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GZCLP Calculator

Cody LeFever's GZCL Linear Progression. Four workouts a week, each pairing a heavy T1 main lift (5x3+, last set AMRAP) with a T2 secondary (3x10) plus accessory work. When you fail, you rotate the rep scheme instead of resetting the weight right away.

The GZCLP calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.

GZCLP Program Generator

Enter your one-rep maxes to build your personalized program.

Your Maxes
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Linear programs add weight every session; your maxes only set the starting weights. Training max is accepted for convenience if that is what you track.

Generating…
Training maxes used: Squat 283.5 lb · Bench 202.5 lb · Deadlift 364.5 lb · Overhead Press 121.5 lb

Week 1

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)250 lb× 379.4%250 lb× 379.4%250 lb× 379.4%250 lb× 379.4%250 lb× 3+79.4%
Bench Press (T2 3x10)115 lb× 1051.1%115 lb× 1051.1%115 lb× 1051.1%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)110 lb× 381.5%110 lb× 381.5%110 lb× 381.5%110 lb× 381.5%110 lb× 3+81.5%
Deadlift (T2 3x10)205 lb× 1050.6%205 lb× 1050.6%205 lb× 1050.6%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)180 lb× 380%180 lb× 380%180 lb× 380%180 lb× 380%180 lb× 3+80%
Squat (T2 3x10)160 lb× 1050.8%160 lb× 1050.8%160 lb× 1050.8%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)325 lb× 380.2%325 lb× 380.2%325 lb× 380.2%325 lb× 380.2%325 lb× 3+80.2%
Overhead Press (T2 3x10)70 lb× 1051.9%70 lb× 1051.9%70 lb× 1051.9%

Week 2

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)265 lb× 384.1%265 lb× 384.1%265 lb× 384.1%265 lb× 384.1%265 lb× 3+84.1%
Bench Press (T2 3x10)120 lb× 1053.3%120 lb× 1053.3%120 lb× 1053.3%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)120 lb× 388.9%120 lb× 388.9%120 lb× 388.9%120 lb× 388.9%120 lb× 3+88.9%
Deadlift (T2 3x10)210 lb× 1051.9%210 lb× 1051.9%210 lb× 1051.9%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)190 lb× 384.4%190 lb× 384.4%190 lb× 384.4%190 lb× 384.4%190 lb× 3+84.4%
Squat (T2 3x10)165 lb× 1052.4%165 lb× 1052.4%165 lb× 1052.4%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)340 lb× 384%340 lb× 384%340 lb× 384%340 lb× 384%340 lb× 3+84%
Overhead Press (T2 3x10)75 lb× 1055.6%75 lb× 1055.6%75 lb× 1055.6%

Week 3

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)280 lb× 388.9%280 lb× 388.9%280 lb× 388.9%280 lb× 388.9%280 lb× 3+88.9%
Bench Press (T2 3x10)125 lb× 1055.6%125 lb× 1055.6%125 lb× 1055.6%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)130 lb× 396.3%130 lb× 396.3%130 lb× 396.3%130 lb× 396.3%130 lb× 3+96.3%
Deadlift (T2 3x10)215 lb× 1053.1%215 lb× 1053.1%215 lb× 1053.1%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)200 lb× 388.9%200 lb× 388.9%200 lb× 388.9%200 lb× 388.9%200 lb× 3+88.9%
Squat (T2 3x10)170 lb× 1054%170 lb× 1054%170 lb× 1054%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)355 lb× 387.7%355 lb× 387.7%355 lb× 387.7%355 lb× 387.7%355 lb× 3+87.7%
Overhead Press (T2 3x10)80 lb× 1059.3%80 lb× 1059.3%80 lb× 1059.3%

Week 4

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)295 lb× 393.7%295 lb× 393.7%295 lb× 393.7%295 lb× 393.7%295 lb× 3+93.7%
Bench Press (T2 3x10)130 lb× 1057.8%130 lb× 1057.8%130 lb× 1057.8%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)140 lb× 3103.7%140 lb× 3103.7%140 lb× 3103.7%140 lb× 3103.7%140 lb× 3+103.7%
Deadlift (T2 3x10)220 lb× 1054.3%220 lb× 1054.3%220 lb× 1054.3%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)210 lb× 393.3%210 lb× 393.3%210 lb× 393.3%210 lb× 393.3%210 lb× 3+93.3%
Squat (T2 3x10)175 lb× 1055.6%175 lb× 1055.6%175 lb× 1055.6%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)370 lb× 391.4%370 lb× 391.4%370 lb× 391.4%370 lb× 391.4%370 lb× 3+91.4%
Overhead Press (T2 3x10)85 lb× 1063%85 lb× 1063%85 lb× 1063%

Week 5

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)310 lb× 398.4%310 lb× 398.4%310 lb× 398.4%310 lb× 398.4%310 lb× 3+98.4%
Bench Press (T2 3x10)135 lb× 1060%135 lb× 1060%135 lb× 1060%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)150 lb× 3111.1%150 lb× 3111.1%150 lb× 3111.1%150 lb× 3111.1%150 lb× 3+111.1%
Deadlift (T2 3x10)225 lb× 1055.6%225 lb× 1055.6%225 lb× 1055.6%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)220 lb× 397.8%220 lb× 397.8%220 lb× 397.8%220 lb× 397.8%220 lb× 3+97.8%
Squat (T2 3x10)180 lb× 1057.1%180 lb× 1057.1%180 lb× 1057.1%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)385 lb× 395.1%385 lb× 395.1%385 lb× 395.1%385 lb× 395.1%385 lb× 3+95.1%
Overhead Press (T2 3x10)90 lb× 1066.7%90 lb× 1066.7%90 lb× 1066.7%

