• Stats: 195cm, 90kg, returning lifter.
• Training Philosophy: From past experience, my body responds best to high-intensity, quality sessions with plenty of rest. I am sticking to a 3-day per week schedule and focusing on getting a QUALITY heavy compounds session and finish in under an hour, rather than dragging out super long sessions with endless isolation work.
• Goals: Focusing heavily on functional strength and recovery. I plan to run this strength block for about 4 months before transitioning into a dedicated hypertrophy phase.
• Exercise Selection:
  • Added kettlebell swings to act as a full-body equalizer and build posterior chain power.
  • Included dumbbell pullovers and dead bugs specifically to help fight my pectus excavatum.
  • I got great chest, legs, traps genetics, meanwhile I have very long arms that are notoriously stubborn to grow, so I wanna try to just hit them heavy with dips and skull crushers

I just started GZCLP officially yesterday, and that was after a 2.5-3 week layoff. I'm already fairly weak due to being on dialysis, as I can experience protein and muscle loss. Yesterday was my Day 1, meaning squats in T1, and I didn't feel comfortable trying to do all 5 sets of 3. With deadlifts, I use a trap/hex bar, which weighs 60 pounds. For T2, I don't think I could effectively do a single set of 10 with just the bar without taking a long time. With that said, is it okay if I slowly build up my capacity of reps and sets until I get to the requisite schemes listed in the program? For example, I only did 2x3 of my squats yesterday, but I could probably do at least 3 sets next week, I think. For the deadlifts on T2, I could work up to 10 reps. This may also apply to my T2 squats, as those would need to be done with just my body weight for now, and I'm not sure if I could get 10 in a row of those, either.

For anyone wondering why I chose a trap bar for deadlifts, I have no intention of being a powerlifter, so at this time, while still a novice, I'm not as interested in pulling from a standard barbell.

What do you guys think?

Hello,

I am getting back into lifting weights after a long hiatus. The deadlift is stumping me. I was wondering if my back is rounding too much during the lift. It feels that I am able to get into a good starting position but am losing it when I start the lift. I am trying to think about pushing the floor away rather than pulling the weight up. Is it likely that this is too much weight for me right now and I should decrease the load until my form improves?

Any tips or advice would be appreciated!

Dunno but is it intended to have about 10 reps in Reserve on set 1 and 2 to achieve 25 reps on set 3?

Am I doing something completly wrong with Tier 3s?

I am currently in incressing weight if I get 15/15 no matter the reps on set 3 but not sure why so many reps in Reserve are that helpful on tier 3

If I add too much weight I wont even reach 15 reps on set 3 so now my goal is basically increasing weight a little bit if Im around 15-20 reps each set plus 25 reps just burn me before I even fail muscles lol...

Dunno but cant get 25 reps on leg extensions without having to almost puke

What's the deal? This has happened a few times now.

T2 deads from going 3x10, next time I attempt 8 and failure. Go to 6 to progress.

Same thing with OHP and now squat. I went from 225x3x10 on squat last week to barely getting 7 this week. Last week I failed deadlifts 6x2 on my first try of it as well, ohp on T1 the same story fall at 3x5, immediate fail at 6x2. Slow climb 10x1. I've only been training 6 months but still I was hoping to grind some more in that middle progression but I just seem to fall flat everytime.

Backstory: Ran GZCLP earlier this year. Had to tap out because of cranky joints (48m, new lifter). I was thinking of finishing my current block and then jumping on GZCLP again to max out newbie gains.

My question is:
can I do the main lifts with the GZCLP progression and supplemental and assistance work per Rippler? I like the idea of extra incline barbell work and the variation of assistance exercises, plus not doing high rep squats and deadlifts is appealing to me as I age.

Or would that rep/exercise setup be detrimental in a way I’m not seeing?

Thank you.

If I did 5x3 @ 70 kg Barbell Bench Press today but the last rep on my 5th was a struggle, do I am for 5x3 @ 72.5 kg next week or do I already go for 6x2 @ 72.5 kg knowing I won't make 5x3?

And if I do attempt the 5x3 but fail at the third set, lets say I do

1. Set 3, 2. Set 3, 3. Set 2... do I go on with "2" or even "1" til the fifth set and call it a workout or do add another set of 1's or 2's instead?

I somehow think it would be smarter to move on with 6x2 til I know I won't make it and drop to 10x1's at the 75 mark and drop back to 67.5 kg for a new start at 5x3+ instead of dropping all the way back down to 60 kg for 5x3.

