey so I’m willing to give it go I’ve tried the 5/3/1 and got some decent gains can’t wait to see how much I gain from this I love experimenting with new programs makes working out fun

[@faisalhantush9540]

Thank you for building my foundation of programming. Been doing well recently but this is gonna take me way closer to where I’m lookin at.

[@sayonkumarbiswas3886]

Frist KZbin fitness channel who cuts the crap no bullshit only pure knowledge 🎉🎉🎉❤❤❤

[@danieljahn2027]

What a throwback, heard about this from Omar’s video with Cody back in the day

[@gjmjblevins]

Yeah, a lot of people have not heard about it but it is so good it deserves to be brought up for lifters coming into the space - it is a great program! Blessings

[@top5dailyforever]

Thank you so much for explaining everything, had no idea what i was doing til i watched your video.

[@ChuckNorthcuttStrength]

I am trying this one looks solid

[@gjmjblevins]

Awesome, hope you enjoy it - stay on the gains! Blessings

[@SpidermansSymbiote]

I rand this program for 4 months and saw amazing gains

[@Khdeeddcccccew]

Amazing programme gain 25lbs in my 1RM deadlift after 1 cycle. Volume is the key

[@utkuyerlikaya_]

Great explanation and delivery.

[@oneasterisk4703]

The biggest mistake you can make starting this program is starting too heavy.

[@rowellbasilan5001]

i get my 10x1 in OHP in my 9th week :(

[@rowellbasilan5001]

10x1 but last set ARMP got 2reps

[@MidnightIsolde]

Yeah same with 531

[@barrela80]

Ya but at your T2 what’s the weight you start at and do you do T2 after you complete your 5 sets of 3 reps then go in right after and do your 3x10 next confused with that

[@EverydayDesigner]

Oh nice i just finished ph3 from bodybuilding now ill try this

[@benjaminwetscher9614]

Awesome series

[@gjmjblevins]

Thanks, glad you are enjoying it. Blessings

[@JohnSmith-gy2jg]

If you’re failing the last progression of the T2 lift, why would you add 20 pounds then reset at 3 sets of 10. If you can’t do 3 sets of 6, then how could you reset with a heavier weight and do 3 sets of 10?

[@gjmjblevins]

You add 20 lbs from what you started the progression with. For example, if you started with 100 for 10s and then failed with 170 later on with 6s after moving through the progressions then you would start then next progression with 120 (100 + 20) for 10s (not 190 :) ). Hope that helps. Blessings

[@CoachWhillock]

I’m running this programme now and I’m loving it. I still haven’t had to drop the reps yet but I’m gonna be there within a week I think on tier 3 but definitely not tier one or two for at least 3 weeks I’d say. I will add I am taking the tier 1 armrap sets to the grave tho 😂😂 can’t help myself

[@JosephMorrison-q3u]

I don't think he covered this but what percentage do you start your T2 movements? I know T1 is 85% of 5rm but he only says "less weight" for T2

[@robbie154]

Is swapping out OHP for incline bench a good move if our shoulders just aren’t a fan of OHP? Or is that too much benching

[@fail4lot]

man, I have done it wrong for 5 weeks straight :(. Thanks for the explaination.

[@gjmjblevins]

Glad I could help! Check out Boostcamp as well, they have this for free in their app and that can help keep you on track. Blessings

[@Bgpele]

If I go 5x3 100kg then 105kg and fail I go to 6x2 105kg. If I can do 6x2 105kg should I go back to 5x3 110kg or 6x3 110kg ?

[@lightbread201]

You keep following the 6x3 up by 5lbs until you fail that, then you move to 10x1 and move up 5lbs until you fail that

[@Jplaysgames24]

Would this be considered powerbuilding? Because I really want to get bigger and stronger. I look like poop and really weak 😢

[@GZCL]

If you eat enough, yes, this will make you big and strong. Choose the T3 lifts that target the muscles you want to see most improved. I suggest back and shoulders. Those will make your physique change significantly.

