Programme · Novice · 3–4 days a week
GZCLP
GZCLP is a common novice strength programme. Four workouts, three tiers each — T1 primary compound, T2 secondary compound, T3 accessory work. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then adds weight to each lift when you hit its target, and suggests the next stage when a lift stalls.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “Tier-Based Linear Progression”.
Is GZCLP for you?
Novices and returning lifters who want a 5×5-style simplicity but with more volume variety and a more forgiving progression model. A strong choice when a basic linear progression has stopped working within a few sessions.
At a glance
- Level
- Novice
- Goal
- Strength
- Time
- 3–4 days a week, ~45–60 min a session
A novice programme built on three tiers per session. T1 is a heavy compound for low-rep strength work, T2 is a moderate compound for slightly higher reps, and T3 is an accessory for hypertrophy and connective-tissue work. There are four sessions, and the four lifts — squat, bench press, overhead press, deadlift — rotate through the tiers across them so each one gets both a heavy and a moderate day.
4 sessions, rotated
| Tier | Day A1 | Day A2 | Day B1 | Day B2 |
|---|---|---|---|---|
| Tier 1 | Squat5×3+ | Overhead Press5×3+ | Bench Press5×3+ | Deadlift5×3+ |
| Tier 2 | Bench Press3×10 | Deadlift3×10 | Squat3×10 | Overhead Press3×10 |
| Tier 3 | Lat Pulldown*3×15+ | Dumbbell Row3×15+ | Lat Pulldown*3×15+ | Dumbbell Row3×15+ |
- * T3 vertical pull: one of Lat Pulldown, Pull-up or Chin Up.
Four workouts, rotated in order. Day A1 is T1 squat with T2 bench; A2 is T1 overhead press with T2 deadlift; B1 is T1 bench with T2 squat; B2 is T1 deadlift with T2 overhead press. Each finishes with a T3 accessory — a vertical pull on A1 and B1, a row on A2 and B2. Most lifters train three days a week, so the rotation drifts across the calendar: A1 Monday, A2 Wednesday, B1 Friday, then B2 the following Monday. Four days a week completes the rotation inside a week instead. T1: start at 85% of your 5 rep max on 5×3+ (the last set is an AMRAP); when reps at the top set drop below target, the exercise advances to 6×2+ and eventually 10×1+. T2: start at 3×10 and step down to 3×8, then 3×6 as weights climb. T3: three sets of 15 with the last set AMRAP, kept one or two reps shy of failure. Progression is per exercise — failing squats does not move bench.
How the weights move
Tier 1
5×3+
Hit the target and the weight goes up next time: +5 kg on squat and deadlift, +2.5 kg on bench press and overhead press.
Fewer than 15 reps in total: move to 6×2+ at the same weight.
6×2+
Hit the target and the weight keeps going up.
Fewer than 12 reps in total: move to 10×1+ at the same weight.
10×1+
Hit the target and the weight keeps going up.
Fail the last set: back to 5×3+, and the weight drops 10%.
Tier 2
3×10
Hit the target and the weight goes up next time: +5 kg on squat and deadlift, +2.5 kg on bench press and overhead press.
Fewer than 10 reps on the last set: move to 3×8 at the same weight.
3×8
Hit the target and the weight keeps going up.
Fewer than 8 reps on the last set: move to 3×6 at the same weight.
3×6
Hit the target and the weight keeps going up.
Fewer than 6 reps on the last set: back to 3×10, and it restarts at the last 3×10 weight plus 7.5 kg.
Tier 3
3×15+
Add weight once the last set reaches 25 reps.
Add weight each session on T1 and T2 when you hit the rep target on the last set — 2.5 kg on bench and overhead press, 5 kg on squat and deadlift. After failing the 10×1+ stage on T1, that lift is cut 10% and restarts at 5×3+; the published alternative is to re-test your 5 rep max and restart at 85% of the new figure, which you can enter yourself. Failing 3×6 on T2 restarts 3×10 at the last weight you used for 3×10 plus 7.5 kg, so the load rises against the last time you ran that rep scheme — the published band is 15-20 lb (7.5-10 kg) and VALDA adds the bottom of it. T3 accessories add weight once the AMRAP set reaches 25 reps.
Starting weights: Tier 1 starts at 85% of your 5-rep max. Tier 2 starts at 65% of your Tier 1 weight.
GZCLP, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Weight added to a lift when you hit its target; each lift moves on its own
- When a lift stalls, VALDA suggests the next stage after the session and you confirm it
- Log sets from your phone, Apple Watch or Wear OS watch
GZCLP questions
Who is GZCLP for?
Novices and returning lifters who want a 5×5-style simplicity but with more volume variety and a more forgiving progression model. A strong choice when a basic linear progression has stopped working within a few sessions.
How many days a week is GZCLP?
As VALDA runs it: 3–4 days a week, ~45–60 min a session.
How does progression work on GZCLP?
Add weight each session on T1 and T2 when you hit the rep target on the last set — 2.5 kg on bench and overhead press, 5 kg on squat and deadlift. After failing the 10×1+ stage on T1, that lift is cut 10% and restarts at 5×3+; the published alternative is to re-test your 5 rep max and restart at 85% of the new figure, which you can enter yourself. Failing 3×6 on T2 restarts 3×10 at the last weight you used for 3×10 plus 7.5 kg, so the load rises against the last time you ran that rep scheme — the published band is 15-20 lb (7.5-10 kg) and VALDA adds the bottom of it. T3 accessories add weight once the AMRAP set reaches 25 reps.
Can I train GZCLP on fewer days than it has sessions?
Yes. VALDA moves on by completed session, not by weekday, so the sessions simply rotate across however many days you train.
Can I run GZCLP in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then adds weight to each lift when you hit its target, and suggests the next stage when a lift stalls. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Is VALDA affiliated with Cody LeFever?
No. VALDA is not affiliated with or endorsed by Cody LeFever. This page describes the programme as VALDA runs it.
Where GZCLP comes from
GZCLP is the novice variant of Cody LeFever's GZCL method, published through his r/Fitness post and the r/gzcl subreddit and distributed as an official 3-and-4-day spreadsheet. VALDA adapts the tier structure and per-exercise state progression for use inside the app, but does not claim authorship of the method.
VALDA is not affiliated with or endorsed by Cody LeFever. The programme belongs to its author; this page describes it as VALDA runs it.
This page describes a common training programme for information. It isn't a personal prescription.