Gzclp overhead press How do my accessories look like? T1 Overhead press T2 Deadlift T3 Dumbbell row T3 Dips T3 Leg curl A2 T1 Bench press T2 Squat T3 Lat pulldown T3 Rear delt fly 3 x 12 Leg press (double progression) B2 GZCLP is primarily a strength building program, although there is more of a focus on hypertrophy than a lot of other beginner strength programs. Back is only trained for size. Set yourself some long term goals - a 2 plate overhead press, a 3 plate bench press, a 4 plate squat, a 5 plate deadlift, whatever dude. He talks about it on a few different podcasts. Jason Reply Bench Press 10x3 Lunges 10x3 Dumbbell Press 10x3 Lat Pulldown 15x3 (MYOREP) Chest Fly 15x3 (MYOREP) Triceps Extensions 15x3 (MYOREP) Day 2: Overhead Press 3x5 (AMRAP) Deadlift 10x3 Machine Overhead Press 10x3 Romanian Deadlift 10x3 Cable Row 15x3 (MYOREP) Lateral Raises 15x3 (MYOREP) Incline Curls 15x3 (MYOREP) Day 3: GZCLP is a linear progression program based on GZCL principles. If you haven’t even stalled on your overhead press yet keep pushing the LP. It revolves around Bench Press, Deadlift, Squat and Overhead Press-all basic exercises everyone should be doing at any level. I am benching here at least 3 times a week which I found I needed to progress my bench. I had originally lifted for a year and a few months before stumbling onto GZCLP. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press. It is a highly customizable program that emphasizes linear progression and periodization, and can be modified to suit the specific needs and goals of Exercises in GZCL programs are split into 3 tiers: T1: These are main compound exercises (e. I have already run one cycle of the program, where I ended at an OHP of 42. Log in Download App. Overhead Press 5x3 (Last set amrap) T2: Deadlift 3x10 T3: Dumbbell Row: 3x15 (Last set amrap) Workout 3 T1: Bench 4x3 (Last set amrap) The new version of the GZCLP has been updated: - Changed Day 4 T2 from Bench Press to Overhead Press - Changed Day 4 Cable Rows to Bent Over Rows (Dumbbell) You have to re-Onboard the new GZCLP again to get the latest update on this fix. If you are getting stuck at the top of the Currently, during the second day of the GZCLP program, I do the following: T1 Overhead press T2 Deadlift T3 Bent over dumbbell row And then I added a T2 Barbell row as an additional exercise During the first day of the GZCLP program I added a T3 leg press, so I am not sure why I added a T2 barbell row on the second day instead of a T3 one. Linear progression for beginners. Please look for the new GZCL Program on the Discover page. Every workout In GZCLP, T1 progression is 2. Overhead press day Weight at start of mesocycle Weight at end of mesocycle T1 - Strict press 35kg 5 x 3 (6 reps on last set) 47. 5 kg to upper body compound lifts and 10 lbs/5 kg to lower body compound lifts. Plotting it out made me realise the only exercise I've The next one make the same call, stick with what was planned, or once again add 10 lb. 6kg(118lbs)x8x3 Gzclp has changed my view on lifting and has made me fall in love with it. It's a 3- or 4-day-per week program (I did 3 days and would recommend other beginners do the same). It's very helpful to me if you include the following information: Overhead Press (T2), Close GZCLP T2 lifts fatigue I'm doing GZCLP with the T1's being regular Squat, Bench, Deadlift, Overhead Press and the T2's are exactly the same but in a higher rep range just like the program insists. If you think you'll enjoy GZCLP more, then feel free to switch. You will perform this movement first before the movements in your other tiers. 5kg/283lbs, BP 78kg/172lbs, DL 138. Please follow these guidelines when submitting a review via the comment section: D3: T3's - Chest/Triceps/Shoulders focused. I’m following the GZCLP linear progression program, which cycles through Deadlift Day, Overhead Press Day, Bench P http://www. 3-5 reps. As you may know, GZCLP is a linear progression model. 5kg They're all rounded to the nearest 2. The GZCLP is a great program. I have to travel for work every 3-4 weeks so I definitely lost some momentum there a couple of times. A seated dumbbell overhead press is a better option for individuals getting started in strength training or for those with back issues or injuries. 2. I am now on week 4 of the second cycle of the program. , the largest weights, about 85-100% of your 2-3 rep max), but with lower volume (fewer reps and sets). T1 - Bench Press 5x3+ T2 - DB Seated Press 3x10 T3 - Cable Face Pulls 3x15+ , Overhead Cable Extension 4x12+ Day C1: T1 - Squats 5x3+ T2 - Back Extension 3x10 T3 - Calf Raises 4x12+ (2 sets seated, and 2 sets standing on the smith machine) Day A2: Weight: 80. The program is strength-focused, but also suitable for building muscle, getting toned, or losing fat assuming you follow your meal plan. If you can neutral grip press overhead using a football bar sub it in in place of traditional OHP imho. Hope that helps. Deadlift 140kg/309lbs, Overhead Press 60kg/132lbs, Dumbbell Row 33kg/73lbs, Lat Pulldown 67kg/148lbs, Barbell Row 95kg/209lbs, Rope Pushdown 14kg/31lbs, Close Grip Bench Press 46kg/101lbs Locked post. Squat 158 lbs Deadlift 188 lbs Bench 107 lbs Overhead press 70 lbs Technically I have another two months to hit my 1 year mark so I if I progress at the same rate I’ll still be a bit behind of this chart. Exercises. . The Intensity Range for Your Main Hey everyone! It’s me again, and I just finished my last GZCLP cycle. I added in T1 and T2 pull-ups to superset with the overhead press. