Gzclp intermediate I'm coming from a base of lifting 5/3/1 for approx. It's been a great familiarization to periodization programming while I let my lower body lifts "catch up" to intermediate levels. 0. Man this is different in a GREAT way from SL. GZCLP is the beginner-friendly variant of the GZCL Method. I think about GZCLP, 4 day Texas Method, Candito LP Strength/Hypertrophy. Beginners should check out Ivysaur 4-4-8, Greyskull LP, GZCLP, or Strong Curves. ) Naturally, this made me pretty bad at squats and deadlifts at first. So you don’t need to worry about units. Six days would be really hard with all the pull downs, rows and deadlifts. GZCLP – Great for Busy Beginners: Beginner: Ongoing: 3-4: 1 hour: Free: 5. This tier will change the most, especially when transitioning into intermediate programming. The GZCLP routine by strelles is a 4 day workout plan. 5 kg for upper body compound movements and 10 lbs/5 kg for lower body compound movements). ” You get the idea. This is a 4 day variant of 3 day GZCLP spreadsheet created by u/doesnotevenlift. This is how I did till last month being on GZCLP. GZCLP is best suited for late stage novices. I'm around the point of being an "early intermediate", but GZCLP has continued working for me on my main lifts so I figured there wasn't a point in stopping. I'm intermediate, lifting since 4 years, with recently 3 months break due to seriuos Adjusting GZCLP for intermediates. This is the time to consider moving over to more advanced programming strategies. Current lifts are 235-285-335 bench/squat/dead, so I'm somewhere between higher end novice, low end intermediate lifter. My work capacity/recovery is decent (ran nsuns 5day/week with 4-5 added accessoires every day and was able to recover pretty decent). Back then, my progress was very slow, uneven, and unpredictable, taking months to move up by 10lbs. As an intermediate, your T1 can depend on your mesocycle goals - hypertrophy, accumulation, intensification, peaking, etc. There's nothing magic about GZCLP in terms of gaining strength, but I'd argue it has a didactic advantage because you're introduced to many programming options early on, different repetition ranges, changes in setsxreps schemes, AMRAPs and thoughtfully introducing more work (T3s). Note the progressive overload (adding weight to the bar each session) and the lower rep ranges (sets of 3, 2, and even 1). So i'm planning to run GZCLP for a long time (until I milk the last drop of linear progression gainz), and my goal is to compete in powerlifting (at the highest level). If you wanted to, you could also start with vanilla GZCL, and then transition to a more advanced program like UHF 5 or 9 week after some time. However, I miss the unilateral and DB work I did before GZCLP. I'd done some benching in college, but never tried a real program. First of all, the GZCLP program isn't that much different from SL, with a few major improvements: A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. GZCLP is the linear progression version of GZCL. Workouts. In cell C2 type weight increments (5 lbs/2. Part 2. No program is stall-proof, and no program outside of total beginner stuff is going to make you stall. :) I also needed a break from GZCLP and moved onto Sohee Lee's Lift With Sohee program last month. Is there some other methods to progress on T3s on GZCLP than 3x15+ as i can comfortable do 15 reps, but at the last set trying to aim to 25, lets say on latpulldown, my forearms and grip starts to hurt me like a MF after 15 reps :-O Hi I am an early intermediate doing the reddit fitness PPL. Didn’t go back to the gym regularly for 2 years, but tried to maintain at home. Currently sit around intermediate lifting levels. A helpful community that shares knowledge and Feb 11, 2024 · Not a beginner? No problem. GZCPL To my understanding, GZCLP's base program is a beginner program, but you can build up from the basic concepts to make it more intermediate focused. As you finish your first / second cycle it becomes desirable to include variations of the big 4 lifts. Jul 23, 2024 · GZCLP. According to r/gainit, GSLP and Ivysaur are beginner programs while gzclp is a novice program. A beginner wouldn't need anything like what I've described - that would be overkill. This template supports both kg and lb. Take it or leave it, no skin off my back 👍 GL Worst case, put your OHP on an intermediate progression. evolveai. I've been using the GZCL method since August 2017, when I was a mere beginner. My back feels solid. And what I read about GZCLP is that it's the much better LP for every stage of lifting. My strength is about what it was 10 years ago when I was 26. It is a intermediate level plan to achieve bulking fitness goals. ) if they should switch, and b. I need to