GZCL: The Rippler Program Explained

By Cody Lefever

The Rippler is a weightlifting program based on the GZCL principle, created by Cody Lefever. The GZCL name comes from his Reddit username - u/gzcl. This program is an excellent next step following the beginner GZCLP program, particularly when your newbie gains have plateaued and you can't increase your weights as quickly.

GZCL principle

Before diving in, here's some basic terminology:

  • Rep Max: This refers to the maximum weight you can lift for a given number of reps. For instance, if you can do 5 reps (and no more) with 100 kg, then your 5 rep max is 100 kg. When measuring this, you should not go to full failure, but stop when you can't maintain good form for another rep.

Now, let's talk about exercises. Exercises in GZCL programs are split into 3 tiers:

  • T1: These are main compound exercises (e.g., Squat, Deadlift, Bench Press, Overhead Press ). These exercises involve the highest intensity (i.e., the largest weights, about 85-100% of your 2-3 rep max), but with lower volume (fewer reps and sets). Typically, you will perform 10-15 total reps, usually within 1-3 reps per set.
  • T2: These are secondary compound exercises (e.g., Front Squat, Romanian Deadlift, Incline Bench Press, etc). These exercises have lower intensity (lower weights), but higher volume (more reps and sets). You should pick exercises that will assist with your T1 exercises. For example, if you want to improve your Squat, you could do Front Squats as a T2 exercise. These exercises are performed with 65-85% of your 2-3 rep max, usually within 5-8 reps per set.
  • T3: These are isolation exercises (e.g., Leg Press, Leg Curl, Triceps Extension, Lateral Raise). These exercises have the lowest intensity (lightest weights), but highest volume (most reps and sets). The goal is to choose exercises that will assist with your T1 and T2 exercises. These are performed with less than 65% of your 2-3 rep max, usually with 8 or more reps per set.

A useful rule of thumb is the 1:2:3 rule - for every rep you perform in T1, do 2 reps in T2, and 3 in T3.

This is a very short description of the GZCL principle. For more information, and more details, I REALLY recommend to read Cody's blogpost.

Application of the GZCL Principle to The Rippler Program

In The Rippler program, we use the 2 rep max (2RM) weight as a basis. This is a 12-week program, where the weight for T1 and T2 exercises changes each week according to a specific pattern.

For T1 exercises, we increase the weight for 2 weeks, then slightly decrease it, and increase it even more in week 4. This pattern repeats through 4-week blocks. We'll have three 4-week blocks. We use 2 rep max (2RM) as a base weight for T1 exercises. So, for first 4 weeks we do 85%, 87.5%, 90%, 92.5% of 2RM weight.

Example of a T1 exercise sets/reps/weight week over week

Bench Press
Barbell
Week 1 (85%)
3x5
112.5
Week 2 (90%)
3x3
120
3+
120
Week 3 (87.5%)
3x4
117.5
Week 4 (92.5%)
5x2
122.5
Week 5 (90%)
2x4
120
4+
120
Week 6 (95%)
4x2
127.5
Week 7 (92.5%)
3x3
122.5
Week 8 (97.5%)
8x1
130
1+
130
Week 9 (95%)
2x2
127.5
2+
127.5
Week 10 (100%)
1+
135
Week 11 (90%)
3x2
120
2+
120

For T2 exercises, we gradually increase the weights over 3 weeks (e.g., 80%, 85%, 90%), then reset to 82.5%, and increase again (82.5%, 87.5%, 92.5%). We repeat this pattern over four 3-week blocks, creating a wave-like pattern. We use 5 rep max (5RM) as a base weight for T2 exercises. We skip T2 exercises completely on weeks 11 and 12.

Example of a T2 exercise sets/reps/weight week over week

Incline Bench Press
Barbell
Week 1 (80%)
5x6
90
Week 2 (85%)
5x5
97.5
Week 3 (90%)
4x4
102.5
4+
102.5
Week 4 (82.5%)
4x6
92.5
Week 5 (87.5%)
4x5
100
Week 6 (92.5%)
3x4
105
4+
105
Week 7 (85%)
3x6
97.5
Week 8 (90%)
3x5
102.5
Week 9 (95%)
2x4
107.5
4+
107.5
Week 10 (100%)
4x3
115
3+
115

For T3 exercises, we don't vary the weight, but aim to do the maximum reps each time. Start with a weight you can lift for 10 reps, then do as many reps as you can, leaving 1-2 reps in reserve. It's better to err on the side of lighter weights. If the weight you choose is too light, the Liftosaur app will automatically adjust and increase the weight as needed in weeks 3, 6, and 9.

Feel free to substitute exercises if you don't have the necessary equipment or if you wish to target specific muscles, particularly for the T3 exercises. If you use the Liftosaur app, there's a handy "Substitute" exercise feature where you can select similar exercises that require different equipment.

1RM test

Starting from week 11, you'll begin preparing for the 1RM test. You won't perform the T2 and T3 exercises at all during this period. On week 11, you will do heavy 2RMs of T1, and on week 12, you'll test your 1RM, and enjoy your new PRs!

Again, this is just a short description, and for full information and details, please read the original post with the GZCL applications.

Check the interactive playground below to see how the program works, and what the weights/sets/reps look like for each week. You can edit the 2RM, 5RM, etc weights for each exercise, and see how the weight changes.

You can run GZCL: The Rippler program in the Liftosaur app. You only would need to set initial RM weights for each exercise, and the app will automatically calculate the weights, change the sets, autobalance the T3 weights, and do all the math for you.

Muscle Balance

Muscles used, relatively to each other
Shoulders
100%
Back
82%
Chest
58%
Glutes
57%
Hamstrings
42%
Triceps
35%
Quadriceps
34%
Biceps
23%
Forearms
15%
Calves
12%
Abs
12%

Try it out in interactive playground!

Tap on squares to finish sets. Tap multiple times to reduce completed reps. Finish workout and see what the next time the workout would look like (with possibly updated weights, reps and sets).

For convenience, you can finish all the sets of an exercise by clicking on the icon. And you can adjust the exercise variables (weight, reps, TM, RIR, etc) by clicking on the icon.

Week 1 - Day 1

Bench Press
Barbell

T1. Set your 2RM before starting the sets (by setting weight state var).

Incline Bench Press
Barbell

T2. Set your 5RM (by setting weight state var) before starting the sets.

Behind The Neck Press
Barbell

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

Lateral Raise
Dumbbell

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

Week 1 - Day 2

Squat
Barbell

T1. Set your 2RM before starting the sets (by setting weight state var).

Stiff Leg Deadlift
Barbell

T2. Set your 5RM (by setting weight state var) before starting the sets.

Pull Up
Bodyweight

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

Bicep Curl
Dumbbell

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

Week 1 - Day 3

Overhead Press
Barbell

T1. Set your 2RM before starting the sets (by setting weight state var).

Bench Press Close Grip
Barbell

T2. Set your 5RM (by setting weight state var) before starting the sets.

Incline Bench Press
Barbell

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

Pullover
Dumbbell

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

Week 1 - Day 4

Deadlift
Barbell

T1. Set your 2RM before starting the sets (by setting weight state var).

Front Squat
Barbell

T2. Set your 5RM (by setting weight state var) before starting the sets.

Bent Over Row
Barbell

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

Reverse Fly
Dumbbell

T3a. Set your 10RM weight (by updating weight state var) before starting sets. Don't be afraid to choose lighter weights - it'll autobalance in later workouts.

You can use this program on Liftosaur - a weightlifting tracker app!
  • Log your workouts there, and have a history of all your workouts on your phone
  • It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
  • And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
Download on the App Store
Get it on Google Play