GZCLP guide and free spreadsheet
Beginner · 3 days a week · Until you run out of stages · Beginner linear progression with built-in back-off stages
A beginner linear progression with back-off stages: when you miss reps, the set scheme changes instead of the bar dropping straight back.
Free. The spreadsheet needs no account.
How GZCLP works
GZCLP is four workouts that rotate, each built from three tiers. The first tier (T1) is a heavy compound lift done for low reps. The second tier (T2) is a different compound lift done for more reps at a lighter weight. The third tier (T3) is an accessory, either a lat pulldown or a dumbbell row, done for high reps. Day 1 is squat then bench, Day 2 is overhead press then deadlift, Day 3 is bench then squat, Day 4 is deadlift then overhead press.
You train three days a week on non-consecutive days, so the four workouts roll across the calendar: Monday, Wednesday and Friday of week one are Day 1, 2 and 3, and week two starts with Day 4. Every main lift is therefore heavy once and lighter once across a four-workout cycle.
The stage tables are what separate GZCLP from simpler novice programs. When you cannot finish the target reps, you do not just repeat the weight. You change the set and rep scheme at the same weight (for T1 from 5x3 to 6x2 to 10x1) and keep adding weight from there. That buys extra weeks of progress before a reset.
The last set of each T1 and T3 is taken as hard as you safely can with one or two clean reps in reserve, not to a grinding failure. Those hard sets tell you when the weight is too heavy for the stage.
The schedule
Train on Monday, Wednesday, Friday, or any other days with rest between. Every set uses the same weight, the one you can lift for the written reps.
Day 1: Squat and bench
| Lift | Sets and reps |
|---|---|
| Squat (T1) | 4 x 3, 1 x 3+ |
| Bench press (T2) | 3 x 10 |
| Lat pulldown (T3) | 2 x 15, 1 x 15+ |
Day 2: Overhead press and deadlift
| Lift | Sets and reps |
|---|---|
| Overhead press (T1) | 4 x 3, 1 x 3+ |
| Deadlift (T2) | 3 x 10 |
| Dumbbell row (T3) | 2 x 15, 1 x 15+ |
Day 3: Bench and squat
| Lift | Sets and reps |
|---|---|
| Bench press (T1) | 4 x 3, 1 x 3+ |
| Squat (T2) | 3 x 10 |
| Lat pulldown (T3) | 2 x 15, 1 x 15+ |
Day 4: Deadlift and overhead press
| Lift | Sets and reps |
|---|---|
| Deadlift (T1) | 4 x 3, 1 x 3+ |
| Overhead press (T2) | 3 x 10 |
| Dumbbell row (T3) | 2 x 15, 1 x 15+ |
Week pattern: D1-D2-D3 / D4-D1-D2 / D3-D4-D1 / D2-D3-D4, repeating.
Progression and stall rules
Add weight each time the lift comes round
Whenever you finish the full set count of a main (T1) or second (T2) lift, add weight the next time you do that lift in that role. A common rule is 5 lb (2.5 kg) for bench and overhead press and 10 lb (5 kg) for squat and deadlift. Cody Lefever caps jumps at about 5 to 10 lb (2.5 to 4.5 kg) for novices. Never add weight from set to set inside a workout.
T1 stages: 5x3, then 6x2, then 10x1
The main lift starts as five sets of 3, with the last set taken for as many reps as you can do with 1 or 2 left in reserve. If you cannot get 15 total reps, repeat that weight as six sets of 2 (12 reps needed), then as ten singles (10 reps needed). Do not drop a stage while you are still getting extra reps on the last set.
T1 reset after the singles
Miss the ten singles and you are out of stages. Rest two or three days, test a new 5-rep max, and restart at 5x3 with 85% of that weight.
T2 stages: 3x10, then 3x8, then 3x6
The second lift starts at three sets of 10. Missing a set (fewer than 30 total reps) moves you to three sets of 8, and missing that (fewer than 24) moves you to three sets of 6. After a miss at 3x6, restart at 3x10 with 15 to 20 lb (about 7 to 9 kg) more than your last 3x10 weight.
T3 has one rule
Take the last set of the accessory until one or two reps remain. When you reach 25 reps on that set, add weight at the next workout and go back to 15 reps. T3 never changes stage.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
| Lift | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Squat (T1) | 8 | 5 | 8 | 3 |
| Bench press (T2) | 8 | 3 | 8 | 5 |
| Lat pulldown (T3) | 6 | 3 | 6 | 3 |
| Overhead press (T1) | 5 | 8 | 3 | 8 |
| Deadlift (T2) | 3 | 8 | 5 | 8 |
| Dumbbell row (T3) | 3 | 6 | 3 | 6 |
Who it suits
A good fit
- New lifters who want a plan with squat, deadlift, press and a back exercise built in, so nothing is neglected.
- Lifters who stalled on StrongLifts or a similar program and want something that handles a missed rep without a full reset.
- Anyone with a barbell, a rack, a bench and a cable machine or dumbbells, who can train three days a week.
Look elsewhere if
- People who want to squat, bench and deadlift every session. Each barbell lift is trained heavy only about once a week.
- Lifters who are bored by tracking. Stages, resets and per-lift weights ask for more bookkeeping than a fixed 5x5.