get back into it. Kinda, I thought I was intermediate because I had stalled out on LP, ran an intermediate program them realised I'm way to weak to be intermediate so switched back to LP and have been doing ok. 5 sets of 5 of 65% of whatever the days T1 is and then do some core stability work, some prehab, maybe a vigorous uphill walk. 5kg (0,1,0,0,0,0), which was supposed to be a 6x2+ week. Take your training to the next level with artificial intelligence:A. I would space volume out accordingly and start conservative This is my first ever Program I've written, I'm early Intermediate in terms of muscle mass but can be classified as a novice in strength cause I've focused on pure Bodybuilding Programs till date. At intermediate level Still making progress on LP At 10x1 level for all 4 lifts, about to reset on all 4. GZCL is based on the following training structure, which applies to GZCLP as well. So that being said, I love the structure of gzclp and it being a 3 day program, I have tried to look for 3 day program that isn't LP but haven't really seen anything here. My personal answer to A is a deafening, resounding YES. I would probably not go overboard with the variations for those T2 exercises (don’t know how much research you’ve done already). 0; Super Squats. IMO there's not a huge difference between beginner and intermediate programs. It is a highly popular alternative to Starting Strength and Stronglifts due to its effectiveness and flexible structure. Cody has since partnered with Boostcamp to build out the GZCLP program to make it easier and more accessible to the broader population. My question is: Can I change " Regular"3x15+ to "Modified" 4x12+, as it was shown in one of the spreadsheets? I found that I really respond better to less reps, than 15. The program has been said to offer a balance between both the deadlift and squat (which is rather difficult to do). The GZCLP program is available in three day and four day versions. - Deload and switch to an intermediate program Also, I started lifting in Aug of 2017 after a 10 year break from powerlifting. They would leave me crushed under too much volume at too great intensities, or walking out of the gym feeling like I hardly accomplished anything, sometimes worse- bor UHF: High frequency, full body program - more of an intermediate to advanced program. By the time you run through that you should be at "intermediate" and transition into regular GZCL and programs. 5/3/1 Boring But Big. Not as fast as firdt time around but def a beginner stil I'm just starting to use GZCLP having given up on SL 5X5 and liking the looks of the program and wanting a 4 day/week workout with 2 days of work before 1 day of rest. Stats and recent best lifts: I have been doing GZCLP for 10 months with the standard 3-4days/week routine with some weeks off due to travels. Intermediate and advanced lifters should investigate HLM or Madcow 5×5 Advanced programs. Handling the volume fine? Great - add a T3 exercise or two and target weak points in your hypertrophy. Summary: Ran 18 week J&T, repeating the first block once as an early intermediate lifter. Not being hostile, just telling you how it is. I’ve had a few comments and PMs from people currently doing SL and asking a. The Five3One app makes it really easy to run a modified version of GZCLP that's somewhere between it and 5/3/1 BBB. I consider GZCLP as a more intermediate program since you increase the weight once a week instead of every workout, and is what I'm doing after GSLP. Here are screenshots of my workout logs from last week: Part 1. 5kg and start a new 5x3+? It's an intermediate program, so you're going to find it most useful after your newbie gains are over. 5day/week. I feel like the sheiko style of sub maximal effort fatigue building is better over a longer period than amraps. Managed to increase all of my 1RM to various degrees, but had a much bigger improvement in 5RM and 3RM range. In fact, the core of GZCLP that most people seem to miss is that you add sets to T3s, promote T3s to T2, and add more T3s as your work capacity increases. My only issue with GZCLP is it's a bit boring, as a beginner you might need a more 'fun' program whilst you are developing the habbit of going consistently. I highly recommend this program for intermediate lifters who are seeking to pursue a more 'powerbuilding' style program for the first time. See full list on liftvault. I started GZCLP in August 2017, I know it sounds like a long time to be on it but I had some bat bouts with anxiety and depression among some other… I would personally say give it a go with the 4 day a week Option or 1 on 1 off. Since then I have progressed to some form of "intermediate", and while there have been highs and lows I've had a hell of a fun time overall getting stronger and bigger. GZCLP 4 Day. I'm working on the squat more now, and seeing good improvement on my amraps. Or for people to tell /u/WeaponizedSleep to eat more. I've had a few comments and PMs from people currently doing SL and asking a. Jump on the GZCLP until the gains slow, then jump on a vanilla GZCL program. If you've already run through GZCLP once for all lifts, as in failed all T1s 10x1 once, you don't need to plan to run it 2 times more without making changes. gzclp's T1 seems similar to 5/3/1 progression in its progression principle: you lower volume and add weight over a progression cycle, then increase training max and start again. PPL Split – Best for Beginners Who Want To Stick To 1 Program: Beginner: 12 weeks: 6: 1 hour: Free: 6. Day1: T2 - Leg press, T3 - Machine lat pullover Day2: T2 - DB side lateral raise, T3 - reverse fly Day3: T2 - I did more Bench, so no extra T2, T3 - pec deck In my opinion GZCLP is much better for a beginner, great way to max out your LP before moving on to an intermediate program. I'm definietely not novice/beginner, and definietely not advanced. Coach: Jim Wendler Feb 17, 2023 · The bench press and barbell row are the second most worked exercises in the program, and you can expect to get stronger in these lifts as well. GZCLP is the answer - do it four days a week and since you have experience, you should be able to tailor it to your goals. Both of those templates lend themselves to customization for novice or novice-intermediate lifters. Greg Nuckols 28 Programs. The creater of gzclp made it as a 3 day program and recommends it to be ran as such. For myself, I liked my GZCLP program so much that when my upper body stalled, I shifted upper body days to vanilla GZCL. My hope was to get to the point of getting my first pull up as fast as possibleThe theory I tried to apply was that adding more pulling volume would do the job, so I tripled the weekly sets vs. Major Achievements 10 year active duty Marine veteran with rifleman (0311) and community services (4133) specialties. It's designed to introduce new lifters to the principles of volume, intensity, and frequency, while also teaching them the fundamentals of the main lifts. Hi all - I've been running GZCLP for about 8 weeks now and really enjoying it, but I want to make sure the changes I've recently made to my routine make sense. One thing I want to note in setting this up is that it was harder to find info on this program compared to Jn’T2. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Intermediate Lifter, want to train following GZCL methodology Hi guys, I've been gyming for almost 3. I started with Starting Strength, moved into Madcow 5x5, and then into GZCLP once I felt pretty beaten up by Madcow after a brief deload. 0 or GZCLP. Anecdotally I put 100lbs on my total in 1 20 week cycle of sheiko 4 day intermediate and I started with lifts a bit above yours. For reference, here is Nov 2018 at 196lbs (3 months of GZCLP) and June 2018. Deloaded 2-3 times in last 4 months (once due to vacation). Sep 18, 2023 · GZCLP Linear Progression Program. GZCL Program (or GZCLP) is Cody Lefever's linear progression program for intermediate lifters who want to build both strength and size. GZCLP is a program built for novice / intermediate athletes based on the GZCL method. You do the 5/3/1 rep/failure scheme for your main (T1) lift, instead of the 5x3, 6x2, 10x1 failure progression in GZCLP and 5x10 instead of 3x10 for T2 (but you don't have to do all five sets, I guess). Just because someone has been lifting for X amount of time or can lift X amount of weight shouldn't mean they're intermediate, advanced etc. !!! they both seem so similar. Sometimes life gets in the way and I only train 1-2 days a week (3-5 cardio) but generally I aim for 3-4. 0 after GZCLP. GZCLP has been treating me well. I'd do GZCLP on something like Monday, Wednesday and Friday, then go for a long cycle in the forest on Saturday (like 2. It is a simple linear progression program with a lot of focus on accessories to tackle every weak point that you possibly can. For the first 4 years or so, I messed around with most of the popular programs (Starting Strength, Smolov 531, Mag/Ort, Candito intermediate, Texas Method, Juggernaut Method, GZCLP, GZCL UHF, JnT 2. GZCLP is meant for beginners to get familiar with exercises and to slowly increase their work capacity. 