About the program
GZCLP by Cody Lefever is a four-day linear progression structured around three tiers: T1 main lifts (heavy 5x3 then AMRAP), T2 secondary (3x10), and T3 accessories (3x15 AMRAP on the last set). Run it three to four times per week, alternating Squat and Deadlift days against Bench and Press days.
Copy paste this
Day A1 Squat and Bench Squat T1 5x3 then 1xAMRAP Bench Press T2 3x10 Lat Pulldown T3 3x15 Day B1 OHP and Deadlift Overhead Press T1 5x3 then 1xAMRAP Deadlift T2 3x10 Dumbbell Row T3 3x15 Day A2 Bench and Squat Bench Press T1 5x3 then 1xAMRAP Squat T2 3x10 Lat Pulldown T3 3x15 Day B2 Deadlift and OHP Deadlift T1 5x3 then 1xAMRAP Overhead Press T2 3x10 Dumbbell Row T3 3x15
Import this in 30 seconds
- 1Open Unit and tap Get Started. On the import step, choose Paste text.
- 2Paste the template. Unit reads each day, lift, and rep target.
- 3On the AMRAP set, log the actual reps you hit; ghost values pre-fill the rest.
Bring your program. We log it.
Run GZCLP with a tracker that stays quiet between sets.
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