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. T3 are set as 2 sets to save time but can be ran as 3 sets as GZCLP intended. It’s going to happen one day, and the LP gives you the tools to learn how to handle it. If you’re not stalled on the lifts I would stick to it. The overhead press can be done with a wide array of equipment (like the Z Press), however some of the most popular forms include the barbell, dumbbell, and kettlebell overhead press. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Tier 2 Lift Progression Tier 3 Lift Progression Start with three reps for five sets (or 3 sets of 5 reps using the modified rep scheme), with your last set AMRAP (as many reps as possible, up to 10). I was looking at Z-Press or seated overhead press w/ no back support as an alternative. 0 for those looking to build muscle and strength, and The Rippler for Been running GZCLP for 8 weeks now and these are how my numbers have changed. What are T1, T2, and T3 lifts? A T1 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. com/music/build-up- The T2 intensity is also much lower than some other GZCL variants like J&T (but might be similar to GZCLP). I'm looking to add facepulls, hyperextensions, ab work, more leg volume, tricep work etc. Day 3: Bench Press T1 Squat T2 Dumbbell Incline Bench T2 Lat Pulldown T3 Bulgarian Split Squat T3 Overhead Press 71 88 23. Download App. I'm loving the programme and the progress, but I would like to improve my OHP. 15 reps. . Chest Supported Incline Row (Dumbbell) Last set AMRAP - increase weight after 25 reps. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program. 38yrs old but only been lifting for 6 months. GZCLP is one of the most popular and effective programs bench press, or overhead press. Further down I jotted a potential PPL 6 day pw routine. GZCLP is designed for beginner and novice lifters looking to build muscle and strength. See more 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 GZCLP is a linear progression strength program for beginners. The GZCLP program is available in three day and four day versions. Overhead Press Issues In depth question / analysis I am currently running the GZCLP program. Right now T3 would be A1/A2 Lat pulldown, B1/B2 DB Row. Just keep doing what you are doing and you'll see results. Over 2 weeks it would look like M, W, F, Sun, tues, thurs, sat. Please see the graphic I really like the Easy Strength for fat loss. Created by. But first things first. Stabilize with the core. There is also a progression protocol for when you fail a lift that you can see by tapping the link. If you have access to a gym and you look to get stronger, I’d recommend either starting gzclp, greyskull or 531. A sitting position helps stabilize the back. 3x10 Overhead Press 3x15+ Dumbbell Row 3x15+ Standing Calf Raise Machine 3x15+ Ab Crunch Machine Schedule: xxABxCD Stats: 28m, 193cm/6'4", 101. Overhead Press (Barbell) Bench Press (Barbell) Deadlift (Barbell) Lat Pulldown Dumbbell Row Chest Flyes Bicep . I have a squat rack, bench, dumbells, and one multi-machine that I normally use for flyes. When performing a T1 exercise, the intensity range should be 85-100% of the goal weight you identified in the beginning. I am doing GZCLP and I have decided to add some exercises, I would like to have a mix of strength and hypertrophy, this is what I’m doing: Day 1: Squat T1 DB Bench Press T2 Lat Pulldown T3 Raised Heel Goblet Squats T3 Incline DB Bench Press T3 Day 2: Deadlift T1 DB Seated Shoulder Press T2 Barbell Row T3 RDL T3 Cable Lateral Raise T3 I usually tack on 10 minutes of conditioning if I have some extra time. so I'd like like to add incline bench to my gzclp workout to help much overhead press and bench press and build my upper chest but i don't know which days should I add them in and should they be T2 or T3 ? Locked post. It is a simple and effective program that can help you build strength and muscle. Sports. GZCLP Methodology. 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; How to Write a Useful Review. Cody now trains mainly for the press as an upper body lift, it's still GZCL. If you lean too far back it becomes an awkward chest press which is not what you want. 5kg/305lbs, OHP 60. Top Posts Reddit . Coaches. Burpees and swings are a great combo. The overhead press and bench have started to get heavy but doable. Tier 3: Add weight when you i started GZCLP 1 week ago my program looks like this day 1 T1 squat T2 bench T3 pulldowns T3 split squat T3 incline DB press T3 tricep pushdown day 2 T1 OHP T2 Dead lift T3 bent over row T3 lateral raise T3 leg curl T3 DB curl day 3 T1 bench T2 squat T3 pulldowns T3 DB bench press T3 leg press T3 overhead cable tricep extension day 4 T1 dead GZCL is a similar program, but the difference is that GZCLP uses a linear progression. 