5/3/1 Building the Monolith. Feb 11, 2024 · All of the full body training programs highlighted in our article meet that criteria. I am waiting to see if my main lifts go up at all at the end of the cycle and will make a judgment call from there, but I feel like it'll probably be time to move to an intermediate program. I'm choosing exercises for my GZCLP Routine. I started GZCLP this week - just completed day 3 of 4/week. Upper lower for GZCLP can be something like this: U1: T1 Bench, T2 OHP, T3 Row L1: T1 Squat, T2 Deadlift, T3 Lat pulldown U2: T1 OHP, T2 Bench, T3 Row L2: T1 Deadlift, T2 Squat, T3 Lat pulldown. However, with every cycle, I've begun to notice myself being able to squat deeper for both exercises. If you get to the top again and stall without making much progress then time to switch to an intermediate program, personally I enjoyed J&T 2. gzclp's T2 is very flexible in how you set it up, and 5/3/1's BBB assistance lifts, or 5/3/1 for beginners 5x5 FSL, are both conceivable Over a year on GZCLP, I think it may be time to move on to an intermediate program and I would love some guidance 21M here, I have been lifting seriously for around 2 years, and I started GZCLP August 2017. You can just ctrl+F "gzclp" and you'll see the three day schedule. 5 hours) or a spin class and then a swim and relax in the sauna and hottub. 18 months now and these are my lifts as it stands (1RM): OHP - 60kg, DL - 140kg, Bench - 80kg, Squat - 120kg. Not much to it. Mentioning only T2, T3 work as rest I followed what was mentioned. I've made some good squat gains on it, and that was when I wasn't even focusing on the squat. Restarting as I've outlined will allow for volume accumulation that should transfer over to strength gains. These are tried and true fully body training plans that will help you get stronger by exposing you to heavy weights and letting you add weight on a regular basis and Run GZCLP for 6 months or so last year and saw phenomenal gains. are all the top performers in this class of programming for a person new to strength training. I am still progressing in strength number. You can either continue with the same exercises in a new program, or if you want to learn and get better at the ones you listed do GSLP instead. Hey, just wanted to see if any adjustments need to be made to my accessory work in GZCLP A1 - T1 Squat / T2 Bench Lat Pulldown Leg Extensions Face… Going to start GZCLP on Monday. It offers a significantly more balanced exercise selection and effective progression protocol than most other beginner linear progression programs I officially partnered with Boostcamp App to launch GZCL Program (GZCLP) into an app format for free. Jul 7, 2024 · Best Free Intermediate Powerlifting Workout Programs: Candito 6-Week Program. GZCPL Just wondering what to do about my OHP progression on GZCLP. This is just an example, you can change the order in any way you like. Mostly on the grounds that it requires a lot of intuitive decision making that new lifters don't have as good a hold on. For context: I am a nearly 16-year-old male, 5’9", weighing around 168lbs. I was hoping someone could explain to me why GZCLP's implementation of a deload (i. Between rows and lat pulldown, chinups, or pullups I like some form of backwork each day. TSA 9-Week Intermediate Approach. Max volume reccomendations for GZCLP is 1 T1, 2 T2 and 2-3 T3 per session. The bench press volume is not quite as high in Madcow 5×5 as it is in our intermediate powerlifting program (where you bench press 3x/week), but still enough for the intermediate lifter to gain strength. I have a squat rack, bench, dumbells, and one multi-machine that I normally use for flyes. Reply reply zxblood123 To get stronger, you need to practice good technique and build muscle, both of which are essential to the GZCL method. Coaching: https://www. Any ideas? I would like intermediate 3 day program with the structure and flexibility of gzclp. GZCLP follows a linear progression scheme, meaning you'll aim to add weight to your lifts every workout. I'm a novice in early days of GZCLP, so keep that in mind with my thoughts. (Also hamstrings. Day 1: T1 Squat, T2 Bench, T3 Lat pulldown I can run the program much like GZCLP runs Week 1: Day 1 - Day 2 - Day 3 Week 2: Day 4 - Day 1 - Day 2 Week 3: Day 3 - Day 4 - Day 1 Week 4: Day 2 - Day 3 - Day 4 The problem with doing that is that you don't get a full 12 weeks (you get 9), and JnT kinda relies on that with all the RMs. Jun 11, 2024 · GZCLP Real Testimonials from Reddit r/Powerlifting; GZCLP Program Tips; FAQs What Is GZCLP? The workout program GZCLP is a weekly progression strength-training program, specifically designed for beginners, that is named after its creator, Cody Lefever. It uses the 3 main lifts (Bench, Squats, Deadlift) - each done on a different day of the week. com: And of course, don't forget that it's a flexible program, and can be built out with more T2s and 3s to your taste — if your progress is slowing in your current GZCL setup, this will keep it going further, and a fully built-out GZCLP setup is more or less an intermediate program. GZCLP is a weightlifting program