[@bobby8630]

@@GZCL hey dude, would you be able to make a video explaining your system, for a novice lifting looking to achieve an aesthetic physique?

[@gjmjblevins]

Like Cody said, eating is more of a factor than training but adding in more T3 lifts can help a lot in adding muscle to areas that don't get taxed as much with the main compound lifts. Blessings

[@ulrichluckehe819]

@@GZCL what is your recommendation for back and shoulders? which lifts should I do?

[@GZCL]

Any kind of vertical pressing for shoulders for T1 and T2. Then T3 lateral raises. For back, do a variety of vertical and horizontal pull exercises such as pull ups, lat pull downs, bent over rows, and cable rows for example. @@ulrichluckehe819

[@cesaregiordano9564]

Which exercises do you prefer to use in T3? Do you add some abs exrecises and do you use any legs and arms isolation exercises? Thanks, it's a very good video and a perfect explenation!!

[@shalevcohen24]

Great video. Super helpful

[@teikou9380]

thank u for your explanation, if I failed at OHP for 10single set ,should I restart my SBD also?or just restart my OHP? Thanks again for your amazing explanation ❤

[@roaldgroeneveld6832]

Are the T3 last amrap sets also rpe8? Or can i go to true faillure in the last set of t3's?

[@damianhunter5476]

Great review and program thank you Garrett for explaining this :) What I don't get is the 2-3 days rest. Does this mean I rest for 2-3 days and do no workouts at all? Or do I just don't do the T1 exercises I failed 10x1 and still do the others? Also isn't there almost a whole week rest for T1 anyways since we are doing this 4x per week? If anyone knows would be much appreciated. Greetings from Switzerland Basel

[@TheDivineSRB]

I would like to know the answer to this question also 😅 Greetings from Serbia 😀

[@GodyArtDesign]

think u need to rest 3 days complete, to test your 5rm. and then start again the T1with new numbers

[@Partrees]

@@GodyArtDesign But your numbers move independent of each other. So I would think you just take 3 days of rest for the tier 1 workout. Like why would I stop OHP because my squat failed? It's a little confusing, honestly.

[@GodyArtDesign]

@@Partrees your regeneration depent on nerv system. If your nerve system is under to much stress you will don't get your real OHP 1rm.

[@gprider1525]

​@@Partreesyou're right, you just rest the specific lift

[@5tr3ngth15k1ng]

Awesome program that self regulates. Blessings back.

[@Spaxcore]

I'm a bit confused about stalling and reset on the T2. Do you just add 10kg to your original starting weight? So say you started the whole program with an empty bar then you stall out on 3x6 at say 80kg, would you just restart with 30kg and go from there? It seems like it would be a big deload.

[@TheRedBrethren]

Coupling this with Nick bares hybrid athlete running. Stuff. I always used to run it as 1 lift for T1, 2 for T2, and 3 for T3. We’ll see how that goes before running starts nerfing me

[@Thatguywho_lifts]

I have a question , so suppose i failed 140kg on bench for 5 sets of 3 during the 5*3 wave, now do i need to start 6*2 wave with 140 kg or do i need to again use the old 85% of 5RM?

[@tomaskores4620]

What if I manage to fail the 5x3 squat before I fail the 5x3 deadlift? Btw nice videos ❤

[@tysonmcewen6578]

Hi Garrett, Just wondering if the T3 movements need to be a vertical pull and horizontal pull? Thanks

[@Tijlcresens]

Been powerlifting for a while. Whenever i do OHP i tend to pass out

[@thefakedeal]

What do you mean by rest 2-3 days? Do I stop working out for 2-3 days or do I skip that particular exercise?