51 - Fixed 5th day linear progression bug - thanks /u/QuintupleA. Avoid arching the back or pushing the head forward, fully extend arms at top of press. 5 T3 Lat Pulldown 3 x 10 x 85 3 x 10 x 90 ACC Leg Extension, Ab Machine Previous to GZCLP. It comes in either 3 or 4 day variations which are both included in the spreadsheets below. e. Home. But honestly I don’t know how reliable any of this is. Programs. 5kg(96lbs)x3x5 Bench Press - 35kgx5 (77lbs) to 53. *Note that the vertical push could be either a Dip variant OR an Overhead variant OR could even alternate between the two. It tracks your progress and calculates your lifts, just like a spreadsheet. Reply reply Cable Overhead Tricep Ext - T3 SS Cable Lateral Raise T3 Lower 1: Squat - T1. Here is my progress on GZCLP to date. Start here if you are new. You can do 5x3 weighted chin ups but you need assistance to do 3x10? Chin ups are more of an accessory not a main lift to base a workout A T2 horizontal push, close grip bench press, would be super-set with a row and a T2 vertical push, maybe an overhead press, would be super-set with pull ups or lat pull downs. 4. I like the GZCLP a lot. 3x3 easy deadlift, overhead press, pull ups, 1 set of 10 on the ab wheel and then walk for the rest of the hour. 5 times a week). Apps. This is my first time running my own program and could use some advice on programming. subscribers . All of them can be found in the wiki over in r/fitness. 25kg each week on T1 & T2s. Every week you add weight to the main lifts. Choose a compound movement for legs, front squats or leg press would be good. Getting in pump work when working in higher reps is fun, so there's that. Based upon what you enter into the colored cells in the spreadsheet, it will automatically add weight workout to workout. I would lift first thing after waking up each morning, at around 5 AM. Honestly, it's overly complicated for no reason. walking with a weighted backpack BR = barbell row Background: I'm 30yo, 220lbs, 5'10. The way it works is that each day contains “T1” movement done for low reps high intensity and a “T2” movement done for high reps low intensity along About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Given that i lack strength, I tried to find a LP programme leading me to find GZCLP. While the standing overhead press is a classic move, you can also perform it seated. Day 4: Overhead Press Focus: T1: Overhead Press: 5 sets x 3 reps + AMRAP on last set: T2: Deadlift (or variation) 3 sets x 10 reps: T2: Dumbbell Rows (or variation) 3 sets x 10 reps per arm: T3: Dumbbell Hammer It works just like every other beginner program does: everytime you perform the lift, you add 5-lbs/2. Waist: 84cm Bench Press: 40kg. Only really started weightlifting in summer 2017 (Phraks Greyskull LP) and that fell off track in Fall 2017 while applying to grad schools. And Cody also highly emphasizes making the method work for you. Thrusters are also nice. Lat Pulldown. What is it guaranteed to do is separate you from your money. Starting from week 2 my body adjusted and my numbers started climbing fast. One of the biggest things that prevent novice lifters from progressing is having a poor workout routine. 0, Ultra-High Frequency (UHF) and The Rippler. Typically, you will perform 10-15 total reps, usually within 1-3 reps per set. Triceps: Cable triceps push downs and overhead extensions. Smith Incline Press T2 Pull up T2 Leg extension T3 Pec Dec Fly T3 EZ bar/dumbbell skullcrusher T3 . My GZCL is a simple program that is based on the 4 big lifts, squat, bench press, deadlift and overhead press. Bulg. Bicep Left: 28. 5 4 x 10 x 75 T3 Lat Pulldown 3 x 10 x 85 3 x 10 x 90 3 x 12 x 120 B1 T1 Bench Press 3 x 5 x 115 5 x 3 x 140 3 x 5 x 165 T2 Deadlift 3 x 10 x 125 Since I started on GZCLP in August 2018, Why swap the t2 bench for close grip bench? If you dont want to do flat bench press for your t2 then do DB bench or an incline/decline variation. Hey guys, I'm usually pretty good at this myself, but am in a pretty hectic spot in life at the moment and my brain is just not having it. and started Cycle 1 when I decided to get back into the gym. A quick summary of improvement: Male, 24, 175cm, bw from 69kg to 75kg I haven't gone full cycle yet, only on overhead press. Split Squat - T3. For optimal recovery, squats and deadlifts should not be performed in consecutive Replace T1 and T2 OHP for GZCLP . I personally do my tricep accessories the same day i do my main bench movement and my side Delts on my overhead press day but it really doesn’t There are a number of programs that have been created using the GZCL method including GZCLP, Jacked & Tan 2. Day 2: Deadlift T1 Overhead Press T2 RDL T2 Dumbbell Row T3 Reverse Pec Deck T3 Seated Incline Dumbbell Curl T3 . For Jan-Aug, I was doing Frankoman's Dumbbell Only Split. 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. Or if your overhead press is lagging then do more overhead pressing. 