Tier-Based Linear Progression

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.

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.

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.

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.

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.