Calculator
GZCLP calculator
Build your strength foundation with a clear next workout. Enter your current weights or a 5RM to plan 12 GZCLP sessions, with the stages and increases laid out.
Starting GZCLP? Choose your weights first
T1 is the heavy main lift; T2 is lighter barbell work; T3 is an accessory. In working-weight mode, enter separate T1 and T2 weights. New lifters can use the bar as described in the guide; you do not need to test a maximum.
If you already know a five-rep max (5RM), that mode sets T1 at 85% of it. Choose T2 separately for three sets of ten with one or two reps to spare. The displayed examples are not starting-weight targets.
Next 12 workouts
If every workout hits base volume. AMRAP sets cap at 10 reps.
| Day | T1 | T2 | T3 |
|---|---|---|---|
| A1Wk 1 · 1 | Squat1855×3+base 1545, 25 | Bench953×10base 3025 | Lat pulldown3×15+ |
| B1Wk 1 · 2 | Press855×3+base 1510, 10 | Deadlift1353×10base 3045 | Dumbbell row3×15+ |
| A2Wk 1 · 3 | Bench1355×3+base 1545 | Squat1153×10base 3025, 10 | Lat pulldown3×15+ |
| B2Wk 2 · 1 | Deadlift2255×3+base 1545, 45 | Press553×10base 305 | Dumbbell row3×15+ |
| A1Wk 2 · 2 | Squat1955×3+base 1545, 25, 5 | Bench1003×10base 3025, 2.5 | Lat pulldown3×15+ |
| B1Wk 2 · 3 | Press905×3+base 1510, 10, 2.5 | Deadlift1453×10base 3045, 5 | Dumbbell row3×15+ |
| A2Wk 3 · 1 | Bench1405×3+base 1545, 2.5 | Squat1253×10base 3025, 10, 5 | Lat pulldown3×15+ |
| B2Wk 3 · 2 | Deadlift2355×3+base 1545, 45, 5 | Press603×10base 305, 2.5 | Dumbbell row3×15+ |
| A1Wk 3 · 3 | Squat2055×3+base 1545, 25, 10 | Bench1053×10base 3025, 5 | Lat pulldown3×15+ |
| B1Wk 4 · 1 | Press955×3+base 1525 | Deadlift1553×10base 3045, 10 | Dumbbell row3×15+ |
| A2Wk 4 · 2 | Bench1455×3+base 1545, 5 | Squat1353×10base 3045 | Lat pulldown3×15+ |
| B2Wk 4 · 3 | Deadlift2455×3+base 1545, 45, 10 | Press653×10base 3010 | Dumbbell row3×15+ |
When you miss
Base volume is sets × reps: 15, 12 and 10 for T1; 30, 24 and 18 for T2. A workout counts as a miss when your total reps fall short of it. Hit it and you add weight the next time that lift is in that tier: 10 lb on squat and deadlift, 5 lb on bench and press.
T1
- Miss 5×3+ → next time 6×2+ at the same weight. Miss 6×2+ → 10×1+ at the same weight.
- Miss 10×1+ → rest 2 to 3 days, test a 5RM, start 5×3+ again at 85% of it. Switch "Enter" to 5RM to get the number.
- Never push the AMRAP past 10 reps, even if you have more.
T2
- Miss 3×10 → 3×8 at the same weight. Miss 3×8 → 3×6 at the same weight.
- Miss 3×6 → back to 3×10, a little heavier than your last 3×10 weight: one normal increment is the usual pick, 20 lb is the most Cody Lefever allows.
T3
- 3×15 with the last set as many as you can. Once that set reaches 25 reps, add the smallest plate next time.
- If you cannot get 15, 15, 15, drop the weight 10 to 15% and try again.
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See guided workouts and progress tracking
- Know what to lift today. Your chosen program and current lifts become planned sessions, with weights, sets and reps ready to follow.
- Keep your focus on lifting. Planned weights, reps and AMRAP targets are pre-filled. Record what you complete, one set at a time.
How GZCLP works
GZCLP is Cody Lefever's linear progression for new lifters, built on his GZCL method. Every workout has three tiers. T1 is a main lift, heavy, 5 sets of 3 with the last set as many reps as you can. T2 is a second main lift, lighter, 3 sets of 10.T3 is an accessory, 3 sets of 15 with the last set open-ended. Four workouts rotate: squat and bench, press and deadlift, then the same pairs with the tiers swapped. Run them three times a week (the original) or four.
Weight goes up every time a lift appears in a tier: 10 lb (5 kg) for squat and deadlift, 5 lb (2.5 kg) for bench and press. All sets use one weight. Squat T1 and squat T2 progress on separate tracks, so the calculator asks for both weights.
When you cannot reach a stage's base volume, the next time that lift is in that tier you keep the weight and move to the next stage: T1 goes 5×3+ to 6×2+ to 10×1+, T2 goes 3×10 to 3×8 to 3×6. When 10×1+ fails, you rest a couple of days, test a 5RM, and start 5×3+ again at 85% of it. When 3×6 fails, you restart 3×10 a little heavier than last time. The calculator projects the next 12 workouts as if every one succeeds; the rules below the table tell you what to change when one does not.
Starting fresh? Enter 5RMs and the calculator sets T1 at 85% of each. Pick T2 weights you can do for 3×10 with a rep or two to spare; Cody Lefever's own advice is to start with the bar or your last linear-progression weight and let the increments do the work. T3 weights are yours to choose, so the calculator shows the slot and the rule only.
Plates per side assume a 45 lb or 20 kg bar; use the plate calculator for other bars or collars. The1RM calculator turns a 5RM into an estimated max if you want one.
Sources
- Cody Lefever, "GZCL Applications & Adaptations", Swole at Every Height, February 2016: the program, stages, base volumes, the 5RM reset, the 3-day rotation.
- Cody Lefever, "GZCL Program (GZCLP)" on Boostcamp: per-lift increments in lb and kg, 85% of 5RM starts, the 4-day layout, the T3 rules.
GZCLP was created by Cody Lefever. Physique is not affiliated with or endorsed by Cody Lefever.