5. T2 – overhead press, front squat, close grip bench press, Romanian deadlift; T3 – leg curls, leg extensions, lunges, lateral raises, chest flys This program is an excellent next step following the beginner GZCLP program, particularly when your newbie gains have plateaued and you can't increase your weights as Deadlift, Bench Press, Overhead Press ). Rest 2min 0s. The key is stalling, going to 10x1s, resetting, and working your way through the shit. I read a reply from Gzcl regarding t3 where he suggested picking T3s that complement the T1 exercise on the given day. I'd really, really appreciate it if you guys could give me some pointers on how to balance out my program. The issue with this is that I cannot bench or press 45lb for 3x10 (embarrassing, i know ). Choose pec flyes, cable overhead rope triceps extensions, and some side raises, BTNP, or even a Push Press to start off the T3's for shoulders. 5kg bench press and 5x30kg overhead press on my last amraps), had linear progress and hopefully will continue to do so for a bit, however the 6 days of workout are too much for me rn and individually the workouts also The GZCLP Program is a beginner-level linear progression program created by powerlifter and coach Cody LeFever. or overhead press . I'm currently doing GZCLP 4 Days a week, and the current Full Body setup that I have for it is giving me some recovery issues lately. 2M subscribers in the xxfitness community. Overhead Press (Machine) 3. T1: Squat / T2: DeadliftB1: T1: Bench / T2: Overhead PressA2: T1 Deadlift / T2: SquatB2: T1 Overhead Press / T2: Bench It is recommended to keep the daily back work in both the full-body and upper / lower In T2 section: Continue attempting to progress a core T1 lift (Squat, Bench, Deadlift, or OHP) in the T2 until comfortable moving into a more traditional GZCL method structure using an optional variety in the T2; incline from OHP as an example. Really just dedicate that day to your weakness, but 2 lower body days a week is enough frequency and should have enough volume for growth on this program. Recently switched to GZCLP after a long time of program hopping and not really knowing what I was doing. 5kg (3, 3, 3, 2, 2) T2 - Romanian deadlift 35kg 3 x 10 60kg 3 x 10 T2 - Assisted pull-up machine GZCLP utilizes the below T1 progression scheme: Weight x Reps x Sets. com/music/beats-password-infinity-123276/https://pixabay. T1 (Main Lift): Overhead Press So I started gzclp about 2-3 weeks ago now, been doing it every other day (3. I will start the 4 day GZCLP split, using u/Blacknoir 's speadsheet as guidance. GZCL is a basic four week cycle program while GZCLP is a linear progression high volume, high frequency, high intensity workout program developed based on the principles of GZCL that progress at a faster BP = bench press OHP = overhead press DH = dead hangs SPU = scapular pullups RK = "ruck" i. 6. Tier 3: Add weight when you 220 lb / 6'3'' / M / 20 Hey yall, GZCLP routine critique #346784. I've done GZCLP for about 2 months now. So 3 days 1 week 4 the next week. The tendons in the front of my shoulders hurt from bench and overhead press, my knees hurt from squats, my hips/back hurt from deadlift. I use the Zero To Hero app and the ratio between t1's and t2's has got me a bit worried/puzzled. (If you choose the dip variant, consider incorporating additional T3 delt work) GZCLP T1 Stage 1 : 5x3 (base volume of 15) Stage 2 I started GZCLP as my first weightlifting program in April 2022. Like other non-LP GZCL programs you select a training max (roughly your 2 rep max). Barbell RDL - T2 SS Curls T3 (SS to save time plus don't think it would hinder RDL performance but feel free to say this is a waste!). Jim Wendler’s 5/3/1 In A Nutshell. I would also do cardio 2-3 times a Wednesday - T1 Strict Press T2 - DB Bench Thursday - Deads Reverse Lunge Friday - Comp bench Strict Press My T3s on upper bodies days I like to work in push press and heavy single arm DB press. Being a 4 day cycle I usually just went to the gym every other day. For lower body you’re gonna be more limited. 94% April 13 75 1x6 *Rounded to nearest whole number Quick thoughts: - Holy shit I can't believe I actually stuck to this and did it When I began GZCLP, I sought to stick to eating little bit under maintenance but not strictly watching my macros (except for making sure to have ~110g protein a day). T2 Deadlift: 62. I’ve been running GZCLP for the past semester, which is a linear progression for beginners like SL/SS but with more balance between each of the compound lifts and varying rep ranges. Or just a few rounds of kettlebell carry if I don’t want to think (overhead on press day, rack on chest day, farmers on deadlift day or all three as a drop set). Overhead Press (Barbell) Last set AMRAP. Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest Set and Rep Scheme, Progression and Failure Protocol are all according to the GZCLP Method. Each workout focuses on one of the big 4 lifts: Squat, Bench Press, Deadlift, Overhead Press. Deadlift: SW 10kg -> now 60kg Squat: SW 5kg -> now 80kg Overhead press: SW 2 kg -> now 20kg I am happy with GZCL but I am kinda bored with the programme, I am looking for a 3xweek programme that I can focus on goals. Lateral raises, DB Bench/incline/seated shoulder press, curls, skullcrushers, overhead extensionslots of options. 