- Lifters who already add weight monthly rather than weekly. They need a cycle-based program.
Common mistakes
Starting too heavy
Begin each lift at a weight you could do for about five reps, then take 15% off for the T1 sets. The program adds volume quickly and the first few weeks should feel easy.
Going to true failure on the last set
The extra-reps set is meant to stop with one or two reps left. Grinding to failure every session wrecks the next workout and hides when you actually missed the target.
Dropping a stage too soon
If the last T1 set still gives you extra reps, the weight is fine. Only change the set scheme when the base reps (15, then 12, then 10) are out of reach.
Adding weight inside a workout
Every set of a lift uses one weight. Weight changes only when you next do that lift in that role.
Skipping the T3 work
The pulldown and row feel optional but they keep your back strength in step with your bench and press. The 25-rep rule gives you a clear reason to add weight.
Your sample week
For each lift, enter: Weight you can lift for 5 reps today (pulldown and row: for 15 reps). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
Day 1: Squat and bench
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 115 |
| 2 | 3 | 115 |
| 3 | 3 | 115 |
| 4 | 3 | 115 |
| 5 | 3+ | 115 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 70 |
| 2 | 10 | 70 |
| 3 | 10 | 70 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 15 | 70 |
| 2 | 15 | 70 |
| 3 | 15+ | 70 |
Day 2: Overhead press and deadlift
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 55 |
| 2 | 3 | 55 |
| 3 | 3 | 55 |
| 4 | 3 | 55 |
| 5 | 3+ | 55 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 100 |
| 2 | 10 | 100 |
| 3 | 10 | 100 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 15 | 25 |
| 2 | 15 | 25 |
| 3 | 15+ | 25 |
Day 3: Bench and squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 80 |
| 2 | 3 | 80 |
| 3 | 3 | 80 |
| 4 | 3 | 80 |
| 5 | 3+ | 80 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 100 |
| 2 | 10 | 100 |
| 3 | 10 | 100 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 15 | 70 |
| 2 | 15 | 70 |
| 3 | 15+ | 70 |
Day 4: Deadlift and overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 115 |
| 2 | 3 | 115 |
| 3 | 3 | 115 |
| 4 | 3 | 115 |
| 5 | 3+ | 115 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 50 |
| 2 | 10 | 50 |
| 3 | 10 | 50 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 15 | 25 |
| 2 | 15 | 25 |
| 3 | 15+ | 25 |
The spreadsheet
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Open it in Google Sheets
- Download the .xlsx file above.
- Go to Google Drive and choose New, then File upload, and pick the file.
- Double-click the uploaded file and choose Open with Google Sheets.
- Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
GZCLP vs StrongLifts 5x5
StrongLifts is simpler: two workouts, fixed 5x5, and a reset after three misses. GZCLP asks for more tracking but lasts longer because missed reps move you to a new set scheme instead of straight back to a lighter bar. Read the StrongLifts 5x5 guide.
GZCLP vs Greyskull LP
Both end the main lift with an extra-reps set. Greyskull trains the main lifts more often and resets by a fixed percentage. GZCLP spreads each lift over a heavy and a light day and uses stages to keep progress going. Read the Greyskull LP guide.
GZCLP vs nSuns 5/3/1
nSuns is the next step for many lifters who finish GZCLP: more weekly volume at percentages of a training max, with a heavier workload and recovery cost. Read the nSuns 5/3/1 guide.
Load GZCLP into Train and log each session against the plan.
Start it in Symmetric StrengthThe workouts in Train carry the first stage of each tier: 5x3 for the main lift, 3x10 for the second lift and 3x15 for the accessory. When you miss reps, use the stage table on this page to change the sets and reps yourself.
Common questions
What do the plus signs mean in GZCLP?
A plus means the final set of that exercise is taken for as many reps as you can do with form intact, usually leaving one or two reps in reserve. T1 reads 5x3+ and T3 reads 3x15+.
What happens when I miss reps on the main lift?
You keep the same weight and move to the next stage: 6x2+ and then 10x1+. If you miss the base reps on the ten singles, test a new 5-rep max and restart at 5x3+ with 85% of it.
Can I run GZCLP on fewer than three days?
The program was laid out for three days a week on Monday, Wednesday and Friday. Running it on two days works but stretches the four-workout rotation over a longer cycle, so progress is slower.
Why do T1 and T2 swap lifts?
Squat is T1 on Day 1 and T2 on Day 3, bench the other way round, and the same for deadlift and overhead press. Each lift gets a heavy day and a higher-rep day.
When should I change the T3 exercises?
Cody Lefever suggests running two or three full cycles first. After that you can add a second accessory and begin moving toward a more flexible GZCL layout.
What do I run when the stages are used up?
A 5-rep max retest and a fresh cycle keeps you going for a while. Once resets come too often, move to an intermediate weekly-wave program, or to the fuller GZCL Method that GZCLP was built to lead into.
Know where you stand
Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.
Sources and credit
GZCLP was created by Cody Lefever as the linear-progression entry point to his GZCL Method. His original write-up is on the Swole at Every Height blog. This guide describes the program in our own words and links to the original sources.
Checked . Symmetric Strength is not affiliated with Cody Lefever or the GZCL Method. Program names are used only to identify the programs.