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Workout Plan

GZCL Program

The GZCL method: a tiered training system with T1 heavy compounds, T2 supplemental lifts, and T3 isolation work. Four days per week, fully structured.

4 Training Days
3 Rest Days
20 Total Exercises
19 Unique Movements
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What is the GZCL program?

The GZCL method is a tiered strength training system created by powerlifter Cody Lefever. It organises training into three tiers: T1 heavy compounds at 1-5 reps and 85-100 percent intensity, T2 supplemental work at 6-10 reps and 65-85 percent, and T3 isolation movements at 12-20 reps.

How is the GZCL program structured?

This 4-day version assigns one T1 lift per day: Squat, OHP, Bench, and Deadlift. The T2 lift complements each T1 (bench after squats, incline after OHP, close-grip after bench, front squat after deadlift). Two to three T3 exercises address accessory needs and individual weak points.

Who should follow the GZCL program?

GZCL is particularly effective for intermediate lifters who want a structured framework that can be customised to individual needs. The tiered approach ensures enough heavy work for strength, moderate work for muscle building, and light work for joint health, making it versatile and sustainable long-term.

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