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Tiered Progression (GZCLP)
4 VARIANTS

Plans

Full Body 3–4 days/week ~37 min

Tiered Progression (GZCLP)

GZCLP is Cody LeFever's linear full-body program for new lifters. Each session combines a heavy T1, a moderate T2, and a lighter T3 pulling movement; the barbell squat, bench press, deadlift, and overhead press rotate between T1 and T2. When base volume is missed, the set and rep scheme changes before the lift is fully reset. The 3-day variants follow the published rotation, while the 4-day variants run the same four workouts as a denser hitPR adaptation.

Who is this plan for?

  • Beginners who can perform the barbell squat, bench press, deadlift, and overhead press with controlled technique
  • Lifters who can reliably train three times per week and want regular practice on the four main lifts
  • Anyone who wants linear load progression with clear rules for missed base volume instead of one fixed set and rep scheme
  • The Full Gym variant requires a barbell, cable station, and dumbbell. The Free Weights variant uses pull-up instead and is suitable only if you can start with three sets of 15 reps.

How it works

  • T1, T2, and T3: Each session starts with a heavy T1 main lift, followed by a moderate T2 main lift. In A1 and A2, T3 is cable pulldown or, in the free-weight variant, pull-up; in B1 and B2, T3 is dumbbell one arm bent-over row.
  • T1 sequence: As long as you complete all prescribed reps, the load increases at the next T1 session for that lift. If you miss the target, the load initially stays the same while the scheme changes from 5×3+ to 6×2+ and then 10×1+. After a failed 10×1+, hitPR reduces the load by 15% and returns to 5×3+; the original program calls for a new 5RM test at that point.
  • T2 sequence: T2 starts at 3×10. If you miss the prescribed reps, keep the same load and move to 3×8, then 3×6. At the end of this sequence, T2 returns to 3×10 with a higher starting load.
  • AMRAP and T3: Only the final T1 and T3 sets are open-ended. Leave about 1–2 reps in reserve and stop a T1 AMRAP at 10 clean reps at the latest. For cable pulldown and dumbbell one arm bent-over row, the load increases when the final set reaches 25 clean reps. In the Free Weights variant, pull-up is a hitPR adaptation: once all three rep targets are met, each set gains one target rep; after three sessions below target, each set loses two target reps.
  • Rotation: The 3-day variants run continuously through A1, B1, A2, and B2: week 1 is A1/B1/A2, week 2 is B2/A1/B1, and so on. The 4-day variants perform the same four workouts within one week and are a hitPR adaptation with higher training frequency and weekly workload.

Pros & Limitations

+ The four main lifts are trained both heavily as T1 and moderately as T2
+ The predefined set-and-rep sequences provide a clear next step after a missed target without immediately resetting the lift completely.
+ Cable pulldown or pull-up, together with dumbbell one arm bent-over row, provides both vertical and horizontal pulling from the start
− T1, T2, T3, and their different set-and-rep sequences require more explanation than a very simple linear progression.
− The 4-day variants are hitPR adaptations and increase training frequency and weekly workload compared with the published 3-day rotation
− The 15% reset at the end of the T1 chain does not exactly reproduce the new 5RM test used in the original program

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front
Back
Glutes
9
Front Delts
9
Lats
6.8
Upper Back
6.8
Quads
6
Chest
6
Triceps
6
Rear Delts
4.5
Biceps
4.5
Forearms
4.5
Adductors
3
Side Delts
3
Upper Traps
3
Hamstrings
3
Lower Back
3

Variant

Plan Structure

Week 1 · A1 — barbell squat

3 exercises · 11 sets · ~35 min

barbell squat

barbell squat

T1Schema Change
Set Reps
1–4 3
5 3+
barbell bench press

barbell bench press

T2Schema ChangeRest 2 min
3 × 10
sets × reps
cable pulldown

cable pulldown

T3AMRAP ProgressionRest 90 sec
Set Reps
1–2 15
3 15+

“+” means as many clean reps as possible (AMRAP).

Based on GZCLP by Cody LeFever (u/gzcl), published on February 5, 2016 in ‘GZCL Applications & Adaptations’ on Swole at Every Height. The 4-day variants and the 15% reset at the end of the T1 chain are hitPR adaptations; the original program calls for a new 5RM test at that point. hitPR is not affiliated with Cody LeFever.

Original source

Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.

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Free. All progression rules pre-configured.

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