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GZCLP

About GZCLP▸

How to train on Kaio-sama's planet: linear progression under constant pressure. 4-day rotation with T1, T2, and T3 exercises. Fail a lift and you switch stages and keep fighting. Inspired by Cody LeFever's GZCL method.

By Gravity Room

90 total workouts3 per week4-day rotation

How it works

Day structure

Día 1
  • t1squat5x3+
  • t2bench3x10
  • t3latpulldown3x25+
Día 2
  • t1ohp5x3+
  • t2deadlift3x10
  • t3dbrow3x25+
Día 3
  • t1bench5x3+
  • t2squat3x10
  • t3latpulldown3x25+
Día 4
  • t1deadlift5x3+
  • t2ohp3x10
  • t3dbrow3x25+

Exercises (6)

t1squat
t2bench
t3latpulldown
t1ohp
t2deadlift
t3dbrow

Progression rules

  • Add weight next workoutComplete all sets
  • Move to the next stage (fewer reps, more sets)Fail in the middle of the program
  • Deload to 10% of current weightFail in the final stage
  • Add 15 kg and reset to the first stageComplete the final stage
  • Keep the current weightUndefined result

Stages

3 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.

Day 1/ 90
Día 1○

Program weeks (relative)

Calendar view mode
T1squat
SetKgRepsTgt.
12.53
22.53
32.53
42.53
5+2.53+
T2bench
SetKgRepsTgt.
12.510
22.510
32.510
T3latpulldown
SetKgRepsTgt.
12.525
22.525
3+2.525+

Frequently asked questions

Is GZCLP good for beginners?

Yes. GZCLP is a beginner-level program built on the GZCL method, using linear progression so you add weight steadily over a 4-day training rotation.

How many days a week is GZCLP?

GZCLP runs on a 4-day rotation, with each session built around T1, T2 and T3 tier exercises.

What happens in GZCLP when you fail a lift?

When you fail, you change stage rather than stalling: the progression moves from 5x3 to 6x2 and then to a deload before resetting.

Create an account to track your progress

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