[@Lloydead]

Hey man not sure what you concluded with in the end but I had the same question and going off 05:50 point in the vid it’s mentioned that stalling is independant to the tier/movement so I’m just gonna assume you would rest for 2-3 days for that movement in that tier

[@thefakedeal]

​@@Lloydead yea but what confuses me is you technically don't hit that T1 movement until next week and the equivalent t2 movement for 2-3 days anyway

[@Lloydead]

@@thefakedeal I just read the actual pdf program and it says rest 2-3 days with no further explanation as well, and like you say, you wouldn’t do the T1 for another week and there’s space between the T2 so it’s just a confusing unneeded statement for some. I would just retest your training max the next time you do the T1 movement and that’s it

[@valivali12345]

Thanks a lot for covering this program! One question as I didn't really understand: Let's say on workout A1, I fail on my 10 singles. What does resting 2-3 days mean? After that rest I do the same workout A1 with 5 sets of 3 with the 85% of my new 5 RM, or do I continue with workout B1?

[@gamespotlive3673]

It just means to wait out your cycle from the day you failed until it returns back to that exercise.

[@LambSaucxe]

If I wanted to add a power clean into this movement for explosiveness, how could I do that with this program?

[@Hendrixhimself]

How would you tweak the 10x1? That sounds like it would take a lot of time to get through if you're gonna rest 3 minutes between sets. Would you just drop a couple of sets? And how do you determine a fail on a single on a squat for example? Would you count it as a fail if the first sets feels really heavy?

[@drinkinouttacups2665]

Just do 8

[@WillianMates]

Will try this one, have donne a lot of 5/3/1 in a very similar fashion. Just dont like sets of 3, 2 and 1, since I'm a recreational lifter I think I'll change the T1 to somethng like 3x5+, 3x4+, 3x3+, any thoughts on that? Also thinking about use incline benchand power squat machhine for T2.

[@gjmjblevins]

There are some variations out there for higher rep T1 movements - google and look for a Reddit thread on it. Blessings

[@the_lastguy4895]

I think that would work. I would suggest 3x5+ --> 4x3+--> 5x2+ That way, you can get reps and volume in without needing to do singles. Also remember, all of these programs are great by design; the beauty is in utilization of the different programs to customize a loose fit for your needs. Go out there and be somebody!

[@michaelkklam]

​@the_lastguy4895 I'm doing the same progression as yours, as I think that it's not feasible to do 10 singles in a commercial gym squat rack.

[@nikpetrovic3877]

the only problem is that most of us have a life outside of the gym.. i'm supposed to do a 10x1 with 3-5 min rest between sets, then 3x6 with 2-3 min rests, then 3x15 with 1-1.5min rest?? You realize that equals 40-60 min REST per workout? not including the actual lifts?? or loading plates, moving around the gym, etc? and that's if you only do one t3 exercise (should be at least like 2-4 different t3s per sesh) like there is no reasonable way you could do that workout in under an hour. so when you say "BEST" maybe you mean most impactful? because to be the best you have to factor in efficiency and opportunity cost

[@michaelkklam]

There are lots of variations in the GZCLP program, for example, T1 progression can be 3x5+ -> 4×3+ -> 5×2+ (doing 5 doubles instead of 10 singles). I don't think it's a good idea to do 10 singles in a commercial gym squat rack.

[@GodyArtDesign]

just dont do 3-5 mins. u can do 2.30min. i use at T1 4x5 =20 (or 3x6 =18) 5x3 =15 6x2 =12 in his programm its 5x3 = 15 6x2 = 12 10x1 =10 you can creat the plan for your own training and your life. there is nothing written in stone.

[@BC-ho9nc]

@@GodyArtDesignright. It’s a methodology not a program

[@midnightmarauder2117]

​@@GodyArtDesign do you still start with 85% of your 5rm or do you go lower?

[@GodyArtDesign]

@@midnightmarauder2117 85

[@nickdiaz2997]

Relatively new to this, but when it says to go +10 each session, does that mean +10lbs on each side or +5lbs on each side for 10lbs total added? Thanks

[@krakou2]

It's always total weight

[@Ultimatesw600]

Thanks for the great video! One question: We should start the T1 with 85% of the 5RM, but with what weight we should start the T2 movement?