The protocl says don't add more than 5 kgs to your "lift" once you reset... I started at 55 kg 5x3. So I basically should start at 60 or 62.5 kg again... why not just 67.5 since I did that "fairly easy"

Hello friends! I have a question about correctly substituting T3 exercises. I workout at home and I only have access to a barebell with rack, a bench and a wall-mounted lat machine that also allows for horizontal rows. So, I had to switch a couple of exercises in Liftosaur. I tried to target the most similar muscle groups given my equipment, but I'm concerned there might be better/more faithful alternatives.

• For Day One, I substituted Seated Leg Curls with Good Mornings and Leg Extensions with Front Squats;
• For Day Four, I substituted Chin Ups with Lat Pulldowns (that are originally present in Day Two) and Skull Crushers with Tricep Cable Extensions;
• The rest is exactly the same.

What do you think? They should work, no? Thank you!

Hi, new to GZCLP program. In one of the original programs it suggests lat pulldowns as a T2 exercise twice a week. Does this mean I should progress the weight on this by 2.5kg a week? seems like a quick progression. Or could I do a couple of different varieties of lat pulldown - say wide grip and narrow grip and progress them separately?

I also want to add incline bench press as a T2 exercise once a week. Is this to much pressing alongside flat bench and OHP?

I have been weightlifting for about 10 months, and have been doing lat pulldowns as part of my other routines so I have some experience with lifting, but started from a low base as I was recovering from cancer treatment.

Any advice appreciated.

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

Hi so i started my 2nd cycle of J&T2 after having successfully completed 12weeks of it and my strength went up alot during the 1st one

Bench 80–>90kg
Squat 128–>140kg
Deadlift 190–>220kg
OHP 55–>65kg

But now that im starting my second cycle i got reminded again by the insane amount of volume progression J&T2 needs from you and seeing boostcamp tell me 36sets in one day my brain got war flashbacks and was like HELL NO

So my question is.. can i reduce the T2s from three exercises to two and the T3s from four to three? That would reduce my sets from 36 to 24 per day

And maybe change those damn hard exercises with those in the picture

If I start with

T1 Squat (thats obviously my Squat focus day)
T2 Bench
T3 Rows

Thats the standard set up.

But do I add T3 Leg Curls and Extensions for this day?

Why wouldn't T3 Squats (again) with lower weight NOT be the best T3 to support my T1 (Squats)?

I dunno really how to set up the T3s so they make sense.

I obviously can't do triceps and biceps or lateral raises cause the next day is

T1 OHP
T2 DL

I dont want to fatigue my arms on monday.

Eh can someone give me some advice?

My current set up is following:

Monday:

• T1 Squat
• T2 A: Bench
• T2 B: T Bar Rows Chest Supported
• T3 Leg Curls
• T3 Calf Raises
• T3 Face Pulls

Tuesday:

• T1 Overhead Press
• T2 A: RDLs (can't DL before Pull Ups need energy for Pull Ups)
• T2 B: Pull Ups (cant do 3x15 yet so I do 3x6 and work to 3x8 then 3x10, then add weight later back to 3x6)
• T3 Overhead Triceps Extensions (Cable)
• T3 Hammer Curls (Cable)

Wednesday Off

Thursday

• T1 Bench
• T2 A: Squats
• T2 B: T Bar Rows Chest Supported
• T3 Chest Flys (Machine)
• T3 Face Pulls (Cable)
• T3 Calf Raises (Standing, Smithmachine)

Friday

• T1 Deadlift
• T2 Overhead Barbell Press
• T3 Lat Pulldowns (cant do any Pull Ups now cause of DL and OHP Fatigue, so no chance to do T2 Pull Ups)
• T3 Overhead Triceps Extensions (Cable)
• T3 Cable Hammer Curls

You guys think this is fine?

I put direct arm work on Tuesday & Friday so it won't infere with Tuesday and Friday workout if I'd do them Monday and Thursday. Ya'll know what I am trying to ask?

Should I swap Chest Flys to "Volume" Monday since I am doing heavy squats monday and put leg curls on Thursday since I am doing volume legs on thursday and heavy bench thursday? You guys know what I mean?

Dunno... makes sense to do volume "T3" of legs on my Squat Day or should I put it on my "Bench" or "OHP" Day since I am not doing 5x3 DL or Squats on those days. Same goes for arms... arms make no sense on any day tbh. The only day they make sense is really tueday and friday since those days are followed up by default rest days which arms aren't required.

I am going insane.

Post your wins and fails. Questions and answers.

I just started running gzcl last week on a 3 day programme. And I think I’ve gone wrong already. Did I start off too heavy?!

I have almost 4 years lifting experience but I’ve been plateaued for a while and life stresses mean I’m not at my best. I thought gzcl would be a good way to build my strength back.

