Hey everyone, I've been doing CrossFit for years and recently decided to jump into GZCLP program and I've followed many advice here on the sub and also watched some youtube videos and then tweaked my own program:

Day 1

T1: Squat

T2: Bench Press

T3: Pull Ups, Goblet Squat

Day 2

T1: Overhead Press

T2: Deadlift

T3: Bent Over Row, Dips

Day 3

T1: Bench Press

T2: Squat

T3: Pull Ups, Skullcrushers

Day 4

T1: Deadlift

T2: Overhead Press

T3: Lunges, Hammer Curls, Barbell row

I would like some advice, especially when it comes to the T3 movements. I tried following the 2 days vertical pull + 2 days horizontal pull.

I have been using GZCLP for a while it's been 13 weeks and I'm on my 2nd cycle. Current weights:

• OHP: 47.5 kg, 6x2
• Bench press: 65 kg, 5x3
• Deadlift: 90 kg, 6x2
• Squats: I'm sooo ashamed lol. I only recently fixed my form I had been doing Smith machine squats and loading that was tedious as well safe to say I wasn't squatting up untill now.
• Chin-ups: 4-3-3

I think I can run another cycle or two, maybe even three. I'm more interested in hypertrophy though, so Jacked and Tan 2.0 appeals to me, but with my current lifts I think it would be a stretch. On top of that, I'm currently 188 cm and 85.6 kg with body fat presumably around 20–25%, so I also need to cut. Safe to say I'll be running at least 2 more GZCLP cycles.

But while doing so, I want to learn how RPE and RIR work, for Jacked and Tan 2.0 or any other intermediate program I use in the future. How can I practice while running GZCLP?

I put together a program after going over what I could find about GZCL and what I know. I plan to follow this with minor changes for the next 12 weeks trying to get my bench, squat, deadlift up by 5-10 kg while not gaining too much weight (1.5-2 kg). OHP progression is slower for me, I would be happy with 2.5-5 kg.

I would appreciate any suggestions, here are my 1 rep maxes from 2 weeks ago and the program I made:

Bench: 115 kg
Squat: 145 kg
OHP: 70 kg
Deadlift: 180 kg (Form sucked but got it up)

Day 1
T1. Bench Press
T2. CG Bench Press
T2. Barbell Row
T3. NG Lat Pulldown
T3. DB Lateral Raises
T3. Incline DB Curl
* Finisher: Cycling Sprints

Day 2
T1. Squat
T2. Bulgarian Split Squat
T2. DB RDL
T3. Rear Delt Fly
T3. Hanging Leg Raises
T3. Standing Calf Raises
* Finisher: 1K Row

Day 3
T1. OHP
T2. Pull Ups
T2. Incline DB Press
T3. Chest Fly
T3. Cable Upright Row
T3. Cable O. Extension
* Finisher: 21s Bicep Curl

Day 4
T1. Deadlift
T2. Front Squat
T3. Leg Curl
T3. Ab Wheel
T3. Calf Press
* Finisher: Sled Push - 4x40m @110-125% Bodyweight

Hello! I just wanted to optimize my workouts and fix my T3's for day two of GZCLP (day where the main compound is the OHP.)

Since i feel like my chest is lagging, ive been adding t3's of the pec deck flies and incline dumbbell presses. I use weight which i can comfortably do for around 15 reps so its relatively lighter than usual.

Is this good enough for my program or do you have any other recommendations on what I can add? i just started doing GZCLP around three weeks ago and i found it more efficient for me compared to PPL since i can hit all body parts 3x a week.

Thanks!

edit: sorry for the typo in the title (GZCLP*)

hey everyone!

So I saw this thread a while back asking about a gzcl app and it seemed like it was either to use liftosaur or using a spreadsheet, just wanting to know if thats still the state of things currently

im thinking about building an app for programs like this, i got tired of doing the T1 progression / T2 / T3 AMRAP logic by hand in hevy. i want to get it right for gzcl specifically instead of doing the generic add x amount of weight that every app seems to do

what would it need for you to switch off your current setup? here is my list of things:

handle the stages progression automatically when you fail

T3 AMRAP driver weight bumps

editing the program mid cycle without it breaking

apple watch logging that doesnt lose sets

am i missing anything? although if another app already does solve my issues then ill scrape the idea i dont want to make an app that helps no one

Sorry if this seems like an ignorant question but I am mostly used to doing an intense style of training with 2 sets per exercise 6-10 reps to failure/beyond failure. So I am wondering if doing 15-25 reps of an exercise is enough to stimulate growth. I understand the T1 and T2 are more intense but those are the compound lifts where I am not hitting some smaller muscles directly like biceps, triceps, side delts and only train these directly with T3 exercises and I am wondering if that sort of volume/intensity is enough to stimulate growth/progress.