Week 6

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)325 lb× 3103.2%325 lb× 3103.2%325 lb× 3103.2%325 lb× 3103.2%325 lb× 3+103.2%
Bench Press (T2 3x10)140 lb× 1062.2%140 lb× 1062.2%140 lb× 1062.2%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)160 lb× 3118.5%160 lb× 3118.5%160 lb× 3118.5%160 lb× 3118.5%160 lb× 3+118.5%
Deadlift (T2 3x10)230 lb× 1056.8%230 lb× 1056.8%230 lb× 1056.8%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)230 lb× 3102.2%230 lb× 3102.2%230 lb× 3102.2%230 lb× 3102.2%230 lb× 3+102.2%
Squat (T2 3x10)185 lb× 1058.7%185 lb× 1058.7%185 lb× 1058.7%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)400 lb× 398.8%400 lb× 398.8%400 lb× 398.8%400 lb× 398.8%400 lb× 3+98.8%
Overhead Press (T2 3x10)95 lb× 1070.4%95 lb× 1070.4%95 lb× 1070.4%

Week 7

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)340 lb× 3107.9%340 lb× 3107.9%340 lb× 3107.9%340 lb× 3107.9%340 lb× 3+107.9%
Bench Press (T2 3x10)145 lb× 1064.4%145 lb× 1064.4%145 lb× 1064.4%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)170 lb× 3125.9%170 lb× 3125.9%170 lb× 3125.9%170 lb× 3125.9%170 lb× 3+125.9%
Deadlift (T2 3x10)235 lb× 1058%235 lb× 1058%235 lb× 1058%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)240 lb× 3106.7%240 lb× 3106.7%240 lb× 3106.7%240 lb× 3106.7%240 lb× 3+106.7%
Squat (T2 3x10)190 lb× 1060.3%190 lb× 1060.3%190 lb× 1060.3%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)415 lb× 3102.5%415 lb× 3102.5%415 lb× 3102.5%415 lb× 3102.5%415 lb× 3+102.5%
Overhead Press (T2 3x10)100 lb× 1074.1%100 lb× 1074.1%100 lb× 1074.1%

Week 8

Day 1 - Squat (T1) / Bench (T2)
LiftSets
Squat (T1 5x3+)355 lb× 3112.7%355 lb× 3112.7%355 lb× 3112.7%355 lb× 3112.7%355 lb× 3+112.7%
Bench Press (T2 3x10)150 lb× 1066.7%150 lb× 1066.7%150 lb× 1066.7%
Day 2 - Overhead Press (T1) / Deadlift (T2)
LiftSets
Overhead Press (T1 5x3+)180 lb× 3133.3%180 lb× 3133.3%180 lb× 3133.3%180 lb× 3133.3%180 lb× 3+133.3%
Deadlift (T2 3x10)240 lb× 1059.3%240 lb× 1059.3%240 lb× 1059.3%
Day 3 - Bench (T1) / Squat (T2)
LiftSets
Bench Press (T1 5x3+)250 lb× 3111.1%250 lb× 3111.1%250 lb× 3111.1%250 lb× 3111.1%250 lb× 3+111.1%
Squat (T2 3x10)195 lb× 1061.9%195 lb× 1061.9%195 lb× 1061.9%
Day 4 - Deadlift (T1) / Overhead Press (T2)
LiftSets
Deadlift (T1 5x3+)430 lb× 3106.2%430 lb× 3106.2%430 lb× 3106.2%430 lb× 3106.2%430 lb× 3+106.2%
Overhead Press (T2 3x10)105 lb× 1077.8%105 lb× 1077.8%105 lb× 1077.8%
How to progress:
  • Four workouts a week, each pairing a heavy T1 main lift with a T2 secondary (the opposite movement) and T3 accessories (3x15+, your choice - not modeled here).
  • T1 is 5 sets of 3 with an AMRAP last set (5x3+). When you fail to complete the sets, rotate the rep scheme: 5x3+ -> 6x2+ -> 10x1+. Only after failing 10x1+ do you re-test a new 5RM and restart the cycle heavier. This generator projects the 5x3+ stage.
  • T2 is 3 sets of 10 (3x10). On failure rotate 3x10 -> 3x8 -> 3x6, then add weight and restart at 3x10.
  • Add weight every session while you are completing the work: roughly +15 lb on lower-body T1, +10 lb on upper-body T1, and +5 lb on T2 lifts.
  • T3 accessory work (rows, chins, curls, etc.) is run at 3 sets of 15+ and chosen by the lifter; it is intentionally not prescribed here.
  • Starting weights begin around 80% of 1RM on T1 (a tough triple) and ~50% on T2 (high-rep volume), leaving runway for the linear jumps.

What Is the GZCLP Program?

Cody LeFever's GZCL Linear Progression. Four workouts a week, each pairing a heavy T1 main lift (5x3+, last set AMRAP) with a T2 secondary (3x10) plus accessory work. When you fail, you rotate the rep scheme instead of resetting the weight right away.

The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.

Program Source

Cody LeFever (u/gzcl), GZCL Linear Progression (GZCLP), r/gzcl.

Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.

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