based on the GZCL principle, created by Cody Lefever. I'm probably intermediate level buyt I think my lifts are quite low for that state of lifting. At least you are a advanced novice. Once you're run a few cycles of GZCLP, each cycle will get consecutively shorter. I don't understand this part of the GZCLP post: Transferring to and Going from Novice to Intermediate on GZCL When first considering switching to a GZCL >Method style of training understand that the workload is typically more than what’s expected. A helpful community that shares knowledge and motivates one another. Starting week 10 of gzclp tomorrow, idk if i actually grow cuz my weight is pretty much the same (as expected eating around 2300kcal a day that seems to be my maintenance) but im still adding weight and i'll probably just restart another time after week 12 since i started very low on weight for every t1/2 to focus on getting used to these. The GZCLP program stands for "Cody Lefever’s Generalized Linear Progression. Jun 27, 2019 · 12 week overview of GZCLP; 3 day program; Lift progress (lb) Squat 250 –> 315; Bench Press 225 –> 260; Deadlift 290 –> 390; Overhead Press 105 –> 125; By the way, the file also include templates for GZCLP and a three-week, GZCL-style program. It was true garbage, and I tried all sorts of things, like creatine and even a sesh with a personal trainer. As other commentor says, add them slowly and see how it feels. List of the Best Free Beginner Powerlifting Programs 5/3/1 for Beginners. Nov 26, 2023 · Among the finest routines to take the fitness world by storm is known as the GZCLP workout program. Make sure that you do cardio & conditioning on “rest days”. This approach will finalize effort and work capacity needed to make a sustainable switch to a second T2 movement if desired. Greg designed these programs to accommodate specific goals, strengths, weaknesses, and time allowances. The long term progression for GZCLP is to transition into a GZCL structured program (with auto-regulation and proper periodization). A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. You can occasionally switch to gzclp as a baseline/filler program between programs when you're intermediate (even though different oscillating progressions or RPE based program are likely better baseline programs at that point). A source for all GZCL related questions and content. First of all, the GZCLP program isn’t that much different from SL, with a few major improvements: Can someone explain the difference between gZCLP and an intermediate version of gZCL? From what I understand, the main difference is that in GZCLP you try to add weight every week and when you fail you chance from 5x3 to 6x2 and such. If you run Starting Strength and hit a wall then you are by Rips definition an intermediate lifter. It's aimed at intermediate lifters and up, and I definitely also feel like I'm not quite intermediate yet — there are a lot of accessory movements and v Feb 3, 2024 · Popular strength training programs include, for novices, GreySkull LP, StrongLifts, and GZCLP and, for intermediate/advanced athletes, nSuns, Wendler 5/3/1, and the Texas Method. So I don't see why GZCLP shouldn't work. vanilla GZCLP. Experience level: beginner; Program goals: gain strength As an option, these lifters can use GZCLP to transfer into a progression scheme with a GZCL format that eventually morphs into their own personalized GZCL program. Should I deload next week to 85% of 42. Training doesn't need to be complicated to be effective. As an option, these lifters can use GZCLP to transfer into a progression scheme with a GZCL format that eventually morphs into their own personalized GZCL program. GZCL method is so flexible that you can do anything with it, but it isn't necessarily easy to understand the concepts. 0, but honestly I like it when they take the plunge and try to build something out themselves. Wendler 5/3/1 – Good for Beginners Looking For Starting Strength, Greyskull, etc. . One of GZCLP's strengths is that it very easily transitions to intermediate progressions for the T1 lifts. Best Free Advanced Powerlifting Workout Programs: Rip and Tear. All of the well-made beginner programs I've run (gzclp and 531 are good examples) can scale up pretty easily by adding more reps or more exercises. 