Strength Training Plan
GZCLP Linear Progression Program
Cody Lefever's GZCLP novice linear progression framework structuring training into heavy primary (T1), secondary (T2), and accessory (T3) volume tiers.
Target Goal
Strength
Days Per Week
3 Days
Progression Method
GZCL Tiered Linear Progression (T1: 5x3+ -> 6x2+ -> 10x1+, T2: 3x10 -> 3x8 -> 3x6)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Tier 1 Squat Focus | T1: Barbell Squat (5x3+), T2: Bench Press (3x10), T3: Lat Pulldowns (3x15) | T1: 5x3+ | T2: 3x10 | T3: 3x15+ |
| Day 2 | Tier 1 OHP Focus | T1: Overhead Press (5x3+), T2: Deadlift (3x10), T3: Dumbbell Rows (3x15) | T1: 5x3+ | T2: 3x10 | T3: 3x15+ |
| Day 3 | Tier 1 Bench Focus | T1: Bench Press (5x3+), T2: Squat (3x10), T3: Lat Pulldowns (3x15) | T1: 5x3+ | T2: 3x10 | T3: 3x15+ |
Start Tracking GZCLP Linear Progression Program Today
Log your sets, calculate starting 1RM working weights, and automatically track progressive overload.
Found GZCLP Linear Progression Program helpful?
Share your rating & athlete feedback to help the fitness community.