[@mangoTV6969]

65-70% of 5RM for T2, I use boostcamp app and it says 70% of 5rm for t2

[@bananton7932]

@@mangoTV6969 Thanks for this answer. I was wondering about it too. It makes sense for beginners to start with 70% of 5RM since they have the most untapped potential. I'm sure it'll even out over time, as a beginner will probably increase their 5RM by more than 10 * 100 / 70 = 10 / 0.7 (meaning that as you progress through more cycles, the percentage of your 5RM used for T2 will decrease; even with the 5-10 kg increase per cycle)

[@LukasZ92.]

would it make sense, to do another T2 exercse? I dont want to do full body each workout. I would mix T1 SQ and T2 DL (or SLDL to prevent from too much stress). and then T1 Bench and T2 OHP. so always a similiar movement to built more strenght for either pressing movements or lower body movements

[@gjmjblevins]

You certainly can - full body each day is something a lot of people don't like and consolidating stressors can help hit a certain area hard. Blessings

[@wesrobinson7506]

Would you recommend this for late stage intermediate/advanced lifter?

[@CrackedMB]

Wait so do you warm up with progression before your 5x3 ( per day)? For example on the 5 3 1 you do the first two sets kinda like a warmup then your final amrep set for 5 3 or 1 + depending on the week. So here do you just do a quick warmup then jump into the 5x3?

[@wesrobinson7506]

Hey Garrett, what program would you recommend for late stage intermediate who likes a power building type of program. I’ve been lifting for 10+ years with unimpressive numbers in the big four. Trying to look for something that’s on Boostcamp so I can just plug in the numbers and not have to manually calculate each week lol

[@jimb4366]

Do you think doing 10 singles as really necessary ? Would you get the same outcome of strength doing just a 5x1? Just curious

[@MARINE1FORCE6425]

The 5 sets of 10 at the end is making me lift less because my body is getting used to the light weight at the end and hurting my heavyweight in the beginning? I do this each muscle group twice a week?

[@davidmccrea3503]

Great video. Is there an app for this workout?

[@fredrikgansmark9445]

available @boostcamp app!

[@pizzadispenser1389]

If my focus is building muscle, should I do another program? Seems it more for strength focused people

[@mangoTV6969]

It's for both stength and hypertrophy, but if your focus is only building muscle then you should find another program

[@CreatinePuppet]

i thought instead of weekly increase, its going to be per workout increase 10lbs for lower body and 5lbs for upper body?

[@peterfarr9591]

Seems like a nice program but I do have one big pet peeve - this doesn't include pulling movements at all into T1 or T2 which seems really unbalanced

[@stayontrack]

Yea that's a no-no for me as well since I wanna up my calisthenics game which requires great pulling strength. I made my own 4 day version upper/lower style with as main movements Squat, Weighted pull up, Deadlift, OHP and one pure calisthenics day (upper body) in the weekend. Those 4 main movements I follow the GZCLP style progression of 5x3->6x2->10x1 (4x3 so less sets for deads and squats tho since it's plenty of volume for me already on those). And for all other exercises I just keep it simple and do double progression, hit a certain weight for a certain amounts of reps and increase weight whenever I hit the high end of the rep range (usually 1-2 reps in reserve for compounds and small isolations to failure or 1 rep reserve sometimes) I can go into more detail about what every day looks like but you get the main idea

[@drinkinouttacups2665]

Gzcl talked about eventually moving the rows/vertical pulls to t2

[@MidnightIsolde]

You place the pulls in T2. Plus, single joint isolations in T3 - so can do small muscles such as rear delts there

[@brunoandreilopezrosillo9825]

@@stayontrackhey bro! I just saw this program because I also want to gain strength in the basics of powerlifting S/DL/OHP but I love my weighted calisthenics. I would love to try on your calisthenics/pwrbld program, is there any chance you could send me any sort of format for your program? Thanks!

[@matthewuy2559]

10 singles with 3-5 min rest? So that will take you like 30min - 1hr for tier 1 exercise?