5 I compiled a GZCLP adaptation to mostly dumbbell work and I would like to get some feedback. Lately the T2 lifts are becoming really fatiguing especially for squat and deadlift and I'm not sure if I should switch them for variations or just Help with my GZCLP set up! : r/xxfitness - Reddit true Deadlift and overhead press can be tested in fifth week. The weight I use is pathetic, and I would really like to increase it. Leg Curl - T3. 200kg Overhead Press: 20kg. Overhead Press T3: Lateral Raise T3: Face Pulls T3 T3C) Overhead cable tricep extension 3x15+ 5 kg (11lbs) >> 10 kg (22 lbs) T3C) V-grip Cable Row 3x15+ 25 kg (55 lbs) >> 35 kg (77 lbs) So before going in to a new cycle with new T3's, I'm wondering if you think the overall set up looks good. I am running an upper/lower split with the following exercises: Upper 1: Bench Press T1 OHP T2 Boostcamp has a free app version of GZCLP (3 day and 4 day versions) that you can use directly from your phone. On my platform (2" raised), any overhead pressing would cause me to add shiny new holes to my basement. I already had some lower back pain before I started working out regularly, and I dropped my weight on deadlift a lot to try to improve my deadlift form T1: These are main compound exercises (e. These clips was pretty heavy on the OHP days. It’s designed for beginners. Beginners need a straightforward linear progression plan, like '531 for beginners' or GZCLP. On the other hand, I'm on a mild cut and have been VERY successful with GZCLP. Practically speaking, GZCLP progresses more rapidly than other GZCL programs, making it ideal for novice lifters. T1 Overhead Press: 35kg. g. But how fast is it for T2? (eg if bench press is my T2 exercise, I do roughly 66% or 2/3 of my working weight of my T1 bench day). T1 (Main Lift): Bench Press 5 sets of 3 reps at 85% of goal weight, last set being as many reps as possible. Hi, I’m f16 and I’m awful at overhead press. Obviously, you can't keep going like this forever or else we'd all be benching 500 lbs after 100 workouts. (The fact you went 12 weeks though on the 1st step makes me not worry about this however. Would appreciate hearing the community's thoughts on how good/bad the progress is and any feedback/improvements. As for the overhead press t2, mine is an incline bench press at 45 degrees. Trying to progress +1. Something like: In the spreadsheet, you write in your 2 rep maxes on the big 4 lifts. This is the Vanilla GZCLP programme recommended by the wiki. 3. If you find any bugs, please submit them to me via DM and/or this thread. Download . Hello! I have been doing the reddit PPL for a few months now while slowly adapting it to my goals and it's been great so far (7x80kg squat, 10x85kg deadlift, 10x52. You have multiple rep schemes, T1s (3 or fewer reps for 5-10 sets depending and the last set AMRAP), T2s (8-10 reps for 3 sets) and T3s (12-15+ reps for 3 sets). I picked up GZCLP after too long of program hopping, inconsistent effort, etc. Get that extra shoulder volume in. I'd replace the skullcrushers with an overhead extension of some kind as it's the only exercise in the program to hit the long head. Music Used:Julian Cal GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. 12 reps. Leg Extension - T3. Taking my barbell outside might be possible on some days, but my weather here sucks and is inconsistent. 4 sets. These are so called “plus sets” which implies the AMRAP is only the very last set. Overhead Press (Barbell) 3. I always struggle to motivate myself, I really liked the progression aspect of GZCLP. The last set of your Tier 1 movements, so presumably: squat, bench, dead, overhead press. This us usually a competition or high-skill movement. Body weight dips,diamond pushups, and skull crushers. Don't buy any BS about some new age weight lifting program guaranteed to get you results. T2 Bench Press 4x10 T3 Dumbbell Bench Press 4x15+ T3 Lat Pulldown 4x15+ T3 Lat Pulldown 4x15+ Day 4 T2 Overhead Press 4x10 T3 Lateral Raise 4x15+ T3 Bent Over Row 4x15+ That would be for 8 workouts in total. Currently sit around intermediate lifting levels. Overhead Tricep Extension (Cable) 3. New comments cannot be posted. 8 reps. Finally, you can do what I did, and just start programming T1 OHP intermediate vanilla GZCL style in training blocks with % based training. Been plagued with fuckarounditis since college, and never even touched a If you’re adding a 5th day id recommend another upper body day, like a slingshot bench as T1. Due to an injury pretty much any form of overhead pressing is out of the equation for me (at least for a few months). 