GZCL Program (GZCLP)

WHAT IS THE GZCL PROGRAM?

GZCL Program (or GZCLP) is Cody Lefever's linear progression program for intermediate lifters who want to build strength and size. It is a highly popular alternative to Starting Strength and Stronglifts due to its effectiveness and flexible structure.

Boostcamp officially partnered with Cody Lefever to bring GZCL to Boostcamp . This is version 4 of GZCL App on Boostcamp.

Each workout can be broken down into 3 different tiers of exercises:

• Tier 1 (T1): a primary compound lifts (squat, bench, deadlift, or overhead press), done for 5 sets of 3 reps at the heaviest weight

• Tier 2 (T2): a secondary compound lift, done for 3 sets of 10 reps at a lighter weight

• Tier 3 (T3): accessory exercises (like curls, abs, and pulls), done for 3 sets of 15+ reps at the lightest weight

This type of structure allows you to train the lower rep ranges for strength, while also training the higher rep ranges for muscle to help ensure you develop a balanced physique.

WHO IS GZCL PROGRAM FOR?

GZCLP is designed for beginner and novice lifters looking to build muscle and strength. It is a highly customizable program that emphasizes linear progression and periodization, and can be modified to suit the specific needs and goals of the individual lifter. 

WHY USE GZCL PROGRAM?

• Customization: The GZCLP is highly customizable, which allows lifters to tailor the program to their specific goals and needs.

• Proven results: Many lifters have reported successful progress using the GZCLP, including increases in strength and muscle mass.

• Linear progression: The program emphasizes linear progression, which means that the lifter gradually increases the weight on the bar over time. This can be an effective way to build strength and muscle mass.

• Periodization: The GZCLP incorporates periodization, which involves planned variations in training volume and intensity over time. This can help to prevent plateaus and promote continued progress.

HOW TO USE GZCL PROGRAM

First, download Boostcamp and find the GZCL Program. Start onboarding by inputting your 5 Rep Max (5RM) for the main compound exercises. Be conservative with the weights as you’ll be progressing very quickly. If you don’t know your 5 RM, go to the gym and do a test day.

For the workout, start with the T1 primary barbell exercise of the day(either squat, bench, deadlift, overhead press), done for 5 sets of 3 reps at 85% of your 5RM. This is automatically calculated in the Boostcamp App.

Then move onto T2 secondary barbell exercise of the day to further build strength and form practice in the T1 exercises, done for 3 sets of 10 reps. This weight is also automatically calculated in the Boostcamp App.

Lastly, move onto T3 accessory exercises (machines or dumbbells) for 3 sets of 15 reps, with the last set being AMRAP (as many reps as possible). This is to build muscle and work capacity. For T3, you select your own weights and exercises in the Boostcamp App.

HOW TO PROGRESS ON GZCL PROGRAM

T1 and T2 exercises, every workout:

• Add 5 lb (2.5 kg) for Bench Press and Overhead Press. 

• Add 10 lb (5 kg) for Squat and Deadlift.

T3 exercises, every workout:

• Do 3 sets of 15 reps at the same weight, with the last set being As Many Reps As Possible (AMRAP)

• Once you can do 25 reps on the last set, add the smallest weight increment for next workout

FAIL PROTOCOL ON GZCLP T1 AND T2

T1 exercises:

• Start with 5 sets of 3 reps (5x3) and add weight every workout

• Once you fail, switch to 6 sets of 2 reps (6x2) next workout at the same weight

• Once you fail 6x2, switch to 10 sets of 1 rep (10x1) next workout at the same weight

• Once you fail 10x1, rest for 2-3 days and test for a new 5 Rep Max. Use 85% of this number to start a new cycle at 5x3

T2 exercises:

• Start with 3 sets of 10 reps (3x10) and add weight every workout

• Once you fail, switch to 3 sets of 8 reps (3x8) next workout at the same weight

• Once you fail 3x8, switch to 3 sets of 6 rep (3x6) next workout at the same weight

• Once you fail 3x6, restart cycle at a slightly heavier weight (~20 lb/10kg) than the last time you did 3x10

T3 exercises:

• If you fail 3 sets of 15 reps, lower weight by 10-15% and try again

GZCL PROGRAM FAQ

How many days in GZCL Method?

GZCL Program (GZCLP) is designed as a 3-day program, with Day 1, Day 2, and Day 3. The 4-day version simply shifts the following week’s day 1 into the current week.

Recommended workout days for 3-days a week:

• Day 1 - Monday

• Day 2 - Wednesday

• Day 3 - Friday

Recommended workout days for 4-days a week:

• Day 1 - Monday

• Day 2 - Wednesday

• Day 3 - Friday

• Day 4 - Saturday

3 Day or 4 Day for GZCL Program?

If you are a beginner or early novice, we recommend starting with 3 days per week. If you have more experience with barbell weight training and can withstand more volume, you can choose 4 days a week. More days doesn’t necessarily mean more progress.

How to choose T2 exercises for GZCL Program?

Click ••• besides the T2 exercise in Boostcamp to choose your accessories. In general, pick accessories that improve your T1. For example, if T1 is back squat, you should pick front squat or hack squat to complement the main compound lift.

When to add weight with GZCL Program?

Follow the detailed progression guide above. In general add 5 lb (2.5 kg) for upper body T1 and T2 exercises and 10 lb (5 kg) for lower body T1 and T2 exercises.

When to start GZCL Program?

GZCLP is an excellent alternative to Starting Strength or Stronglifts 5x5. GZCL offers a better mix of strength and muscle, as well as more exercise variety for a more balanced physique.

How to eat on GZCL Program?

To properly fuel your body for the demands of the GZCL program, it is important to eat a balanced diet that includes a sufficient amount of protein, carbohydrates, and fat. It is also important to ensure that you are consuming enough calories to support your training and recovery.

Here are a few tips for eating on the GZCL program:

Make sure you are getting enough protein: Protein is important for repairing and rebuilding muscle tissue, so it is important to consume enough of it to support your training. Aim for 1-1.5 grams of protein per pound of body weight per day.

Include carbohydrates in your diet: Carbohydrates are important for providing energy for your workouts and for helping to replenish glycogen stores in your muscles after training. Aim for 2-4 grams of carbohydrates per pound of body weight per day.

Don't forget about fat: While it is important to focus on protein and carbohydrates, it is also important to include some fat in your diet. Fat is important for hormone production and can also help to improve satiety. Aim for 0.5-1 gram of fat per pound of body weight per day.

Eat enough calories: Make sure you are consuming enough calories to support your training and recovery. This will depend on your age, gender, weight, and activity level, but a general guideline is to aim for 15-20 calories per pound of body weight per day.

It is also important to note that everyone's nutritional needs are different, so it may be helpful to consult with a registered dietitian or sports nutritionist to determine the specific dietary needs for your body and your goals.