GZCLP Program Explained | BEST program you NEVER heard of? | Professional Powerlifter Reviews
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- Опубліковано 10 вер 2023
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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 - Спорт
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!
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
@@gjmjblevins Thanks! And blessings to you as well.
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.
@@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.
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?
GZCLP got me to a 3.5 plate squat, 2 plate bench and 4 plate deadlift. Big up Cody, highly recommend it for beginners.
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.
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🎉
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!)
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!
Thank you so much for explaining everything, had no idea what i was doing til i watched your video.
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!
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
It's like you read my mind. Found out about this program two days ago - day one so far so good. Great content!
Thanks for using my program!
It is a great program - Cody is the man! Blessings
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!
Yeah this program deserves more publicity - it is awesome. Blessings
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.
For sure, it is a great change of pace from Greyskull and is really interesting IMO. Blessings
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.
Thanks for running my program! Glad you found it so helpful!!!
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
@@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
Spread the word, more people should know about this program - it is awesome! Blessings
What a throwback, heard about this from Omar’s video with Cody back in the day
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
Awesome series
Thanks, glad you are enjoying it. Blessings
I am trying this one looks solid
Awesome, hope you enjoy it - stay on the gains! Blessings
The biggest mistake you can make starting this program is starting too heavy.
I rand this program for 4 months and saw amazing gains
Frist UA-cam fitness channel who cuts the crap no bullshit only pure knowledge 🎉🎉🎉❤❤❤
Amazing programme gain 25lbs in my 1RM deadlift after 1 cycle. Volume is the key
Awesome program that self regulates. Blessings back.
Are the T3 last amrap sets also rpe8? Or can i go to true faillure in the last set of t3's?
If my focus is building muscle, should I do another program? Seems it more for strength focused people
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?
It just means to wait out your cycle from the day you failed until it returns back to that exercise.
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
I would like to know the answer to this question also 😅
Greetings from Serbia 😀
think u need to rest 3 days complete, to test your 5rm. and then start again the T1with new numbers
@@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.
@@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.
@@Partreesyou're right, you just rest the specific lift
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
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?
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.
There are some variations out there for higher rep T1 movements - google and look for a Reddit thread on it. Blessings
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!
@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.
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
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
man, I have done it wrong for 5 weeks straight :(. Thanks for the explaination.
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
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?
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?
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
Thank you
Is the + set done as an extra set after the last denoted set or do you rep out on the last set?
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?
Do you think doing 10 singles as really necessary ? Would you get the same outcome of strength doing just a 5x1? Just curious
Do you suggest this program for a 43 yeras old beginner who started lifting before 6 months and doing some body buiding workout inconsistently ?
Would you recommend this for late stage intermediate/advanced lifter?
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?
You just take a break from that lift - keep going on the other ones. Blessings
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.
How did it go?
@@jonatanolsen37 deadlift volume was too much for me with 2 on 1 off.
Started this a week ago, since I am not really progressing at all since making big (previous workout experience) gains on Stronglifts last year. 531 felt good but I didnt progress. My own high intensity, high volume approach improved my maxes a little bit but wasn't sustainable for more than 2 months since it had no periodization. nsuns 4 weeks was interesting but the sheiko reps didnt really make a lot of sense to me since it doesnt seem to be enough volume OR intensity for how bad it beats up my joints.
Now it's not really any of these programs' fault that I am stalling a lot or progressing very slowly for 9 months now, that's probably due to my macro wise alright but very junk food heavy and not very surplus-y nutrition (ive maintained weight for the last 4 months) and my very inadequate recovery (I average about 6 hours of sleep).
I hope GZCLP's periodization will allow me to at least make some slow and steady strength and size gains with my stubbornly suboptimal diet and sleep schedule. My 5RMs starting out are 160kg DL, 120kg Squat, 100 kg bench and 60 kg OHP @ 85 kg bodyweight. I'll update this post with where I am in half a year or so, but don't take this as an indictment on the program if I dont make big gains, I'll probably still be an idiot who doesnt take sleep and surplus seriously enough.
I hope GZCLP works for you - I like it a lot and think it is a good progression from some of the programs you mentioned. Time to get on the gains! Blessings
I have similar numbers. How did it go?
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
It's always total weight
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?
The + is for the last set only
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?
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
If I wanted to add a power clean into this movement for explosiveness, how could I do that with this program?
couldn't u bump up the reps/volume for the tier 1? like 4x5,+, 5x3+, 6x2+ or is it worst this way?
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
Should I run this after starting strength?
i thought instead of weekly increase, its going to be per workout increase 10lbs for lower body and 5lbs for upper body?
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
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?
This is what I'm scratching my head over 😂
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?
Same for the T2 actually. Also with what weight should I start the T2 exercises?
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.
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
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.
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
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.
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.
Would this be considered powerbuilding? Because I really want to get bigger and stronger. I look like poop and really weak 😢
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.
