The three GZCL tiers
Cody Lefever's method sorts exercises into three tiers. T1: a heavy main lift, here 5 sets of 3 with the last one for max reps. T2: another main lift for volume, 3 sets of 10. T3: a light accessory at 3 sets of 15+, your pick (lat pulldown, dumbbell row…).
The four sessions rotate: heavy squat and volume bench, heavy press and volume deadlift, heavy bench and volume squat, heavy deadlift and volume press. Each lift is trained both heavy and for volume every week.
Progression and failure
T1 starts at 85 % of your 5RM and T2 at 65 %; both go up every session (5 kg / 10 lb lower body, 2.5 kg / 5 lb upper body). The chart assumes every session succeeds.
When T1 fails at 5x3, move to 6x2, then 10x1, then retest. When T2 fails at 3x10, move to 3x8, then 3x6. These stages keep linear progress going much longer than a classic 5x5.
Frequently asked questions
Which exercises go in T3?
Lifts that complement the big ones: lat pulldowns or chin-ups, dumbbell rows, curls, extensions. Pick one or two per session.
Is GZCLP good for beginners?
Yes, it's one of the best beginner programs: more volume than StrongLifts and built-in failure handling.
How long is a session?
About 60 to 75 minutes with T3, depending on rest (3 to 5 minutes on T1, 2 to 3 on T2).
What's a good 4-day strength program?
GZCLP is one of the best for beginners and early intermediates: each big lift is trained heavy and for volume every week. 5/3/1 is a solid intermediate 4-day option.
GZCLP or StrongLifts?
GZCLP has more volume, one extra session a week and built-in failure handling, so it lasts longer. StrongLifts is simpler to follow.
What goes in GZCLP T3?
One or two accessories at 3 × 15+: lat pulldowns, dumbbell rows, curls, triceps extensions.