0 potential program layout GZCLP is definitely based on sound principles and with modifications could very well last into the intermediate and advanced stages. Many beginners have found GZCLP to be challenging to set up. I’ve been back in the gym for a year now, and have finished running 12 weeks of GZCLP (or maybe without the P? GZCLP is the official name for Cody LeFever’s Linear Progression program. hello twin! we have been lifting for the same amount of time with the same programs with very similar numbers. Beginners are well suited to GZCLP and The Rippler. Jan 16, 2023 · [Program Review] TSA 9 Week Intermediate Program [Program Review] The Strength Athlete’s Intermediate 9 Week Program (Powerlifting) Program Review: One year of repeating TSA Intermediate 1. I've only ever run it as a four day, because I came to GZCLP with two years of experience. It is a simpler variation of the GZCL program methodology with more rapid progression. Both versions are in the spreadsheet below. e. r/gzcl. I think PPL x 2 or a bro split is the only way to do 6 days. This progressive routine is a beginner-level linear progression program (3 or 4 day routines), meaning you consistently increase the load of the lift every week. Rows can be done on lower day and pulldowns on upper, etc. If usually don't want to go backwards I would imagine. I want to try to see if I can run GZCLP as a late beginner/intermediate and still make decent strength gains as an experiment. Take the last weight from previous LP program (or start new with GZCLP!) and perform these workouts: I want to run GZCLP 3. GZCLP is pretty strict and straightforward in how it’s laid out. GZCLP Templates GZCLP 3 Day spreadsheet. It's working but I need to build more muscle. The 4 day program was for those asked. Nov 20, 2024 · 5/3/1 Building the Monolith – Best for Intermediate/Advanced: Intermediate Advanced: 6 weeks: 3: 1 hour: Free: 4. You are perfectly positioned with your lifts to get a lot out of GZCLP. I felt more stable, more athletic, more well rounded. Is it necessary to keep T3's in 3x15 scheme. 49yo female here who was running GZCLP for several months before COVID shut down the world, after having lifted 5 years previously. May 29, 2024 · This is an intermediate program that significantly expands on the GZCLP program. The optional variety T2 comments you are mentioning are related to GZCL, not GZCLP; they are two different things. Take a week of deload and make sure to eat at maintenance or a bit of surplus. You shouldn’t expect big results from GZCLP. Reply reply Even as an upper lower, GZCLP hits back every session. Last month, I posted my planned modification to GZCLP with pull up progression. GZCLP utilizes the below T1 progression scheme: Weight x Reps x Sets. Personal preference and from my own experimenting with 531 and GZCLP: I prefer lat pulldown on the deadlift days. I went from a BW of 148 lbs to 180 lbs during that period. Using variations in T2. 5 years in total, started doing powerlifting stuff almost 2 years ago on the 5/3/1, switched to conjugate for about a year, did Sheiko Advanced Medium Load (injured lower back) next and now back to Conjugate again. You can run it after beginner GZCLP program, or after beginner/intermediate GZCL: The Rippler program. Program Review – Super Squats [PROGRAM REVIEW]: Super Squats: The “What Would Bruce Randall Do” Edition. It brought plenty of well-deserved attention to an often overlooked program choice I'm an intermediate beginner, meaning I've trained incorrectly, not following proper programs for years before getting more consistent with some 531 in the past and now this for months. As a beginner, your T1 and T2 squat movements can both be barbell back squat. However, GZCL is all about adapting the program to meet your own needs, so while it's never mentioned in the original GZCLP writeup, four days was always a possibility. You're going to grow muscle on either program. 0, and RTS Project Momentum). These are largely based off of u/gzcl 's comments in this thread which is why back is only worked on D2 & D4. Physio. I workout at home and have somewhat limited equipment. If you've done/are on GZCLP, how's your progress going? If you've done GZCLP and some variation of nSuns 531LP, what are your thoughts on both? Gzclp is a great strength focussed program that uses linear progression along with a varied volume to add weight to the bar. Now I want to follow GZCLP but have some minor decisions to make in terms of assistance exercises. 0 is probably the most popular intermediate program, as it blends strength work and hypertrophy in periodized blocks, but may not be the program that will ramp up your numbers the fastest if that’s really what you care about. When I was doing it I'd also work out 4 days a week. My first cycle of GZCLP took me from 265x1 to 285x2 and I'm thinking I'll hit at least 300x1 this cycle. My main goal is to just increase my big 3 numbers (non-competitive), so I'm wondering how much progress I might expect on it. You do it three times a week and it's based on something called the GZCL principle. /u/GZCL pops in and answers questions, mods are helpful, as are other lifters. GZCL is split into three different Tiers. 