GZCLP
This article is verified by 2 studies/publications.
Plan overview
Muscle focus
See how the planned working sets are spread across muscle groups.
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Contributing exercises
How are these percentages calculated?
Each working set counts once for every distinct muscle group listed for that exercise in the training.fit library. Two muscles in the same group still count as one. Warm-up sets are excluded; optional exercises count only when selected.
The percentage is a group’s set count divided by the total of all group counts. One exercise can contribute to several groups. This describes planned sets, rather than measured muscle activation, effort or expected growth.
“All listed sessions” counts each session once. A group with no counted sets may still work during an exercise. Muscle groups without a separate area on the body map appear in the list only.
Exercises included in this view
GZCLP is Cody Lefever’s beginner strength programme with three tiers of work. Each session combines a heavier main lift, a lighter compound lift and higher-repetition accessories. It offers more room for accessory choices than a bare-bones barbell routine while retaining clear progression rules.
Who this plan suits
It suits novices who want both strength work and muscle-building accessories. Choose three or four lifting days according to your schedule and recovery. You need a barbell, rack and bench, with additional equipment for your chosen accessories.
Schedule and workout structure
This is the starting prescription for the four-session rotation. The rows are ordered Tier 1, Tier 2, then Tier 3. On a three-day schedule, continue with the next session in the following week. The + marks the final set only; leave 1–2 good repetitions in reserve. Set counts change after the stalls described below.
A1
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Squats | 5 | 3, 3, 3, 3, 3+ |
| Bench Press | 3 | 10 |
| Cable Lat Pulldown | 3 | 15, 15, 15+ |
B1
| Exercise | Sets | Repetitions |
|---|---|---|
| Standing barbell overhead press | 5 | 3, 3, 3, 3, 3+ |
| Deadlift | 3 | 10 |
| Single Arm Dumbbell Row | 3 | 15, 15, 15+ per side |
A2
| Exercise | Sets | Repetitions |
|---|---|---|
| Bench Press | 5 | 3, 3, 3, 3, 3+ |
| Barbell Squats | 3 | 10 |
| Cable Lat Pulldown | 3 | 15, 15, 15+ |
B2
| Exercise | Sets | Repetitions |
|---|---|---|
| Deadlift | 5 | 3, 3, 3, 3, 3+ |
| Standing barbell overhead press | 3 | 10 |
| Single Arm Dumbbell Row | 3 | 15, 15, 15+ per side |
How progression works
The published guide uses small session-to-session load increases. When Tier 1 stalls, move from 5 × 3 to 6 × 2, then 10 × 1 before resetting. Tier 2 moves from 3 × 10 to 3 × 8 and 3 × 6 before its reset. Tier 3 load rises when the final set reaches its target. Follow the source’s separate tier rules; a missed set does not mean every exercise needs to restart.
What the science says
Research supports useful strength and hypertrophy responses across several loading prescriptions. The mixed rep ranges are compatible with those goals, without proving that GZCLP’s tier system is uniquely effective. [1]
A meta-analysis found no clear overall strength advantage for autoregulated over standardized loading. Performance feedback can guide decisions, but a final-set result is a practical tool rather than a guarantee of optimal progression. [2]
These papers examine training principles and prescriptions. They do not establish that GZCLP is superior to other well-designed programmes.
Programme source and version
Original programme description: Cody Lefever – GZCL Applications & Adaptations.
GZCLP alternative exercises
You can perform the following exercises as alternatives to GZCLP.
Filter the exercises below by muscle group and difficulty.
| Exercise | Main muscle group | Difficulty | Type of training |
| Barbell Bench Squat | Thigh training |
Hard |
Compound exercise |
| Barbell Squats | Thigh training |
Hard |
Compound exercise |
| Bench Press | Triceps training |
Medium |
Compound exercise |
| Cable Bent Over Reverse Grip Row | Shoulder training |
Medium |
Compound exercise |
| Cable Lat Pulldown | Upper back |
Easy |
Compound exercise |
| Deadlift | Thigh training |
Hard |
Compound exercise |
| Safety Bar Squat | Thigh training |
Hard |
Compound exercise |
| Single Arm Dumbbell Row | Neck training |
Medium |
Isolation exercise |
| Smith Machine Bench Press | Chest training |
Medium |
Compound exercise |
| Smith Machine Squats | Thigh training |
Medium |
Compound exercise |
| Trap Bar Deadlift | Thigh training |
Medium |
Compound exercise |
Sources
- Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. Currier BS et al. British Journal of Sports Medicine. 2023; 57(18):1211-1220. doi: 10.1136/bjsports-2023-106807.
- The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Hickmott LM et al. Sports Medicine – Open. 2022; 8(1):9. doi: 10.1186/s40798-021-00404-9.