[@donkeylzc]

Hi when i deload, so i deload the specific lift? Or movement patterns for a week? Pls help thanks

[@Kyleforthe3SIKE]

How do you set the tier 2 weights

[@marnickbenjamins7279]

Shoul you fail a T1 progression before going to the nex progression or should you go to the next progression when you cant handle the reps with 2RIR?

[@marnickbenjamins7279]

Same for the T2 actually. Also with what weight should I start the T2 exercises?

[@prashobh8905]

Do you suggest this program for a 43 yeras old beginner who started lifting before 6 months and doing some body buiding workout inconsistently ?

[@streamleazefishhouse]

What constitutes as failing on the 5x3? Is it failing to get to or over 5 on your AMRAP set or is it failing to get 3?

[@mangoTV6969]

Its If you don't get over 3 on the last set

[@ramicollo]

Is the + set done as an extra set after the last denoted set or do you rep out on the last set?

[@100koochy100]

12 minutes in, I understand it but my brain is screaming at me to stop 😱

[@jamief123]

Isn't 10 singles with 3 - 5 minutes rest kind of insane? It will take forever to get through a workout.

[@FactoryStage]

Should complete beginners do this program or not recommended?

[@barbarayunnuencabreramedin9562]

what if i do the same exercise for T1 and T2??, so i work just upper body one day and lower body for another day?

[@roguenify]

Sounds taxing if you switch it to upper-lower body split. It would be 5x3 deadlifts, followed by 3x10 deadlifts or squats, followed by 3x15 lat pulldowns.

[@EverydayDesigner]

Wait so a1 is day 1 and b1 is day two a d a2 day 3 etc

[@jonnydcan9482]

Something is not adding on T2 progression…so once you stall out on a 3x6…you are suppoce to increase the weight and then go back to 3x10??? I mean if you stall out at 3x6 hownare you suppoce to progress with a heavier weight for more volumen?

[@kerseili6887]

This is what I'm scratching my head over 😂

[@pistaker1588]

Bit late here but you don't increase the weight on the 3x6. You got back to the weight you started on with the 3x10, you then increase that weight by 20lbs and start the process again.

[@Touni-Touns]

Is the + for T1 and T3 movements only for the last set? or should we push through each set using the RPE 8 indicator know when to stop?

[@Le_KcKi]

The + is for the last set only

[@robertbrooks1509]

Hey coach how would you program this for a high school football team that lifts MWF? Also what do you suggest on T and THR

[@machado6377]

Probs some off-feet conditioning like bike/rower.

[@BeersStreetPodcast]

G... day 1...Growth Hormone Z....day 2...Zebra Testicles C....day 3...Chinese food w MSG L....day 4...Lesbian Jello Wrestling P....day 5...Pushups

[@AdrianMyriad]

One thing I didn’t understand was how often, do I do 3 workouts a week in each T or what, am I gonna do in that exact order SQ, BN, DL and OHP?

[@gjmjblevins]

The base is 4x per week but the whole point is to cycle through the workouts A1 - B1 - A2 - B2. If you do 3x per week then tou will only get 3 of those in a week but you can still follow the pattern. The 4x per week is explained at 4:17. Blessings

[@BJJMadeEasy]

What about T2? Is it possible to use variations of T1 exercises instead of just more reps of the same T1's? For example instead of doing a back squat for 3x10 i would do a front squat or a high bar feet elevated squat instead. What are your thouhgts?

[@MidnightIsolde]

Yes. You can do variations or the T1 lifts. Or imo any other big compound movements

[@Pancontortilla71]

how much weight should i use in the T2 excercises?, and also, should i get them to failure?

[@darietto75]

About 60% of your 1RM or 70% of your 5RM. No Failure from what i know.

[@oggabob]

When you reach failure you will want to move onto the next rep range (3x8), so no you don’t want to go to failure. At least until you reach it naturally.

[@fabian13333]

thanks

[@mahmoudellafy3611]

What weight should i use in T2 exercises?