5kg again, despite making a lot of progress on the other lifts. I do a four day program of GZCLP. Copy Routine Link. Nobody can’t add weights continuously, because of this reason we will change reps and sets. Focus on Improving Core Lifts: Compound, multi-joint movements enable us to build the most muscle and that’s why Bench Press, Squats, Overhead Press and Deadlifts are the cornerstone of this strength program. Lift Vault only wants to share reviews that will be useful for other members. I didnt do anything but the basics for the first couple months then i added calf raises and bicep curls as T3s. Day 1: Bench Press Focus. Everytime you do a lift as a tier 1, you add 5 kg to deadlift and squat, and 2,5 kg to bench press and ohp (in the green box). Tier 1/2: After each workout, add 5 lbs to the Bench Press and Overhead Press and 10 lbs to the Squat and Deadlift. Starting to rep my old Deadlift max weight. SLDL- Straight leg Deadlift DL- Deadlift CGBP- Close Grip Bench Press OHP-Overhead Press Bar- the weight of just the Olympic Bar so 45 DB Row- Dumbell Row Z-weight- Zero Weight Reply reply Program another vertical press as T1, and try to progress linearly on that (push press, incline bench, seated press, pin press, Z Press) or add a pause or tempo to your OHP. T1 and T2:After each workout you add 5 lbs/2. Ditch the clunky spreadsheets and track your progress on Boostcamp. I've done a few posts like this on various programs lately I hope I'm not being greedy! I'm finishing my 12th week of nSuns 531 LP (6 day deadlift) I'm about to start running GZCLP and im curious about T3 exercises. One of the best routines to take the fitness world by storm is called A beginner program designed by competitive powerlifter and strength coach Cody Lefever. I have reached a sticking point at 42. These exercises involve the highest intensity (i. Once I started to slow down on my weight progression for those GZCLP and improving my Overhead press with T3s . music used:https://pixabay. Updated on. And alternatively, for some exercises I keep the weight roughly the same and just focus on increasing my reps with impeccable form Last month, I posted my planned modification to GZCLP with pull up progression. GZCLP is a simple, easy to follow, full-body strength training plan. It’s a nice easy workout and doesn’t burn me out at all. Using Boostcamp, I ended up with this: Overhead press 3 x 10, T3's: Barbel row or Cable row 3 x 15, Lateral raises 3 x 15, Leg Curl (or Romanian deadlift I’ve been running GZCLP for about 6 months now and I am still linearly progressing on my main lifts. I think the GZCLP also calls for the last set of Tier 3 to be AMRAP as well. It’ll be a bit different because those programs Reading through the GZCLP wiki page again I see that it is recommended to add accessory/isolation work, the thing is I don't really understand the purpose of it, what exercises to add and how to program them. Bulgarian It’s Thanksgiving! Today was Deadlift day. Overhead Press (T2) Seated Row (T3) Seated Leg Curl (T3) EZ Bar Curl (T3) comments sorted by Best Top New Controversial Q&A Add a Comment. 5". Overhead Press - 27. Please see the graphic Overhead Press: 80 x 5 Chin-ups: +15 x 5 Barbell Row: 120 x 5 Lifting for ~2 months now. It categorizes these exercises into three types (T1, T2, and T3), which you'll see and understand below. New comments cannot Overhead Press Paused Squat Shoulder Press Machine Lat Pulldown Machine Machine Side Raise (seated) Single Leg Press C2) Modified T1 to 3x5 Weighted Pull Up Weighted Dips Farmer's Walk Cable Shrug 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 GZCLP - Workout B1. I'm going to do a gzclp program. I also like how you’re doing barbell rows as a deadlift t2. GZCLP follows an easy linear progression where you consistently increase the load each session. I’ve been doing weighted chins with my daughter since she was about 4 months old so it was nice T2Overhead Press 3x10 T3Lat Pulldowns 3x8-12 T3Hamstring Curls 3x8-12 SoForAllYourDarkGods • GZCLP • Modding – No deadlift or overhead press. thenuwavefitness. Can I substitute it with another exercise (dumbells maybe?) in tiers 1 and 2? I stumbled upon GZCLP as I searched through many online powerlifting programs hoping to find one that would end my plateau. , Squat, Deadlift, Bench Press, Overhead Press ). Reply reply Overhead Press DB rows Lat Pull-downs DB hammer curls DB bicep curl Bench DB flys Cable overhead rope tricep extensions DB lateral raises Barbell push press On gzclp I do 3 warmup sets for my T2 lifts as well, since the T2 lift is always different in what is trained on T1. I can still dead, bench, and squat just Three months of GZCLP May 16, 2022. com I'm still FAR from intermediate, so I assumed I'd get better results with GZCLP still Updated GZCLP setup: A: 5x3+ Squat 3x10 Bench Press 3x15+ Incline Dumbbell Bench Press 3x15+ Lat Pulldown B: 5x3+ Overhead Press 3x10 Deadlift 3x10 Barbell Row 3x15+ Dumbbell Row 3x15+ Standing Calf Raise Machine C: 5x3+ Bench Press Incorporate abs and calves into GZCLP, while moving to an upper lower split, keeping the progression scheme and deload of GZCLP. These include the GZCLP for beginners, Jacked and Tan 2. Jan 26, 2024. Overhead press is hard. Deadlift (Barbell) 4 sets. Over the last two cycles, I managed to add 20kgs to my squat and deadlift, and 10kgs to my bench and overhead press. Performed 3-4 times a week as full body or upper lower workouts. GZCLP has helped me end that plateau, as well as increasing many of my prs while also still being ripped! My training background before GZCLP. The purpose is to dial in form on the Posted by u/tronja2 - 3 votes and 9 comments 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 + reps on GZCLP allow you to progress the workload while knowing fairly easily if it's an appropriate