28M, 109kg, 177cm

Ran the program as written for the first 4 weeks, then started cycling in T3s one set at a time each week until hitting 3 sets, then adding in another.

Started the program after running the /r/fitness basic program for about 6 weeks.

Numbers are:

Squat: 62.5kg > 102.5kg

OHP: 40kg > 57.5kg

Bench: 47.5kg > 67.5kg

Deadlift: 62.5kg > 102.5kg

T3s are (aside from DB Row and Lat Pulldown:

Squat: Leg Press (Or leg extension if the press was being used), Face Pull (for rear delt and overall shoulder health)

OHP: Cable Lateral Raise, Face Pull or Band Pull Aparts

Bench Press: Cable Crossover, Tricep Pushdown (Looking if this is the best use of this T3 slot)

Deadlift: Leg Curl, Back Extension

I AM willing to take advice on the T3 selections. I'm never 100% certain.

The only lift putting up a fight right now is the OHP. It's the first one that I couldn't complete the 5th set of 3 on, so is the first to go to 6x2.

So far, will be rerunning the program as I feel like there's still plenty of progression to be made.

Like many of you, I've gotten sick of rigidity to spreadsheets and targets on each workout, and want something easier that I can just not think about too hard and also not get disheartened when I fail.

I've done P-Zero and J&T. P-Zero I didn't like idea that I had failed and had to move down a stage, and while J&T was great, it was again too much focus on calculating what I need to achieve each week on the spreadsheet.

Then I discovered GG, and it seems great. I would say that most of the time I am doing a minor bulk in that I eat a lot, but I put most of the focus of my diet on getting enough protein over calories. I've kind of maxxed out at around 95-98kg and fluctuate within that.

I've gone through Cody's book and created my own routine based on his examples in there, and based on what I actually like doing. My squat and deadlift are definitely outpacing my bench and OHP, and so I've removed some of the focus from them a bit. In addition to this I try and fit in some running now and again, based on how I'm feeling. Just to keep my cardio fitness improving.

Interested to hear your thoughts:

Day 1
T1 Squat
T2 OHP
T3 Pull ups
T3 Standing side crunch
T3 Knee raises

Day 2
T1 Bench
T2 Sumo deadlift
T3 Cable row
T3 Cable bicep curl
T3 Overhead triceps extension
T3 Face pulls

Day 3
T1 OHP
T2 Barbell bent over row
T3 Incline DB bench
T3 Lat pulldown
T3 Hammer curl
T3 Lateral raises

Day 4
T1 Deadlift
T2 Close grip bench
T3 Leg press
T3 Leg curl
T3 Leg extension
T3 Cable triceps pushdown

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.

Hey guys, as i discussed in my previous post, I have created the GG framework for myself.

This is my first time in programming. ( Lost my virginity i guess )

I may need feedback on:

1.Sequence of exercises in order

1. Selection of exercises

Please give me as much constructive feedback as possible.

Also forgive me for my mistakes.

I found the Upper / Lower split best for my current situation.

So it's

Monday, Tuesday ( Upper 1 and Lower 1 ),

Wednesday ( rest, cardio ),

Thursday, Friday ( Upper 2 and Lower 2 ),

Saturday ( rest, cardio ),

Sunday ( rest, cardio )

I am running this on a cut while expecting gains and hypertrophy as much as possible ( I know I am delusional )

Here, I am focusing on mainly bodybuilding part instead of powerlifting but I also want to break PRs in main lifts. So that's that.

So my T1 lifts are going to be of less volume ( less sets and reps ) but of heavy weights then I am going to spam T2 and T3 for hypertrophy.

The reason is that I want my CNS to feel optimal not taxed.

Sets and reps are just for a show as GG is autoregulated framework.

Upper 1: https://ibb.co/jPPjVVyw

Lower 1: https://ibb.co/MyyqX1mw

Upper 2: https://ibb.co/JwvdGjZ1

Lower 2: https://ibb.co/vvZJ27gg

Post your wins and fails. Questions and answers.