40 weeks seems like a long time to run an LP. . I. For GZCLP T3 progression, please also see the "Swole" link. Is it possible to build muscle mass on GZCLP as intermediate? 4 years in gym (deadlift 240kg, squat 160kg, bench 115kg, Dip +40kg x3, pullup +40kg x2) !!!Yes I know that, while I'm building strength I'm also building muscles. Being a novice in this regard would mean you're still making linear gains pretty much week by week. Going to finish this cycle up and move on to a different program. This will expose the novice and intermediate lifter to very high rep sets and could act as an initial exposure to different effort increasing training methods, rest-pause as an example. I think there's a misconception about what it means to be a novice lifter. If you're still progressing and enjoying the routine, great and you should keep going. Hit my E1RM on all lifts since starting GZCLP, only made limited progress Getting bored of current program Pictures: GZCLP progress chart Strength Level progress chart Bodyweight charts J&T 2. It's not a plug and play cookie cutter template - you have to build your own GZCL program unless you want to do some of the creator's programs (UHF, Rippler, Deadlift Wave It's an intermediate program, but also a customizable approach. JnT 2. Simply combine “bench 3x intermediate,” “squat 2x intermediate,” and “deadlift 1x intermediate. I'd like to adjust this to GZCL principles Does this 6-day routine make sense? Progressions: T1: 5 x 3 --> 6 x 2 --> 10 x1 T2: 3 x 10 --> 3 x 8 --> 3 x 6 T3: 3 x 15, last set AMRAP, once you reach 25 reps you increase weight Pull: T1: BB Row (This becomes pull ups on pull day 2) GZCLP is not some intermediate program, anyone can jump into it at any stage of lifting. appFollow me on IG for more tips!Intsagram: https://www All, I began my weightlifting journey April 2023 and have been uncharacteristically consistent throughout the year. I feel like my workouts are more complete with the addition of a few accessories, and the fact that it varies the weight on the exercises so that it doesn’t seem like it a brute strength program like SL (as weight gets higher). , dropping the weight by ~15% when failing stage 3 starting back at a stage 1 rep/set scheme with 85% of your new 5RM) is any better than Starting Strength and Stronglifts, which are ridiculed in the /r/Fitness wiki, quoting Greg Nuckols of strongerbyscience. I've always had trouble progressing past this level of strength. Though, after reading, it appears that I may have some things slightly wrong and should change things around to get an upper/lower split if I'm wanting to do it this way. Note this table no longer matches my current workout plan but I wanted to demonstrate change over the last ~year on the program A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. There's good variety in exercises, and a lot of people reported getting serious gains and new PRs after running this program. My current lifts (1rm) How To Switch From Starting Strength / StrongLifts 5×5 To GZCLP. Ed Coan and other of the old time greats did something like that for their meet prep, start with light weights for sets of 10 and just had weight increase GZCLP is primarily a strength building program, although there is more of a focus on hypertrophy than a lot of other beginner strength programs. Goal An easy to use webapp that guides workouts and tracks progress for beginner to intermediate lifters. Can't crush yourself 3x a week and think good gains are coming your way. I've been hitting the gym for a year and nine months, but my progress suffered due to frequent program changes, poor nutrition, and possibly other factors. Sep 19, 2024 · How The “GZCLP For Hypertrophy” Program Works Back in July 2017, I put out an infographic on /r/fitness from Reddit about Cody LeFever’s GZCLP linear progression program in order to simplify and bring more awareness to what I thought was one of the best workout routines for beginners to barbell training. The Rippler isn't a good idea because, frankly, your lifts aren't high enough for the progression to make sense. I made a lot of progress in a short time, and I haven't hit plateaus on legs. All critique is welcome but keep in mind that I've choose exercises keeping 1) Focus on a muscle group 2) adherence, 3) Knowledge of what works for A modified version of GZCLP has given me unexpected results, adding over 600lb (currently over 785lb; 890lb if including overhead press) to my total… I have been training specifically for powerlifting since 2011 or 2012. But after studying the case i've found that running GZCLP would be better than running Starting Strength for the long run. Currently, I'm in the 10th week of the GZCLP program, which I've found effective in increasing my gym weights. Take me home, sweet intermediate