Program Description
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. Enter 2RM for T1 exercises Enter 5RM for T2 exercises The Method: https://liftvault.com/programs/powerlifting/gzcl-template-spreadsheets/ Simplified explanation: https://www.liftosaur.com/programs/gzcl-the-rippler The Spreadsheets: https://docs.google.com/spreadsheets/d/1-0FRWqOHElqieN1jeCZCiN5gzLitlxP0TY-nHwMe3CU/edit?usp=drivesdk
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 09, 2024 12:57
- Last EditedFeb 22, 2025 12:34
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Incline Bench Press (Barbell)
5
6 reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Incline Bench Press (Barbell)
5
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
87.5%
2
Incline Bench Press (Barbell)
4
5 reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
92.5%
2
Incline Bench Press (Barbell)
4
6 reps
82.5%
3
Standing Behind Neck Shoulder Press (Barbell)
4
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Incline Bench Press (Barbell)
4
5 reps
87.5%
3
Standing Behind Neck Shoulder Press (Barbell)
4
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Incline Bench Press (Barbell)
4
4 reps
92.5%
3
Standing Behind Neck Shoulder Press (Barbell)
4
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92.5%
2
Incline Bench Press (Barbell)
6
3 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
1 reps
97.5%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Incline Bench Press (Barbell)
3
4 reps
95%
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Incline Bench Press (Barbell)
5
3 reps
100%
3
Standing Behind Neck Shoulder Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Stiff Leg Deadlift
5
6 reps
80%
3
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
5
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Stiff Leg Deadlift
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
5
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87.5%
2
Stiff Leg Deadlift
4
5 reps
90%
3
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
5
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
92.5%
2
Stiff Leg Deadlift
4
6 reps
82.5%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Stiff Leg Deadlift
4
5 reps
87.5%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Stiff Leg Deadlift
4
4 reps
92.5%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92.5%
2
Stiff Leg Deadlift
6
3 reps
85%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
1 reps
97.5%
2
Stiff Leg Deadlift
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Stiff Leg Deadlift
3
4 reps
95%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Stiff Leg Deadlift
5
3 reps
100%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
5
6 reps
80%
3
Incline Bench Press (Barbell)
5
AMRAP
RPE 9
4
Pullover (EZ Bar)
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
5
5 reps
85%
3
Incline Bench Press (Barbell)
5
AMRAP
RPE 9
4
Pullover (EZ Bar)
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
87.5%
2
Bench Press (Close Grip)
4
5 reps
90%
3
Incline Bench Press (Barbell)
5
AMRAP
RPE 9
4
Pullover (EZ Bar)
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
92.5%
2
Bench Press (Close Grip)
4
6 reps
82.5%
3
Incline Bench Press (Barbell)
4
AMRAP
RPE 9
4
Pullover (EZ Bar)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
90%
2
Bench Press (Close Grip)
4
5 reps
87.5%
3
Incline Bench Press (Barbell)
4
AMRAP
RPE 9
4
Pullover (EZ Bar)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
95%
2
Bench Press (Close Grip)
4
4 reps
92.5%
3
Incline Bench Press (Barbell)
4
AMRAP
RPE 9
4
Pullover (EZ Bar)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
92.5%
2
Bench Press (Close Grip)
6
3 reps
85%
3
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
4
Pullover (EZ Bar)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
9
1 reps
97.5%
2
Bench Press (Close Grip)
3
5 reps
90%
3
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
4
Pullover (EZ Bar)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
95%
2
Bench Press (Close Grip)
3
4 reps
95%
3
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
4
Pullover (EZ Bar)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
100%
2
Bench Press (Close Grip)
5
3 reps
100%
3
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
4
Pullover (EZ Bar)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
5
6 reps
80%
3
Barbell Row
5
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Front Squat (Barbell)
5
5 reps
85%
3
Barbell Row
5
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87.5%
2
Front Squat (Barbell)
4
5 reps
90%
3
Barbell Row
5
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
92.5%
2
Front Squat (Barbell)
4
6 reps
82.5%
3
Barbell Row
4
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Front Squat (Barbell)
4
5 reps
87.5%
3
Barbell Row
4
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2
Front Squat (Barbell)
4
4 reps
92.5%
3
Barbell Row
4
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92.5%
2
Front Squat (Barbell)
6
3 reps
85%
3
Barbell Row
3
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
1 reps
97.5%
2
Front Squat (Barbell)
3
5 reps
90%
3
Barbell Row
3
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Front Squat (Barbell)
3
4 reps
80%
3
Barbell Row
3
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
100%
2
Front Squat (Barbell)
5
3 reps
100%
3
Barbell Row
2
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
85%
2
Incline Bench Press (Barbell)5 Sets
6 Reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)5 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)5 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)3 Sets
5 Reps
85%
2
Stiff Leg Deadlift5 Sets
6 Reps
80%
3
Pull-Up (Bodyweight)5 Sets
AMRAP
@9
4
Bicep Curl (EZ Bar)5 Sets
AMRAP
@9
Day 3
1
Overhead Press (Barbell)3 Sets
5 Reps
85%
2
Bench Press (Close Grip)5 Sets
6 Reps
80%
3
Incline Bench Press (Barbell)5 Sets
AMRAP
@9
4
Pullover (EZ Bar)5 Sets
AMRAP
@9
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
85%
2
Front Squat (Barbell)5 Sets
6 Reps
80%
3
Barbell Row5 Sets
AMRAP
@9
4
Rear Delt Fly (Dumbbell)5 Sets
AMRAP
@9