weight. T2 - Overhead press (barbell or dumbell) T3 - 1 vertical pull exercise, 1 horizontal pull exercise, 1 isolation exercise eg lat pulldowns, seated Essentially, on GZCLP, you're doing 4 compound lifts -- squat, deadlift, bench press and overhead press. The program is based on three types of I'm 6'2. Just for variation. It all depends on if I have time to do the accessory lifts. Log In. , the largest weights, about 85-100% of your 2 This program requires four workouts per week, with T1 exercises focused on the big four exercises: squat, deadlift, overhead press, bench. Was wondering what you guys think about this routine. T1 - 5 x 3 Overhead Press (Barbell), last set AMRAP T1 - 5 x 3 Overhead Press or Arnold Press? (Dumbbell), last set AMRAP T2 - 3 x 10 Deadlift (Barbell) T2 - 3 x 10 Deadlift (Dumbbell) This is a great program for beginners. However I am having trouble progressing in Overhead Press, which has not progressed and maybe even got worse for the last 2 months. Would it still be recommended for me to run GZCLP given that I cannot follow the programme as stated or should I look for an alternative 3/4 day strength LP split? I'm a complete beginner and I'm planning to start GZCLP. chose that division because pecs would already be prefatigued by the bench press and delts would be prefatigued by the overhead press. Your T1s start at around 85% of your 5RM, and your T2s start around 65% of your 5RM. T1 Bench, T2 Squat T1 Deads, T2 Overhead Press T1 Squat, T2 Bench T1 Overhead Press, T2 Deads I think there is plenty of volume. GZCL Method Multi Day Cycles – 2 Day, 3 Day, 4 Day, 5 Day & 6 Day. The overhead press uses the smallest muscles of the big 4 and will consequently be harder to progress more generally. You can read more about it here. It is a simpler variation of the GZCL program methodology with more rapid 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 There are 2 instances where this can be particularly relevant: for the overhead press and the T2 progressions. However, I have mild spine problems (kyphosis and scoliosis) and, from what I've gathered, the overhead press isn't really good for me because it puts too much pressure on the spine. The spreadsheet will calculate the weight to use for your t1 and t2 based off of that. 5kg for upper body lifts (bench press and overhead press) and 10-lbs/5kg for lower body lifts (squats and deadlifts). 5cm Squats: 70kg GZCLP is a great program and you'll see great progress. We're a community targeted at female and gender non binary/gender non conforming redditors to discuss For reference, I'm following GZCLP, ie 4 days, doing squat/bench, deadlift/OHP, bench/squat, and OHP/deadlift in a rotation. Use close grip bench as an extra t2/t3 for extra tricep work. I'm looking for help with my GZCLP program; I would like to include 1 T1, 2 T2s and 3 T3s for a 4-day/week-GZCLP program. Chest Fly (Machine) 3. Chest: 103cm Deadlift: 60kg. also could need more work on your anterior delt so do shoulder raises / overhead press. All of Squat, Bench, Deadlift, Overhead Press, Front Squat and Block Pulls are meaningful exercises in a hypertrophy block, I don't know what universe you're living in that they aren't. My last lifts Squat (5x5): 100 Overhead press(5x5): 65 Deadlift (1x5): 125 Bench (5x5): 85 Barbell row(5x5): 95 Squats are getting heavier but haven't been bad. (This would help drive that OHP you want) D4: T3's - Legs/Back/Abs. 5kg for 2 reps. GZCLP is too aggressive for people past the novice stage, it's nothing GZCLP is a linear strength progression program designed by Cody LeFever to build strength in the big four lifts: the bench press, deadlift, squat, and overhead press. Want more great exercises like this? Sign up f Going to start GZCLP on Monday. I've been working on the vanilla GZCLP program so far, the idea was to keep it simple and get comfortable initially. I did the transition from SL to GZCLP. I workout at home and have somewhat limited equipment. Tier 3 progression is a GZCLP 5D v5. As for volume, aim to do 10 of all novice programs ive ever seen gzclp is one of the best ive seen encourage back work That's because it's a routine based on strength in the squat, bench, deadlift and overhead press. Also, what are good T3 exercises for GZCL? Exercises that support bench and squat especially. 5 kg for upper body and 5 kg for lower body. , the largest weights, about 85-100% of your 2-3 rep max), but with lower volume A beginner program designed by competitive powerlifter and strength coach Cody Lefever. 5kg/133lbs Started off with Starting Strength, then vanilla GZCLP since April, PHUL for a bit and now back to GZCLP. 15 I'm about 2 months into gzclp, my 10th 20th workout. ” GZCLP. Can anyone tell me why I shouldn't run the below routine and should just stick with the basic routine again for a 2nd cycle? - OVERHEAD PRESS 5x3+ Tier 2: - DEADLIFT 3x10 - BARBELL ROW 3x10 Tier 3: - REVERSE HYPEREXTENSION 3x15+ - FACEPULLS 3x15+ - HAMMER The Tier 1 progression has been changed to make gym time a bit more reasonable: 3 sets x5 -> x4 -> x3 The Tier 2 progression has been changed to make the loads you handle a bit heavier and more specific near the end of the program: 3-4 sets x8 -> x6 -> x4 *Note: other than lifting heavier, there is nothing wrong with the original tier 2 progression. 