[@alpkaragoz700]

Currently I am doing A1 B1 OFF A2 B2 OFF then repeat, as in 2-on-1-off manner. Recovery is good for now, would this frequency possibly hurt my progress in the long run? Looking forward to hear your opinions.

[@jonatanolsen37]

How did it go?

[@alpkaragoz700]

@@jonatanolsen37 deadlift volume was too much for me with 2 on 1 off.

[@stayontrack]

I made it lower/upper with a calisthenics day in the weekend, also I lowered the deadlift and squat volume to 4x3->5x2->8x1 since it's too much otherwise for me

[@pdtzz]

Only issue I had with it as a total novice was the deadlift volume. Tier 2 dl ended up pulling my back. Partly from form breaking down and being exhausted from the volume.

[@gjmjblevins]

Those can be pretty tough - if it was me I would I would lower the deadlift reps per set a touch (like I do in EvolveAI) as I usually keep those lower than squats and bench. Blessings

[@pdotlol]

@@gjmjblevins will lowering the reps on evolve mess anything up? I'm on evolve ai now.

[@jonatanolsen37]

You could do a variatiok like RDL on the 3x10 day

[@JosephMorrison-q3u]

Yep that's what I did. I don't know if it "works but I changed the t2 deadlift to straight leg deadlifts

[@Jamezee312]

When you deload a t1 lift after failing ten sets of singles. Do you only take a few days off on that lift or a few days break from lifting totally?

[@gjmjblevins]

You just take a break from that lift - keep going on the other ones. Blessings

[@zzizzify]

What should the starting weight be for T2 Week 1?

[@nikpetrovic3877]

i would recommend like 75-80% of what you do for T1

[@GodyArtDesign]

62% from 1RM

[@alexandrosmavrikos]

What is the difference between GZCL and GZCLP, I'm really confused

[@Seyiu.]

Gzclp is an example of a linear progression program based on the gzcl methodology.

[@RPM1776]

Should I run this after starting strength?

[@skillzilla111]

Where was this program first written? Would like to go and read more

[@gjmjblevins]

Look for it on Reddit - GZCLP is the username of the author Cody Lefever and there is a lot of info out there on it. Blessings

[@skillzilla111]

@@gjmjblevins he originally posted this version of the program to reddit?

[@GZCL]

@@skillzilla111 great question. Here's where I originally posted it: swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html

[@balkee42]

Is this only for beginners? Ive been training a long time but my lifts have gone down alot. Back to late novice/early intermediate numbers.

[@gjmjblevins]

Anyone can use this and when you stall you can move on the the GZCL method - if you have regressed some this would be a great place to start - just don't begin too heavy. Blessings

[@GodyArtDesign]

your Lifts gone down, because you probobly overtrained. if you trained 3 weeks to hard, you can become very hard overtrained.if you dont do 2-4days break.

[@dag5595]

couldn't u bump up the reps/volume for the tier 1? like 4x5,+, 5x3+, 6x2+ or is it worst this way?

[@gjmjblevins]

You can - in fact that is a known variation and is a perfectly ok idea (I would probably do that as the 10x1 seems a little odd to me :) ). For more info search on reddit for the GZCL program and the discussions about higher rep versions. Blessings

[@ajithsidhu7183]

Please do smth for size and strength

[@gjmjblevins]

I’ll add it to the list. Blessings

[@ajithsidhu7183]

@@gjmjblevins thank you very much

[@ajithsidhu7183]

@@gjmjblevins just would like to gain size and strenght as most routines I feel.are in the middle on this

[@rmcf3972]

Is this good for a 43 year old like me?

[@remic_s2775]

What about biceps?

[@remic_s2775]

What are percentages??

[@a.sedaghat6717]

Thank you

[@Sergey-xu1rk]

Wait so is the last set the plus set?

[@Sergey-xu1rk]

Also, do you start with 85% of 1RM for t2 as well? thanks

[@I3arbarian]

​@@Sergey-xu1rk I think T2 is around 70%