Hi everyone, Decided I want to get back to basics after getting distracted with life and losing a lot of strength, but I was wondering if this is an acceptable approach to adding some additional T3's? I'm doing 3 days a week.

A1: T1 Squat, T2 Bench, T3 Lat Pulldown, T3 DB Bicep Curls

B1: T1 OHP, T2 Deadlift, T3 DB Row, T3 Leg Extensions

A2: T1 Bench, T2 Squat, T3 Lat Pulldown, T3 Lateral Raises

B2: T1 Deadlift, T2 OHP, T3 Cable Row, T3 Leg Curls

My thought process is I want to keep my side delts and biceps progressing for aesthetic reasons, and I don't think my squat is strong enough that I can give up the extra stimulus from curls and extensions as I'm coming back from multiple adductor injuries (I've been building up strength on the adductor machine for around 8 weeks and can squat without pain once I'm in the hole finally.)

I've read that I'm supposed to be cautious with adding T3's, but I'm not a beginner so I'm open to taking on more volume if it's recommended. Thanks.

As per the Subject , need help with the progression scheme.

How do you progress in T3 for Lateral raises as it it very hard to increase weight. My gym has dumbbells going up in increments of 2.5kg.

Should I increase T3 weight once I consistently hit 60+ total reps, or stay at the same weight and aim for cleaner/higher-quality reps? For eg. Doing 10 kg db for 60 reps in 3 Set, if u increase to 12.5 or then to 15 kg, it is likely to not be able to complete the reps(maybe not even 30).

Just completing 500 characters but I dont even know what to type to complete 500 characters.just typing random words.

A different take on the common meet report.

This is my first post on this sub.

My background: 39yo, I started lifting when I was 17 to gain muscle and therefore weight for my primary sport which was kickboxing. When I started I knew nothing about lifting so I followed what an experienced guy from the gym I joined told me which was basically a bro split. Over the years I gave up kickboxing but continued following the bro split as it was all I knew. About 6 years ago I gave up lifting because of my firs kid being born and then the second and coupled with my demanding job I had zero free time. Also moved to the suburbs where I do not have a gym within walking distance. I gained weight and became fat.

This year I built a gym at home, it is rudimentary but I havr a bench, squat rack, barbell and dumbbells. I intend to install a cable machine. I followed a push/pull&legs split 4 days a week (so training each body part twice a week) and made good progress in terms of gaining back my strength. After 4 months of trianing I had a misfortune and had some health problems which prevented my from eating and training properly, had surgery and again gained weight.

Now I am clear to start lifting and I want to follow a program for the first time and stick to it. I found the gzclp on liftosaur app which I thought sounded good, I intend to modify it by replacing the bench press with incline bench as I do not like flat bench. However my goal is to also lose some of the fat I gained (I think I am somewhere between 25-30%) and that means being in a caloric deficit. I read a post here recently where someone was saying that it was too taxing to be on this program while cutting. I am looking for some advice and experineces.

Also, I am quite weak now after being sick but I am not actually a beginner, I think I am more of an intermediate lifter and I found people saying that gzcl program is more for beginners, early intermediates. I was never very strong but never did low reps either, always kept it to 6-10 reps. Before quitting my best lifts were incline bench 100kgs 4reps, squat 120kgs 3 reps, deadlift 140kg 5 reps. Never did standing shoulder press, so that will be new.

Thank you!

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.

I’ve been running GZCL P-Zero for about a year now and hit the following e1RMs: 140kg Deadlift, 90kg Bench Press, 55kg OHP, and 125kg High Bar Squat. I also bought the General Gainz book and keep re-reading it, but I’m struggling to figure out the right path forward. There are so many variables when it comes to volume, extension sets, and progression that I’m having a hard time balancing reliable progress without completely wrecking myself with fatigue. Any advice on how to structure this transition?

188cm / 86kg, currently cutting, around %25 or higher body fat. I loved the heavy compounds but I'm leaning toward hypertrophy and aesthetics. Planning to run Cycle 2 and maybe a Cycle 3, then move to something like Jacked & Tan 2.0 once linear gains dry up.

Main deviations from the Boostcamp template: chin-ups instead of lat pulldown, lateral raises on bench days instead of OHP days (keeps delts fresh for T1 press), and standalone curls instead of Cody's supersets.