Some stats: 40 year old female, weighing 56kg.
1RMs: - DL 90kg

- bench 50kg

- squat 50kg (so weak! 😂 they’ve just never been a priority and some medical stuff after birth of kiddies means I’ve typically stuck to lower weight and unilateral stuff for squats)

I was excited to get going last week and ran this programme:

T1 - bench 5 x 3 @ 35kg (8 AMRAP)

T2 - b-stance RDL 3 x 10 @ 15kg

T2 - goblet squat 3 x 10 @ 17.5kg

T3 - lat pulldown 3 x 15, bi/triceps 3 x 15

T1 - deadlift 5 x 3 @ 70kg (3 AMRAP) 

T2 - split squat 3 x 10 @ 12kg

T2 - dumbbell bench press 3x10 @ 12.5kg 

T3 - seated row, paloff press, deadbug 

3.

T1 - squat 5x3 @ 40kg (AMRAP 5)

T2 - deadlift 3x10 @ 55kg

T2 - shoulder press 3x8 @ 7.5kg

T3 - incline bench 3x 12 @ 12.5kg 

T3 - one arm row 3 x 15 @ 12.5kg

But I’ve come unstuck in week 2 already. First session was great:

t1 - Bench 5x 3 @ 37.5kg (AMRAP 8)

T2 - b-stance RDL 3 x 10 @ 15kg

T3 - lat pulldown 3 x 15, bi/triceps 3 x 15

second session today was a disaster. I tried putting 5kg on the bar for my DLs and only managed the first set x 3 of my deadlifts. Had to drop to one rep per set for the remaining 4 sets. Is that right?? The session looked like this:

T1 - deadlift 1 x 3reps @ 75kg then 4 x 1rep @ 75kg  

T2 - split squat 3 x 10 @ 12.5kg

T2 - dumbbell bench press 3x10 @ 12.5kg 

T3 - seated row, paloff press, deadbug 

Did I start too heavy? Or is this right and I should now just keep at 75kg until I can do the 3 reps for 5 sets?

thanks!

I've been building a gym tracker (DropSet) and one of my rules is that built-in programs must follow the source material exactly — no loose interpretations. The GZCL implementations cover GZCLP, Jacked & Tan 2.0 and UHF, with the tier structure, AMRAP sets and stage progressions as written.

I run my implementations through a simulator that plays out full multi-week cycles to catch progression bugs, but a simulator isn't a lifter who actually runs the program. If you train GZCL and want to kick the tyres, the beta is free (first 50 get lifetime Pro): https://dropsetapp.com

If you spot ANY deviation from how Cody wrote it, tell me and it goes to the top of the fix list. That's the whole point of this post.

Hi everyone,

I’m looking for the best app to track my progress on the GZCLP program. I’m pretty lazy (and a beginner), so I don’t want any hassle while I’m at the gym.

Here is what I’m looking for :

• iOS app
• Free or paid (doesn't matter)
• List of exercises for the workout
• List of sets x reps per exercise
• Automatic calculation of weights to use
• Automatic program adjustment based on my results
• Ability to swap the bench press for weighted dips
  

In your opinion, which app is best suited to my needs ? Otherwise, which app do you use, and why ?

Thanks everyone !

Quick question about progression in T3 when you're limited by weights availability.

A few of my exercises are bilateral DB lifts. My gym only has even numbered DBs, which means each jump in weight is 4kg.

That can be quite a larger jump.

One of the things Cody describes for T3 is densification. I'm just wondering if it's better to focus on densification of sets within stage 1 (60 reps), or progress through to stage 3 and then go through densification?

For example. I'm currently in stage 1 for hammer curls and have just progressed to 24kg. I failed to achieve 60 reps within 4 sets. The progression is that I should now go to stage 2 (45 reps) and continue with weight increases, which would be 28kg. That quite a large jump, even for stage 2. However, if the goal densification, when should I just stick with 24kg at stage 1 and aim for 4 sets? Then I can increase the weight, and if I fail that move to stage 2.

I always wondered about the T2/T3 lifts.

Since I am following GZCLP as a 4 day set up this is kind of making me think more about the T2 T3 Lifts.

Day A:

• T1 5x3+ Barbell Bench
• T2 3x6-10 Squats
• T3 3x10-15+ Lat Pulldowns

Day B:

• T1 OHP
• T2 DL
• T3 T Bar Chest Supported Rows

C and D is obviously just swapping T1 with the T2 of the other days so for C it's Squats/ Bench and D is DL/ OHP.

But now the accessory question.

Wouldn't it be smarter to do CHEST Flys as T3 on B and D instead of on A and C duo to fatigue from 5x3+ Bench and 3x6-10 Bench?

