Tier-Based Linear Progression (4-Day)

A four-day 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. The four lifts — squat, bench press, overhead press, deadlift — rotate through the tiers across the week so each one gets both a heavy and a moderate day.

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.

T1: start at 3×5+ (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: two or three sets to within one or two reps of failure on a higher-rep accessory. Progression is per exercise — failing squats does not move bench.

Add 2.5 kg per session on T1 and T2 when you hit the rep target on the last 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.

GZCLP is the novice variant of Cody Lefever's GZCL method, originally published through the r/gzcl subreddit. VALDA adapts the tier structure and per-exercise state progression for use inside the app, but does not claim authorship of the method.