@@GZCL hey dude, would you be able to make a video explaining your system, for a novice lifting looking to achieve an aesthetic physique?
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
@@GZCL what is your recommendation for back and shoulders? which lifts should I do?
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
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 ?
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
Watch the video 2 times i dont understand as im a beginner and not good in english but can anyone suggest this programme like monday , tuesday, thursday ,friday and what workout should i do on monday?? Is it the tier 1 ?? Or only 3 excercise?? Please explain im confused what my routine should
It might help to check out an Excel template with this written out - or use Boostcamp as the program is in their app for free. That will help you see the structure. Blessings
What about biceps?
What are percentages??
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?
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.
12 minutes in, I understand it but my brain is screaming at me to stop 😱
What should the starting weight be for T2 Week 1?
i would recommend like 75-80% of what you do for T1
62% from 1RM
Is this good for a 43 year old like me?
Where was this program first written? Would like to go and read more
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
@@gjmjblevins he originally posted this version of the program to reddit?
@@skillzilla111 great question. Here's where I originally posted it:
swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html
how much weight should i use in the T2 excercises?, and also, should i get them to failure?
About 60% of your 1RM or 70% of your 5RM. No Failure from what i know.
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.
what percentage do you use for the T2
You should use something to start that lets you have 3-4 reps in the tank at least - this is tough to nail down with higher rep ranges but I would advise something around 55-60% of your 1RM, it will ramp up fast so it is better to start too low than to heavy. Blessings
What percentage of T1 is T2?
T1 should be 85% of your 5RM to start - T2 should be something you can hit and still have 4-3 reps in the tank (probably 55-60%). Blessings
Please do smth for size and strength
I’ll add it to the list. Blessings
@@gjmjblevins thank you very much
@@gjmjblevins just would like to gain size and strenght as most routines I feel.are in the middle on this
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.
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
@@gjmjblevins will lowering the reps on evolve mess anything up? I'm on evolve ai now.
You could do a variatiok like RDL on the 3x10 day
With the T3 isolation movements, there is only one. From what I see it is just lat pulldowns and DB rows alternating.
Can you add more if you want or is it best to just stick with the one T3 move?
What isolation exercises could I add for each day?
Confused how if say I've worked up to a 3x6 to failure on deadlift, my next week I add 20lbs to that and do 3x10? If I can't do 3x6 the week before how am I adding that much weight and then doing sets of 10? I rewound a few times to see if I'd missed something in the Tier 2 explanation. Otherwise great video
@@JoshRibakoff oh duh thank you
Ever hear of habituating to the stimulus i.e. plateau? That's an inevitability when doing the same exercises, you know, squat, bench, shoulder press, deadlift. Then what? The then what is the conjugate method.
Elaborate please, what do you do when you plateau
@jayday325 Generally speaking, I would suggest that you completely disregard the competition lift except for, using Hatfield's terminology, compensatory acceleration training (speed) which serves to increase starting strength by developing the instantaneous, simultaneous recruitment of the maximum amount of muscle fiber. By increasing starting strength you have more momentum to get through the 1RM determining stuck point. Considering the fact that it is the determining factor, attention must be given to exercises that get you stronger at that point. As I learned in Mel Siffs book 'Supertraining' you can become stronger at a specific joint angle. Then, too, one must strive to bring up weaknesses (using Lois Simmon's terminology) via sub-optimal position exercises--my terminology. To do so I would use one or both rep schemes that I created. Both employ a strategy of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. Both have proven to be highly effective. If you are serious and wanted to learn those I would send some instruction but I don't want to undertake the work that that would require if they aren't going to be used. Lastly, at some point, you should disregard the sub-optimal position exercises to specialize on the competition lift using the one of my two rep scheme the one exercise approach.
It's a neat program (I'm going by exclusively what was described in this video). Of course, it's geared to be simple and immediately applicable and thus it lacks certain nuances, besides those already mentioned in the presentation. For example, volume is just average, there's really no built-in algorithm to adapt it to the lifter. The lack of deload for T2 and T3 lifts is a bit arbitrary. It's entirely possible to hit a wall in a rep range, or systemically, and sometimes the answer is just that you're too overreached and need a break. The rest times are average-ish to keep the recreational lifter honest. I like it but for the T3 ones which make little sense, seem based on outdated knowledge and they're also at odds with the suggested progression. If you're nearing the upper end of the plus set range at 25 reps, it means the first 2 sets at 15 were exceedingly easy. If you're able to crank out 25 extra reps after short rests as well, it means you're basically doing cardio at that point. One would be better served doing directly rest-pause, or myo-reps, drop-sets etc. if they're really chasing a pump and still want an objective way to track progress while making sure strength is the limiting factor. Or, even simpler, just rest a sufficient amount of time and do straight sets close to failure with the plus set at the end.
There’s literally no compound for back. Just iso exercises. This is crap