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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
SerieKgReps
12.5
22.5
32.5
42.5
5+2.5
T2bench
SerieKgReps
12.5
22.5
32.5
T3latpulldown
SerieKgReps
12.5
22.5
3+2.5

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