GZCLP
Two full-body days: one heavy T1 lift, one volume T2 lift, and high-rep T3 accessories.
- Biceps
- Calves
- Chest
- Forearms
- Glutes
- Hamstrings
- Lats
- Lower Back
- Middle Back
- Quadriceps
- Shoulders
- Traps
- Triceps
The schedule
Two full-body days a week. Every day has one heavy Tier 1 lift (5 × 3+), one Tier 2 volume lift (3 × 10), and Tier 3 accessories (3 × 15+). Squat leads Day 1 and overhead press leads Day 2.
How progression works
Add 5-10 lb to T1 and T2 lifts each session while you hit your reps; add weight to T3 accessories when the last set hits 25+ reps. Miss reps, and the tier drops to a new rep scheme at a slightly lower weight.
The days
- Day 1
One heavy lift, one volume lift, and accessories.
- Day 2
Press heavy, pull for volume, row for balance.
Credit where it is due
This program was adapted from GZCLP by Cody LeFever.