GZCL is made from a well known Reddit user who goes by /u/gzcl.
He created this program as a method to improve powerlifting.
GZCL is more of a framework than a program.
It's based on Jim Wendler's 5/3/1. It uses a training max (90%) with 4 week cycles and AMRAP sets.
Most of the included spreadsheets will calcuate lifts for you.
Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions, click here.
Yes, GZCL is highly recommended.
From beginners to intermediate levels.
Followers either linear periodization or undulating periodization
Uses only 1RM.
If you want to improve your strength and numbers, then GZCL may be the right program for you.
GZCL is a simple program that is based on the 4 big lifts, squat, bench press, deadlift and overhead press.
It categorizes these exercises into three types (T1, T2, and T3), which you'll see and understand below.
Table of Contents
Not Sure Where to Start?
If you're new to the GZCL programs and want to start somewhere, then I recommend taking a look at the infographic below and using the GZCL Free Compendium spreadsheets:
Rather than a strict program, GZCL is a method for a framework as it can be used in a training program that you're already using.
Since it's a framework, you'll find many variations of the GZCL program in the spreadsheet below.
Many more may come in the future as it's a popular framework to use.
If you want to help Cody Lefever, the creator of GZCL, please consider donating to him.
Cheat Sheet Infographic for GZCL General Gainz
General Gainz Wave Linear Progression
General Gainz + Jacked & Tan 2.0 Hybrid
Jacked and Tan 2.0
The GZCL Method Free Compendium contains Jacked and Tan 2.0.
GZCL Method Free Compendium (November 2016 Update)
Made by GZCL and released in November 2016.
It contains a few templates with both pounds and kilograms.
- Basic Template
- The Rippler
- Ultra High Frequency
- 5 and 9 week programs (UHF)
- Jacked and Tan 2.0
- Extended Deadlift Wave Formulas
- Volume Dependent Intensity Progression (VDIP
The November 2016 compendium and the July 2016 compendium have a few key differences, including the Extended Deadlift Wave Formulas and Volume Dependent Intensity Progression (VDIP) updates.
The Extended Deadlift Wave Formulas can help improve deadlifts by focusing on weak points like pulling the weight off the floor or at certain points of the lift. (See November 2016 release notes)
And the VPID update uses sets with high effort with different rep ranges to progress in a linear fashion. (See November 2016 notes)
If you're using GZCL for the first time, then this is a great way to start it off since it touches upon many GZCL methods. (See July 2016 release notes)
GZCL UHF Method and Heavy Singles Spreadsheet Sept-2018
You'll find the UHF program in the GZCL free compendium, which is similar, but this uses a heavy single in each workout and it's inspired by the RTS programming methods).
It's made to use heavy singles in training with different lift, percentage, rep schemes than the regular UHG program.
And you only progress the heavy single weight if you were able to perform a clean rep the week before.
For the Max Rep and AMRAP sets, leave 1-2 reps in the tank.
If you feel drained then, for the rest of the week, leave 2-3 reps in the tank and deload the volume by reducing T3 work by one set.
And increase calorie intake by 250-500 calories for the next 2 days while increasing sleep by 30-60 minutes.
GZCL Free Compendium Spreadsheet July 2016 Version
GZCL Jacked & Tan 2.0 Spreadsheet
GZCL Jacked and Flan
GZCLP 3 Day 12 Week Spreadsheet Feb 2019
GZCL Jacked And Tan Josip Version
GZCL Max Reps Sets (MRS) Beta Version from Cody
GZCL Jacked and Tactical (Bench + Squat Only)
GZCL Max Reps Sets (MRS)
GZCL Method 3 Week Cycle
GZCL Method Multi Day Cycles
If you want to do two to 6 day per week cycles, then this one is worth checking out:
GZCLP Big on The Basics Version
GZCL Basic Template Circa 2012
GZCLP LP or Linear Progression Program
GZCL Method 5 Day Template
Key GZCL Concepts And Program Differences
What Is GZCL?
Inspired by Jim Wendler's 5/3/1, GZCL is a method of programming using training max (90% of 1 rep max) with 4 week cycles and AMRAP sets to test progress. GZCL uses many variations to it's methods, like Ripper, GZCLP, Jacked & Tan 2.0 and more.
What's different between GZCL vs GZCLP?
Similar to GZCL, GZCLP is a program that uses the same principles but with linear progression.
It's great for novice lifters since it progresses faster.
What Are T1, T2, T3 lifts?
The lifts are categorized into 3 T categories.
Starting with T1 lifts, these are primary exercise movements like squats, bench press, deadlifts, or overhead press. they are the priority of the training session.
The T2 lifts are a variation of the T1 lifts, like front squats, deficit deadlifts, incline bench press, exercises that bodybuilders would perform.
T3 lifts are accessory exercises that are done in high rep ranges.
What's GZCL stand for?
The creator behind GZCL, Cody Lefever used his Reddit username to brand it as GZCL. The last two letters are his initials but the first two probably don't have any meaning.
What's Training Max?
Training max is 90% of your 1 rep max for a particular lift.
If you can bench press 200lbs then your training max would be 180lbs (or if your one rep max was 90kg then it's training max is about 80kg).
GCZL Is Made For Strength Gains
Most of this program can be done with just free weights.
Even isolation exercises can be free weights as every machine exercise has a free weight alternative.
So if you're trying to do this program at home, you'll just have to make sure you have enough weights to reach your training max.