Tier-Based Linear Progression (3-Day)

The three-session-per-week condensed version of Cody Lefever's tier-based novice programme. Each session still uses the three-tier structure — a T1 primary compound, a T2 secondary compound, and a T3 accessory — but instead of four distinct sessions across the week the two templates (Day A: squat-led; Day B: press-led) alternate in an ABA / BAB pattern over two weeks. Six total sessions per cycle.

Novices who can only commit to three training days a week, and lifters returning after a long break who want GZCLP's forgiving per-exercise progression without the four-day schedule. Works well for people already running a three-day split who want more structure.

Day A runs T1 Squat, T2 Bench, and a T3 vertical pull. Day B runs T1 Overhead Press, T2 Deadlift, and a T3 horizontal pull. The weekly pattern alternates: Week 1 = A, B, A; Week 2 = B, A, B. Every lift shows up twice over the fortnight so nothing gets trained less than once every five days. The same per-exercise state machine drives T1 and T2: T1 starts at 3×5+ and steps down through 6×2+ to 10×1+; T2 starts at 3×10 and steps down to 3×8 and 3×6.

Add 2.5 kg per session on T1 and T2 when you hit the rep target on the last (AMRAP) set. After failing the 10×1+ stage on T1, that lift deloads 15% and resets to 3×5+ at a higher baseline. T3 accessories add weight once you accumulate 25 total reps across the sets at the current load. Progression is per lift — failing your squats on Day A does not affect your bench or overhead press.

GZCLP 3-Day is the three-session condensation of Cody Lefever's GZCLP, documented alongside the four-day version in the r/gzcl subreddit and community guides. VALDA adapts the tier structure, state machine, and two-week rotation for use inside the app, but does not claim authorship of the method.