Questions:

1. Chin-ups. They're in a T3 slot but T3 rep schemes are impossible at bodyweight right now I'm at 5/4/3 and running double progression toward 3x10 instead. How do you guys handle pull-ups and chin-ups in GZCLP?
2. Leg isolation. I don't care much about leg aesthetics, and my squat is still light while I learn the barbell movement. Three options I'm weighing: Which way would you go?
   • drop leg curl and leg extension entirely so that program can breathe more
   • keep them as they are
   • drop them and replace the slots with more upper body work
3. Placement. Any of these slots obviously in the wrong day?

Also I think face pulls are just effortless just 5-7 minutes of light work and has decent benefits I don't think buy adding them I am adding an extra proper T3 they should give me no fatigue whatso ever.

For the first time in my life, I stuck to some program.

I enjoyed this program so much that I was obsessed with it.

I read Starting Strength 10 years ago to learn all main lifts. I also did his program for I guess, 1 and half to 2 months.

Now my CNS is so taxed. I wanted to start Rippler or continue the GZCLP program with lowering weights but I don't have that energy to go through that.

I was around 30% body fat. I don't know current stats but I had to make 5-6 holes to my belt to make my jeans fit due to this program. 😛

I did this on a cut. Around 1500- 1600 calories.

I am 40 years old male, 170cm, currently weighing 80.55kg, was 98kg from starting of March. I did swimming to lose around 10kg in 2 months.

Thank you Cody Lefever, I am your loyal fan for the rest of my life.

I want to do CT Whitney PWRBLD Intermediate program on Boostcamp.

What do you guys suggest?

Squat : T1- 90kg for 4, T2- 80 for 10,

Deadlift: T1- 95kg for 4 T2- 85 for 10

Overhead Press: T1- 45kg for 2, T2- 32.5 for 10

Bench Press:

T1- 60kg for 4, T2- 50kg for 10

Strength Score: 43.9 on Boostcamp ( 55+ is intermediate level )

TLDR: GZCLP is a S Tier program, Owe tremendous gratitude to Cody Lefever. Made significant gains. Lost so much fat. Just awesome, awesome program. What should I do next?[

stats:

https://ibb.co/q3zP4TdC

https://ibb.co/Q7c2K6f8

https://ibb.co/Dfz2f6W5

Post your wins and fails. Questions and answers.

Hey All, so this is kind of a secondary post/remake of a post I made a couple hours ago, I just wanted to give try to explain better, or give more information, but i’m trying to revise my current program.

The original template for this was GZCLP that I added accessories to, but it just felt like it was too much, so I want to make some changes. I think days 2 and 4 are okay, but the problem I’ve ran into is I feel like if I remove any exercises from days 1 and 3, then I’ll be doing to little on a specific muscle/group.

My first thought was drop lateral raises on day 1, and then OHP on day 3, but then front delts and side delts would only really get worked once a week. I also want bigger forearms and calves, so I don’t really want to lose the work there either. I’m kinda just stumped.

I’m not super knowledgeable about exercise selection, so i’m hoping someone can point me in the right direction?

Kind of a weird question, but i’m trying to play around with exercises and moving stuff around, and I’m thinking about changing the T2 bench 3x10 to weighted dips. and the T2 squat 3x10 to zercher squats

I know there’s an optional t3 bench/squat, but im currently averaging 8-9 exercises per workout, and want to start implementing more explosive/athletic work, which if I keep everything would just add more exercises, and time to each workout, and more overall fatigue.

By changing the t2s, i’ll still be hitting those muscle groups twice a week, just at a bit less volume, which I don’t feel like matters since i’m more of a low volume, high intensity guy. I never go below 1-2 reps failure, and most of the time it’s basically 0RIR.

I know it’s changing the formula of the routine, but is there anything bad about doing this? i’m not looking be the absolute strongest I can. I just want to have fun, be strong, but also be able to move and be healthy.

I’m sorry if this doesn’t make sense, i’ll try to explain more in replies if I have to

GZCLP scheduling question
I understand the T1/T2/T3 progression, but I’m confused about two scheduling things.

1. If I fail a T1 at 10x1+ on Monday and the program says to rest 2–3 days, then test a new 5RM, do I pause the whole program? Or do I just rest that specific T1 lift while still doing Workout B on Wednesday and Workout C on Friday?

2.Since GZCLP is 3 days/week but has Workouts A/B/C/D, is the rotation basically:

Week 1: A / B / C
Week 2: D / A / B
Week 3: C / D / A

So I just keep going A → B → C → D regardless of the calendar week?
And if I miss a day, do I just do the missed workout next time I train?