GZCLP, explained. And a free app that runs it for you.
GZCLP is one of the best programs for someone new to lifting with a barbell. It was made by powerlifter and coach Cody Lefever. You train three days a week, do three exercises each time, and add a little weight whenever you hit your reps. This page explains the whole program in plain words.
The four workouts
There are four workouts that you rotate through in order. With three training days a week, you won’t always do the same workout on the same weekday. That’s normal. Leave at least one rest day between sessions.
| Heavy (T1) | Medium (T2) | Light (T3) | |
|---|---|---|---|
| Day 1 | Squat | Bench press | Lat pulldown |
| Day 2 | Overhead press | Deadlift | Dumbbell row |
| Day 3 | Bench press | Squat | Lat pulldown |
| Day 4 | Deadlift | Overhead press | Dumbbell row |
The three tiers
Every workout has one exercise from each tier. Tier 1 is the main barbell lift of the day, heavy and for few reps. Tier 2 is another big lift, lighter and for more reps. Tier 3 is a lighter back exercise for lots of reps. Each big lift shows up twice in the rotation, once heavy and once medium.
Sets and reps
Every lift starts at stage 1. A “+” means the last set is as many reps as you can, but stop with a rep or two left in you rather than grinding to failure.
| Tier 1 | Tier 2 | Tier 3 | |
|---|---|---|---|
| Stage 1 | 5 × 3+ | 3 × 10 | 3 × 15+ |
| Stage 2 | 6 × 2+ | 3 × 8 | |
| Stage 3 | 10 × 1+ | 3 × 6 | |
| Rest | 3 to 5 min | 2 to 3 min | 1 to 1.5 min |
When the weight goes up
For tier 1 and tier 2, you succeed when you get all the reps of your stage, counted over every set. Then you add weight the next time you do that lift: 2.5 kg (5 lb) for bench press and overhead press, 5 kg (10 lb) for squat and deadlift. For tier 3, you add weight once your last set reaches 25 reps.
When you miss reps
Missing reps doesn’t cost you any weight. You keep the same weight and move to the next stage, which spreads the work over more sets with fewer reps each. So a tier 1 lift goes from 5 × 3+ to 6 × 2+ to 10 × 1+.
If you miss at the last stage, that lift starts over at stage 1:
- Tier 1: test a new 5 rep max, the heaviest weight you can lift five times with good form, and restart at 85% of it.
- Tier 2: take the last weight you lifted at stage 1 and add 7.5 kg (15 lb).
Choosing your starting weights
A common way to start is from your 5 rep max for each barbell lift. Tier 1 starts at 85% of it and tier 2 at 65%. For the two back exercises, pick a weight you can lift about 15 times. If you’re unsure, start lighter than you think. The program adds weight quickly in the first weeks, and a start that feels easy is exactly how it’s meant to feel.
Spreadsheet or app?
Most people run GZCLP from a spreadsheet or the notes app, and it works. The hard part is keeping track: which stage each lift is on, what the last stage 1 weight was, which workout comes next after a missed week, and what to do after a bad day. That bookkeeping is where people slip, and it’s the reason Sabel exists.
Running GZCLP in Sabel
Sabel is a free iPhone app that runs GZCLP for you. You enter your starting weights once, or a set you’ve done and it works out your 5 rep max. After that it lays out every session with the weights, sets and reps. You tap each set as you do it, and when you finish it works out the next time for every lift, including stage changes and restarts.
The rotation follows your workouts, not the calendar, so a missed week doesn’t skip anything. If you lift a different weight than planned, the next session builds on what you actually lifted. And if your last set goes far beyond the target, Sabel can add one extra small step on top of the normal increase.
It works in kilograms or pounds and also includes 5/3/1 for Beginners. There are no ads, no account and no subscription, and your training stays on your iPhone.
Download SabelCommon questions
Is GZCLP good for beginners?
Yes. It’s built for people early in their lifting, and it covers all four big barbell lifts plus back work, which many beginner programs skimp on.
How many days a week is GZCLP?
Three, for example Monday, Wednesday and Friday, with a rest day between sessions. Because there are four workouts, they keep rotating and the week doesn’t have to line up.
What if I miss a workout?
Do the next workout in the rotation when you’re back. Nothing is skipped, you just continue where you left off.
How long does a GZCLP workout take?
Mostly it depends on your rest. Add up the rest times above plus a few warm-up sets and it usually comes to about 45 minutes to an hour.
Is there a GZCLP app for Android?
Sabel is iPhone only for now.
Sources: Cody Lefever’s original guide and The Fitness Wiki’s GZCLP page.