Best for
beginner
Novice and early-intermediate lifters who have outgrown a straight 5x5 program (or want more built-in structure before starting one) and want a beginner routine that doesn't require a coach to run.
Linear progression · 4 days/week
GZCLP
Cody Lefever's tiered linear progression: a heavy T1 main lift, a moderate-volume T2 secondary lift, and light T3 accessory work, run four days a week until each tier stalls out.
Original program by Cody Lefever. Guide published .
How it works
GZCLP: philosophy and structure
GZCLP applies Cody Lefever's GZCL tier system (T1/T2/T3) to a simple 4-day linear progression. Instead of every lift stalling at the same time like a straight 5x5 program, each tier has its own rep target, its own weight jump, and its own reset rule, so squat, bench, deadlift, and overhead press can each progress at their own pace. The underlying volume principle is roughly 1:2:3 — for every rep at T1, aim for about 2 reps at T2 and 3 reps at T3.
Four training days a week, each pairing one T1 (primary) lift with one T2 (secondary) lift, plus 1-2 T3 accessory movements. A common layout: Day 1 Squat T1 / Bench T2, Day 2 OHP T1 / Deadlift T2, Day 3 Bench T1 / Squat T2, Day 4 Deadlift T1 / OHP T2.
Frequency
4 days/week
Run linear progression on four lifts at once without stalling all of them together
Sample week
Sample week: tier structure and starting scheme
T1 starts at 5 sets of 3 reps (last set AMRAP). T2 starts at 3 sets of 10. T3 is 3 sets of 15+, chasing rep quality, not failure.
| Day | T1 (5x3+, ~85% of 5RM) | T2 (3x10, ~65-75% of TM) | T3 (3x15+, light-moderate) |
|---|---|---|---|
| Day 1 | Squat: 5x3, last set AMRAP | Bench Press: 3x10 | Lat pulldown or DB row |
| Day 2 | Overhead Press: 5x3, last set AMRAP | Deadlift: 3x10 | Ab wheel or plank |
| Day 3 | Bench Press: 5x3, last set AMRAP | Squat: 3x10 | Lat pulldown or DB row |
| Day 4 | Deadlift: 5x3, last set AMRAP | Overhead Press: 3x10 | Ab wheel or plank |
Before / after
How GZCLP gets into Repport
This is a preview of the import output, not a live parser. In the app, a real GZCLP plan in any format is read automatically and turned into a tappable session like the one below.
Coach Tom
online
push day 💪
1) bench 4x5 80kg2) ohp 3x8 503) incline db press 3x10 30 each4) cable lat raise 3x15 10kg5) tricep pushdown 3x12 25kg6) skull crushers 3x12 20kg
rpe 8 on everything, add 2.5kg if all reps hit
9:14 AM
Repport session
Push Day A
| Exercise | Sets | Reps | Load |
|---|---|---|---|
| Bench Press | 4 | 5 | 80 kg |
| Overhead Press | 3 | 8 | 50 kg |
| Incline DB Press | 3 | 10 | 30 kg |
| Cable Lateral Raise | 3 | 15 | 10 kg |
| Tricep Pushdown | 3 | 12 | 25 kg |
| Skull Crushers | 3 | 12 | 20 kg |
Demo preview of the import output. In the app, real plans in any language or format are parsed automatically — this page doesn't run the live parser.
1RM Estimator
Epley 1RM · Brzycki 1RM · Average estimate
Result
GZCLP recommends starting light. Use this estimate as an upper bound, not your opening T1 weight.
Epley 1RM
-
kg
Brzycki 1RM
-
kg
Average estimate
-
kg
Educational estimate only. Not medical or coaching advice.
Track four tiers without four spreadsheet tabs
Get GZCLP into an app without retyping it
GZCLP is normally run from a Google Sheet with separate progression trackers for T1, T2, and T3. Repport imports that spreadsheet directly, so each lift's weight, reps, and reset history stay attached to the session instead of a formula you have to maintain by hand.
How to import an Excel workout plan into Repport →Questions
Frequently asked
Everything you need to know about GZCLP.
How does T1 progress and reset in GZCLP?
T1 starts at 5 sets of 3 reps, with the final set taken as an AMRAP. Add 10 lb per session to squat and deadlift, and 5 lb per session to bench press and overhead press, as long as you complete at least 5 reps on the AMRAP set. Miss that 5-rep target on the AMRAP set for two sessions in a row and you move down a stage: 5x3 becomes 6x2, then 10x1, before you reset the weight and start the 5x3 stage again at a lower load.
How does T2 progress and reset?
T2 is 3 sets of 10 reps at a lighter percentage than T1. Add 5 lb per session to squat and deadlift, and 2.5 lb per session to bench and overhead press, as long as you complete all 30 reps across the three sets. If you fail to hit all 30 reps, repeat the same weight next session rather than resetting down, since T2 is meant to accumulate volume, not chase a max.
What's the point of T3 accessory work?
T3 movements (lat pulldowns, rows, ab work) are done for 3 sets of 15+ reps at a light-to-moderate weight, chasing rep quality rather than failure. Once you can complete 25 or more reps on a set, add 5 lb and start again. T3 exists to round out the roughly 1:2:3 T1:T2:T3 volume ratio and support the compound lifts without adding fatigue that interferes with them.
How long does GZCLP typically last?
Most lifters run GZCLP for 3-6 months before the resets on T1 and T2 start happening too frequently to keep making weekly progress. At that point it's normal to move to an intermediate program with built-in periodization, such as 5/3/1, which uses weekly percentage waves instead of session-to-session weight jumps.
Do I need to test my 1RM before starting GZCLP?
No, and Lefever specifically recommends against it. Start T1 conservatively, around 85% of a recent hard set of 5, and let the AMRAP sets tell you how much weight you can actually add each session. Starting too heavy just means hitting the reset rule earlier than necessary.
ON THE APP STORE
Run GZCLP without the spreadsheet upkeep.
Import your plan, log each session in seconds, and keep your training history exportable.
