Gzclp

GZCLP is a linear progression strength program for beginners, gzclp. It is a simpler variation gzclp the GZCL program methodology with more rapid progression, gzclp. It is highly customizable, allowing the individual to select a variety of lifts gzclp perform over the course of the program. Boostcamp has a free app version of GZCLP 3 day and 4 day versions that you can use directly from your phone.

Updated On: December 06, One of the biggest things that prevent novice lifters from progressing is having a poor workout routine. Here at Set for Set, we believe it's beneficial to incorporate a trusted workout routine, whether you are a beginner or an experienced lifter. This innovative routine is a beginner-level linear progression program 3 or 4 day routines , meaning you consistently increase the weight of the lift every week. The concept of the program revolves around main compound exercises focusing on training volume, intensity, and frequency. While this routine best suits beginners, anyone looking to increase strength can benefit from this program, especially powerlifters. In this article, we will explain everything you need to know about the GZCLP workout program, including real-life testimonials and results.

Gzclp

The program is relatively simple. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises:. See the infographic below for a quick summary of the method, and a detailed explanation afterwards. For a more detailed explanation of of the method behind the madness, read this and this. The GZCLP protocol for dealing with stalling is to simply change up the number of sets and reps as outlined in the infographic. Once you can no longer do 5 sets of 3 reps at that particular weight, you then continue with that same weight in the next workout but do it for 6 sets of 2 reps instead. For T3 lifts, you increase the weight by the smallest possible increment once you can do 25 reps during the last set. For the purpose of simplification, consider T1 and T2 to be two different exercises when selecting your weights. My personal answer to A is a deafening, resounding YES. You can run vanilla GZCLP and be completely fine of course, but granted some people will want to make some tweaks to fit their personal preferences better. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises: A primary heavy compound lift the Tier 1 lift done for 5 sets of 3 reps A secondary light compound lift the Tier 2 lift done for 3 sets of 10 reps Tertiary accessory exercises like curls, abs, pulls, etc. Boostcamp is the official workout app for GZCLP designed to take out all the confusion from your workouts. It calculates all your weights needed for you to progress and keeps track of your progress over time. Download Boostcamp for free on iOS and Android.

Exercises in GZCL programs are gzclp into 3 tiers :.

You do it three times a week and it's based on something called the GZCL principle. It's also good for getting a lot of practice with exercises, because you do more reps than most other beginner programs. Now, let's talk about exercises. Exercises in GZCL programs are split into 3 tiers :. A useful rule of thumb is the rule - for every rep you perform in T1, do 2 reps in T2, and 3 in T3. This is a very short description of the GZCL principle. You keep rotating through these workouts.

Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions, click here. GZCL is a simple program that is based on the 4 big lifts, squat, bench press, deadlift and overhead press. It categorizes these exercises into three types T1, T2, and T3 , which you'll see and understand below. Developed by powerlifter and strength coach Cody Lefever, this method is all about customization, progression, and most importantly, results.

Gzclp

Lift Vault only wants to share reviews that will be useful for other members. Please follow these guidelines when submitting a review via the comment section:. Reviews that do not follow these guidelines will not be published though if you include your contact information, you will be contacted and have an opportunity to improve the quality of your review. Kyle Risley founded Lift Vault in to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting. Save my name, email, and website in this browser for the next time I comment.

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You can use this program on Liftosaur - a weightlifting tracker app! To illustrate how a program works, here is an example of what an exercise progression might look like. GZCL principle Before diving in, here's some basic terminology: Rep Max : This refers to the maximum weight you can lift for a given number of reps. Volume-to-Intensity: The volume-to-intensity for each tier should follow a ratio. Then move onto T2 secondary barbell exercise of the day to further build strength and form practice in the T1 exercises, done for 3 sets of 10 reps. The GZCL Method is a strength training approach known for its flexibility and adaptability to different training needs and levels. Unlike most powerlifting programs that only strive to increase lifting numbers of the three main lifts squat, bench press, deadlift , the GZCL method emphasizes accessory movements to both complement the strength gains of the main compound lifts AND stimulate hypertrophy, thus building muscle and strength simultaneously. Easy to follow program, perhaps little bit boring in the long run. Week 6. Rest Period : minutes between sets. My personal answer to A is a deafening, resounding YES. You should pick exercises that will assist with your T1 exercises. This weight is also automatically calculated in the Boostcamp App. At the end of the cycle, go back to 3x10 with a slightly heavier weight than the last time you did 3x Love it!

GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.

One stipulation, however, is that squats and deadlifts should not follow one another, nor should bench press and OHP. The weight lifted for each exercise is based on the goal weight, or training max, which is an amount you can lift for a two-rep maximum. There's the RM calculator there to help find it out if you don't know it. These are just two examples of countless similar stories across the internet. Please enter reps and weight. My Experience February 28, Love it! Finally, among the six programs listed above, Cody Lefever also offers a bonus program called General Gainz. As expected strength gains. To that end, Boostcamp and our coaches rely on tips and optional services to fund new programs and product developments. In fact, the progression protocol itself was designed much like a beginner powerlifting progression program.