GZCLP

By Cody LeFever

Popular linear progression workout routine, based on the GZCL method, featuring well-balanced exercise selection, and proven progression scheme. It's great for beginners, you could choose it right after 3-month course of 'Basic Beginner' program.

Day 1

  • 1

    Tier 1 Squat

    3x4
    150
    3+
    150
    Finish Day Script:
    Barbell
    Plates for each bar side
    75 lb-10/5
    120 lb-25/10/2.5
    -45/5/2.5
    Warmup
    Warmup
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
  • 2

    Tier 2 Bench Press

    10x3
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    47.5 lb-1.25
    75 lb-10/5
    -25
    Warmup
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
    • lb
  • 3

    Lat Pulldown

    15x2
    20
    15+
    20
    Finish Day Script:
    Cable
    Plates for each bar side
    15 lb-10/5
    -10/10
    Warmup

    State variables:

    • lb
    • lb

Day 2

  • 1

    Tier 1 Overhead Press

    3x4
    85
    3+
    85
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    -10/10
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
  • 2

    Tier 2 Deadlift

    10x3
    140
    Finish Day Script:
    Barbell
    Plates for each bar side
    70 lb-10/2.5
    110 lb-25/5/2.5
    -45/2.5
    Warmup
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
    • lb
  • 3

    Bent Over Row

    15x2
    20
    15+
    20
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -5

    State variables:

    • lb
    • lb

Day 3

  • 1

    Tier 1 Bench Press

    3x4
    135
    3+
    135
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    107.5 lb-25/5/1.25
    -45
    Warmup
    Warmup
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
  • 2

    Tier 2 Squat

    10x3
    135
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    107.5 lb-25/5/1.25
    -45
    Warmup
    Warmup
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
    • lb
  • 3

    Lat Pulldown

    15x2
    20
    15+
    20
    Finish Day Script:
    Cable
    Plates for each bar side
    15 lb-10/5
    -10/10
    Warmup

    State variables:

    • lb
    • lb

Day 4

  • 1

    Tier 1 Deadlift

    3x4
    200
    3+
    200
    Finish Day Script:
    Barbell
    Plates for each bar side
    60 lb-5/2.5
    100 lb-25/2.5
    160 lb-45/10/2.5
    -45/25/5/2.5
    Warmup
    Warmup
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
  • 2

    Tier 2 Overhead Press

    10x3
    75
    Finish Day Script:
    Barbell
    Plates for each bar side
    60 lb-5/2.5
    -10/5
    Warmup
    Exercise State Variables changes
    • stage: 1 -> 2

    State variables:

    • lb
    • lb
    • lb
  • 3

    Bent Over Row

    15x2
    20
    15+
    20
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -5

    State variables:

    • lb
    • lb