lifting program. ) how to switch. Is gzclp an intermediate novice program? comments. The end goal of GZCLP is to transition into a custom intermediate GZCL style program. This program requires four workouts per week, with T1 exercises focused on the big four exercises: squat, deadlift, overhead press, bench. I saw people that hitting at least 200 kg squats, 140 kg benches, 250kg deadlifts with just Linear Periodization. Later this year. Here’s a link to his blog where he discusses it. - and your T2 could be targeting the weak point of that T1. com Nov 28, 2016 · GZCLP is a linear progression strength program for beginners. However, none of the preexisting programs felt right. UHF, Rippler, and GZCLP are good 3x a week options if built out right. The GZCL name comes from his Reddit username - u/gzcl It's a great beginner program. T2s stalling out? swap them for other variations. Since most of the users in this subreddit are novice to intermediate lifters I figured I'd just copy/paste the most relevant section: GZCLP (GZCL Linear Progression for new lifters) This infographic will improve understanding of terms and concepts in regards to the following paragraphs. I understand those are more intermediate training parameters, but they can safely be implemented into beginner training using LP. In the first page of GZCLP 3 day spreadsheet enter your starting weight (85% of 5RM). It’s a solid, well laid out program available in 3 day and 4 day versions. I really only get extra reps the first few weeks after a deload at the lower weights. The sheet has the scope to continue the program cycle for as long as 20 weeks and it also provides an option to reset from 8 th week onwards. GZCLP is a beginner level linear progression program created by powerlifter and coach Cody LeFever, derived from his GZCL Method (see r/gzcl for more) and consisting of three lifts each workout day. I'm still interested in linear progression either way, so I'm happy to give it a try. Here you can do all four main tier 1 lifts every week. This is the Vanilla GZCLP programme recommended by the wiki. The GZCLP program is one that uses linear progression and was designed by Cody LeFever. Then switched to Candito's 6 week program to peak and have been running that continuously. If you’re a beginner, then add one T3 at a time / one more set per week. When I began competing in powerlifting I decided to train like a powerlifter, an obvious choice to make at the time. 0; nSuns LP; PHUL; SPF Powerbuilding (4 day version) Here are the six best 4-day split workout routines and a link to their spreadsheets so you can run the program yourself! GZCLP 4 Day Workout Routine. I found one other program review of it here. I couldn't figure out a way to accommodate these changes while still keeping the spreadsheet nice and tidy, so you'll notice that there are blank cells in Tier 3. Planning on running the below GZCLP program. Feb 11, 2024 · GZCLP (4-day version) The Strength Athlete (4-day version) GZCL Jacked and Tan 2. So this is GZCL’s Rippler program. This is what I thought of adding for T3 exercises, but wanted to hear from people who have been on it more. If you’re not a beginner, then look into Jack&Tan 2. If I want to do more hypertrophy work to feel good and grow in size: specifically, arms, shoulders, traps, and legs: GZCLP looks really interesting. I came into GZCLP with virtually no background in lifting. It's a good next step after doing 3-6 months of a Basic Beginner Routine or Starting Strength. Candito 6 week doesn't have enough volume and slots for accessories. You'll gain a lot, especially since you're bulking significantly. GZCL is Cody's screen name on Reddit plus LP which stands for linear progression. Lucky for you, the Boostcamp app is available both on iOS and Switching from SS/SL to GZCLP. Today I had a really shit session, only managed to hit 1 rep total at 42. Intermediates do well with most anything like Rippler or Jacked & Tan 2. All lifts are on the edge of Novice/Intermediate for my age and weight according to Strength Level. And here is a table of my progressions on GZCLP. But sooner than later, you likely will need to switch to an intermediate routine. I'm a largely sedentary novice lifter running GZCLP, and have pretty inflexible knees, hips, and ankles. Plan Description. Been running gzclp for 6 months now. u/youngquinn also deserves credit for cleaning up the spreadsheets, and I think he has another template he is working on. " The best thing about GZCLP is that it naturally leads into "intermediate level programs" without really needing to have a break in what you're doing. wgloiv hezzxbw zdqb ewlzw niszvx pslu laihsqhf zzunv zpsgz wwtmedi

Gzclp intermediate. GZCLP is the beginner-friendly variant of the GZCL Method.