Proven program, faithfully implemented
GZCLP
GZCLP applies Cody Lefever's tier system to a novice linear progression: a heavy T1 compound, a T2 secondary and T3 accessories every session. What makes it more forgiving than a plain 5×5 is that a stall changes the rep scheme instead of ending the run — T1 steps 5×3 to 6×2 to 10×1 before you ever reset the weight.
About the program
Created by: Cody Lefever — The GZCL Method — GZCLP.
Who it's for
- Best for: Linear progression with more volume than a novice 5×5, and somewhere to go when a lift stops moving.
- Experience: Beginner to early-intermediate. The tier names take a session to learn; every decision after that is made for you.
- Time: Three or four days a week. It runs until the rep-scheme fallbacks are exhausted on most lifts.
How it's built
The shape of the program — sessions, sets and rep scheme. Iron Forge fills in the exact weights for you from your maxes.
Week
Day 1 — Squat / Bench
- Barbell Squat — 1×3+
- + 2 more exercises
Day 2 — OHP / Deadlift
- Overhead Press — 1×3+
- + 2 more exercises
Day 3 — Bench / Squat
- Barbell Bench Press — 1×3+
- + 2 more exercises
Day 4 — Deadlift / OHP
- Deadlift — 1×3+
- + 2 more exercises
How Iron Forge runs it
How it works
GZCLP applies Cody Lefever's GZCL method to a linear-progression beginner programme, organising work into three tiers. T1 is your main heavy compound for the day (squat/bench/deadlift/press) done for 5×3+, the last set an AMRAP. T2 is a secondary compound for volume at 3×10. T3 is accessory work at 3×15+ (last set AMRAP). You add weight linearly, and when a tier stalls you drop through progressively lower-rep schemes before resetting.
Tier progression
T1: run 5×3 (last set AMRAP); when you can't hit the reps, stage down to 6×2, then 10×1, then set a new 5-rep-max-based starting weight and begin again. T2 starts at 3×10; when you complete all reps you add weight, and when it stalls you stage down 3×10 → 3×8 → 3×6, then reset heavier. T3 accessories: add weight once the last AMRAP set clears ~25 reps. Small jumps (5–10 lb2.5–5 kg lower, 5 lb2.5 kg upper) keep the linear run going.
Schedule
GZCLP typically runs 3–4 days a week, each day pairing a T1 and T2 from complementary lifts (e.g. T1 Squat / T2 Bench) plus a couple of T3 accessories. The tier structure means every session has heavy strength work, rep-range volume, and higher-rep accessory work — a balanced beginner dose.
GZCLP in Iron Forge
FAQ
- What do T1, T2 and T3 mean?
Tiers by intensity/volume. T1 = the day's heavy compound (5×3+), T2 = a secondary compound for volume (3×10), T3 = accessories for higher-rep work (3×15+). Every session hits all three.
- What happens when my T1 stalls?
You stage down rather than reset: 5×3 becomes 6×2, then 10×1, at the weight you stalled on — each stage buys more progress out of the same load. Only when the last stage stalls does the weight come back, to about 85% of where you were, restarting at 5×3.
- How does T2 progress?
Start at 3×10 and add weight when you complete all reps. When you stall, stage down 3×10 → 3×8 → 3×6, then reset heavier. It trails your T1 lift by a rep-focused margin.
- How do I progress the T3 accessories?
They're 3×15+ with an AMRAP last set — add a little weight once that last set comfortably clears about 25 reps.
- How many days a week is it?
Four here, one per session, rotating the four main lifts so each is trained heavy once and for volume once. Train them on whatever days suit — there is nothing weekly about the progression, so a session missed is just a session moved.
- Why choose GZCLP over plain 5×5?
It keeps a beginner's fast linear gains but adds built-in rep-scheme 'stages' that extend progress before a reset, plus more rep-range and accessory volume for size and joint health.
- Why is my squat a different weight in T1 and T2?
Because they are tracked separately, on purpose. The heavy triples and the volume tens progress at their own pace and hold their own weights, so a stall on one never drags the other back. It is the same lift and two independent entries.
- What happens when the T2 stages run out?
It restarts at three sets of ten, HEAVIER than where it stalled — not lighter. That is deliberate and it is the source's: the volume tier keeps climbing and never deloads. Only the heavy tier takes the 15% cut when its stages are exhausted.
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