Tiered Progression (GZCLP)

GZCLP is Cody LeFever's linear full-body program for new lifters. Each session combines a heavy T1, a moderate T2, and a lighter T3 pulling movement; barbell squat, barbell bench press, barbell deadlift, and barbell overhead press rotate between T1 and T2. When base volume is missed, the set and rep scheme changes before the lift is fully reset. The 3-day variants follow the published rotation, while the 4-day variants run the same four workouts as a denser hitPR adaptation.

Who is this plan for?

• Beginners who can perform barbell squat, barbell bench press, barbell deadlift, and barbell overhead press with controlled technique
• Lifters who can reliably train three times per week and want regular practice on the four main lifts
• Anyone who wants linear load progression with clear rules for missed base volume instead of one fixed set and rep scheme
• The Full Gym variant requires a barbell, cable station, and dumbbell. The Free Weights variant uses pull-up instead and is suitable only if you can start with three sets of 15 reps.

How it works

• T1, T2, and T3: Each session starts with a heavy T1 main lift, followed by a moderate T2 main lift. In A1 and A2, T3 is cable pulldown or, in the free-weight variant, pull-up; in B1 and B2, T3 is dumbbell one arm bent-over row.
• T1 sequence: As long as you complete all prescribed reps, the load increases at the next T1 session for that lift. If you miss the target, the load initially stays the same while the scheme changes from 5×3+ to 6×2+ and then 10×1+. After a failed 10×1+, hitPR reduces the load by 15% and returns to 5×3+; the original program calls for a new 5RM test at that point.
• T2 sequence: T2 starts at 3×10. If you miss the prescribed reps, keep the same load and move to 3×8, then 3×6. At the end of this sequence, T2 returns to 3×10 with a higher starting load.
• AMRAP and T3: Only the final T1 and T3 sets are open-ended. Leave about 1–2 reps in reserve and stop a T1 AMRAP at 10 clean reps at the latest. For cable pulldown and dumbbell one arm bent-over row, the load increases when the final set reaches 25 clean reps. In the Free Weights variant, pull-up is a hitPR adaptation: once all three rep targets are met, each set gains one target rep; after three sessions below target, each set loses two target reps.
• Rotation: The 3-day variants run continuously through A1, B1, A2, and B2: week 1 is A1/B1/A2, week 2 is B2/A1/B1, and so on. The 4-day variants perform the same four workouts within one week and are a hitPR adaptation with higher training frequency and weekly workload.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant