GZCLP Modified for Hypertrophy

How The “GZCLP For Hypertrophy” Program Works
Back in July 2017, I put out an infographic on /r/fitness from Reddit about Cody LeFever’s GZCLP linear progression program in order to simplify and bring more awareness to what I thought was one of the best workout routines for beginners to barbell training. It brought plenty of well-deserved attention to an often overlooked program choice for beginners and became a widely-used reference until today. 

Ever since releasing that infographic, I’ve received plenty of PMs with questions and feedback. Based on progress updates from both anonymous Redditors as well as my own training clients, I made the following tweaks (as listed below) while keeping the main principles around, which results in what I think is a pretty damn incredible workout program for beginners.

TWEAKED THE SET X REP PROGRESSION

Trainees seemed to benefit from more reps per set instead of ten sets of singles (plus the time issue), so I've changed the progression cycle to reflect that.
INCREASED INTENSITY FOR PULLING LIFTS

People seemed to have better results when they increase the intensity on pulling movements (lat pull downs, rows, etc.) right from the very beginning.
1-2 MANDATORY ACCESSORY LIFTS

While accessories were largely optional on the original program, GZCLP for Hypertrophy actually makes it mandatory and gives you options on what to do.

Based on the progress of my coaching clients, the results have been pretty amazing — so I decided to put the program in an easy-to-use spreadsheet format that does all of the thinking for you. All you have to do is to choose your exercises and log your weights after each workout, and the spreadsheet will show you exactly how to progress and calculate what you should do next time that session comes back around. 

The original GZCLP T1 progression scheme went 5×3 -> 6×2 -> 10×1 (moving to the next set X rep scheme once you fail to add weight at your current one) then testing for a new 5RM at the end of that cycle.
My version adds 3×5, 4x3 then 5x2 at the beginning of the cycle and takes out 10×1, since I’ve noticed that those who aren’t training for powerlifting benefit more from additional reps per set than ten sets of singles. Not to mention 10 sets of a compound lift takes up a lot of time and energy.

T2 progression schemes are kept the same on this version.

For T3/accessories, I did away with the AMRAP on the last set and instead chose to increase the weights once the lifter can complete 3 sets of 15 reps (or 3 sets of 12 reps, depending on which rep scheme you choose).

SAY NO TO BROSCIENCE

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Bulgarian Split Squat (Dumbbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Safety Bar Squat

Chest Fly (Dumbbell)

Leg Extension

Hammer Curl

Deadlift (Barbell)

Overhead Press (Barbell)

Seated Row (Cable)

Romanian Deadlift (Dumbbell)

Band Pull Apart

Skull Crusher

Lateral Raise (Dumbbell)

Single-Leg Leg Curl

Tricep Rope Push Down (Cable)

Glute Ham Roller

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