I generally dont know where to even add direct arm work without destroying the following day with fatigued arms. I can't do direct arm work on A or else my B will suffer. I cant do it on C or else my D Day will suffer. So direct arm work is basically only doable on B and D when the following days are rest days.

So the programming should be more like this, recovery perspective:

Day A: Monday

• T1 5x3+ Barbell Bench
• T2 3x6-10 Squats
• T3 3x10-15+ Lat Pulldowns
• T3 3x10-15+ Lateral Raises

Day B: Tuesday

• T1 OHP
• T2 DL
• T3 T Bar Chest Supported Rows
• T3 Skullcrushers
• T3 Hammer Curls

Interesting. Now we have the next issue:
Not enough "volume" on the secondary lifts for the main lifts.

So we are missing Incline DB Bench (Accessory to DB Bench) and we are missing something like Seated DB Press for more volume on OHP.

I really have no idea how this program works to get the volume in without destroying recovery and it's really frustrating cause I can't find a logical way to fix this IF... IF I'd just run this as a Upper Lower Split.

Upper Lower Split would actually fix almost every issue.

You would have Upper A and B and Lower A and B.

Upper A: T1 Barbell Bench/ T2 Lat Pulldown & Incline DB Press/ T3 T Bar Rows, Skullcrushers and Hammer Curls

Lower A: T1 Squats/ T2 DL or RDLs/ T3 Leg Curls, Extensions and Calf Raises

Rest

Upper B: T1 OHP/ T2 T Bar Rows/ T3 Chest Flys, Lateral Raises, Face Pulls

Lower B: T1 DL/ T2 Squats/ T3 VOLUME ARMS instead of on B. So now T3 Hammer Curls with Skullcrushers

Can someone fix this program for me?

Hello everyone,

I am coming from doing the Stronglifts program for a couple of years and the deload was pretty straightforward. If I miss one week = 10% deload, two weeks = 20% deload etc. The Stronglifts app did everything automatically as well which made it super easy and something I never had to put much thought into.

Is the deload method for GZCL similar? I am currently running the program for 3x a week and I will be missing 4 total workouts when I go away.

The app I am running the program with is Personal Training Coach and I believe it does not have an automatic deload option for GZCLP.

Any inisight/opinion is truly appreciated.

Thanks in advance for taking the time to reply!

Hi everyone,

I’m about to start the GZCLP program via the Bootcamp app this week, following three months on the r/Fitness Beginner Routine; this transition brings up a few "common" questions.

I’ve hit the limits of the Beginner Routine and the modifications I’d adopted : 5 sets (instead of 3), 1.5 minute rest periods (recently increased to 2.5-3 minutes)... It works out well, as I was starting to get bored with that program anyway.

---------------------------------

Profile :

• Age : 32
• Height : 167cm
• Weight : 72.6kg (+/- 2kg since April 11)
• Body Fat : 25%
• Diet : 2000kcal (if I’m low on fats, I make up for it with carbs)
• Target diet plan (TDEE > Cutting > Moderate Carbs) : 1,932kcal
• Main goal : Fat loss + muscle gain
• Training frequency : 4 sessions over a 6-day cycle (not 7, contrary to what I wrote previously)
• Session duration (excluding warm-up and cardio) : 1 hr to 1 hr 10 min max

---------------------------------

Nutrition question :

I’ve read here and there on Reddit that GZCLP is very energy-intensive :

• Should I increase my calorie intake from my current strict 2000kcal ?
  • If so, at what rate? 100kcal per week? Up to what total ?
  • Given my 25% body fat, what kind of results should I expect ?
• I'm struggling to understand how nutrition works in my case, what am I missing ?

Question about GZCLP :

• For those who are doing or have done GZCLP : what are your thoughts or tips on the program ?

Thanks !

I've been lifting for about nine months, running Upper Lower for like four or five. My old program wasn't exactly from scratch but it definitely feels a bit scatterbrained and in need of better structure, which led me here.

## Day one
- T1: Dumbbell bench
- T2: Incline dumbbell bench + Cable row
- T3: Cable lateral raise + Dumbbell bicep curl

## Day two
- T1: Zercher squat
- T2: Back squat
- T3: Hip thrust + calf raise (horizontal leg press machine)

## Day three
- T1: Barbell overhead press
- T2: Barbell OHP drop sets + Lat pulldown
- T3: Cable lateral raise + OH tricep extension

## Day four
- T1: Deadlift
- T2: Deadlift drop sets
- T3: RDL + weighted planks

I've tended to prefer dumbbells but I am sort of phasing them out as I go heavier, since most of the dumbbells at my gym only go up in 5-pound increments and max out at 75 pounds.

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.