2) Intensity Range for the Exercise I was running vanilla GZCLP from Boostcamp for 36 workouts and today I completed the cycle. Overhead Press Bench Press Deadlift Tier 2 Bench Press Deadlift Squat Overhead Press Tier 3 The first week of GZCLP ("GZCLP (beginning)") is a bit misleading, 1RM dropped by a lot as it took me some time to adapt to the GZCLP volume and intensity. I feel like I'm hitting a plateau but made some decent progress, but I dislocated my shoulder while benching a few days ago, so I'm just gonna An example of this would be the front squat or overhead press. landonbour. Games. GZCLP is free on the Boostcamp App. 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. Rest 2min 30s. I ran GZCLP as a 4-day program with Sunday, Monday, Wednesday, Thursday being my lifting days. T1 = 5x3 Overhead Press, T2 = 3x10 Deadlift, T3 = 3x15 Lateral Raise, 3x15 Arnold Press, 3x15 Bent Over Row, 3x15 Reverse Fly According to strengthlevel. 5 sets. The program begins with establishing a ‘goal weight’ for each lift, which you can easily lift for two reps. Starting 2nd round of GZCLP tomorrow. com - Workout clips still on GZCLP until failure on 10x1 sets. The accessory lifts are a great cooldown and feel amazing after the more strenuous lifts. 4kg/224lbs 1RMs: SQ 128. Adding Weight: 1. 5kg so the exact calculations may vary. bench, deadlift, overhead press, or any other compound barbell or dumbbell movement. However, I GZCLP: A basic linear progression best for straight beginners. more. This is noted in the spreadsheet as(5x3+ or 3x5+. Reply reply DjangO1122 • the T2 overhead press is the 1 thing I am most thinking of incline bench on gzclp . [Read I did attempt to modify it based on what works well for me, that's what I liked about GZCLP, I didn't want to follow a program blindly, I currently run the following 3 times a week: T3 seated cable rows and lateral raises in a super set Workout A2: T1 overhead press, T2 pause squat, T3 pull ups and tricep extensions in a super set Workout Overhead DB press 5x3 DB bench press 5x3 Deadlift 5x3 Tier 2 Floor press 3x10 (used to do DB bench press & just recently switched to floor press) I think GZCLP is by far the best one out of those but it might be ever so slightly confusing for a beginner, so in that case I The new version of the GZCLP has been updated: - Changed Day 4 T2 from Bench Press to Overhead Press - Changed Day 4 Cable Rows to Bent Over Rows (Dumbbell) You have to re-Onboard the new GZCLP again to get the latest update on this fix. A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. T3:Increase the weight only when you can do 25 reps on the AMRAP set. The program is highly effective because it works a variety of rep ranges and intensities, automatically adjusting to your progress over time. reReddit: Top posts of September 14, 2022. You can modify it to do T1/2 progressions for I think GZCLP would work for just about anyone. Hi community, I've been working out using GZCLP since May or so, this year. Been following the linear progression for eight months (for reference, I could barely do multiple reps of the 45lbs bar at the start, and for anyone familiar with GZCLP, is the lift I've reset the most times on). Biceps isolation exercises are also Essentially, on GZCLP, you're doing 4 compound lifts -- squat, deadlift, bench press and overhead press. T2 (Secondary Lift): Hack Squats 5 sets of 6 reps at 75% of goal weight, last set being as many reps as possible Day 2: Overhead Press Focus. I am running vanilla GZCLP with the recommended T3s of Seated Dumbbell Overhead Press . Continue browsing in r/gzcl. First, here are the 4 day rotations for each tier as found in the spreadsheet. Many lifters see these as tools to measure their strength and for that reason the T1 can include lifts other than “the big three. 5kg (60lbs)x5 to 35kg(77lbs)x8x3, 43. Day 1: T1 Squat, T2 Bench, T3 Lat pulldown Shoulders: Lateral raises, single arm overhead DB or KB press, rear delt flyes,front plate raise and behind the neck press. Overhead Press: My EDIT: below is the version of GZCLP I am following to try and achieve my more "female" specific goals. Right now, I’m planning to run GZCLP again but this time with a few variations and modifications. Recommended muscle groups to focus on first for isolations were chest for bench press, front delts T1 Zercher Squat - T2 DB Bench Press + Band Face Pull superset - T3 Band Lat Pulldown, Leg Raises, Lat Raises + Calf Raises (on plate) superset B T1 OHP + Band Pullapart superset - T2 Romanian Deadlift, BB Row - T3 Hammer Curl + Band Need some pointers on my GZCLP T3 lifts . ) T2 - Dumbbell overhead press ; Pull-ups So, I found GZCLP on Boostcamp, read about it, watched some YouTube videos about it, and decided to give it a shot despite some things still being confusing for me. Data safety. T2 Overhead Press 3 x 10 x 65 3 x 6 x 82. This is a great program for beginners. Slower progress on T3s only +1kg only when I can. I have a few questions though.
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