Free in the appIntermediate4 days / week12 weeks

GZCL Method

12-week intermediate powerlifting program built on Cody Lefever's GZCL methodology — T1 (heavy main lift), T2 (volume secondary), T3 (high-rep accessory). One of the most popular Reddit-era programs.

Equipment
Barbell, Dumbbells, Machines
Style
Heavy, Volume

Start GZCL Method for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

About this program

Twelve-week intermediate powerlifting program based on Cody Lefever's GZCL Method. The framework: every session is built from three movement tiers. T1 is the main heavy lift (1-5 reps at 85-100%). T2 is a secondary version of the same lift pattern (6-10 reps at 70-85%). T3 is a high-rep accessory (8-15 reps at submaximal load).

Four training days per week (Mon/Tue/Thu/Fri). Mon: Squat T1 / Bench T2 / accessories. Tue: Bench T1 / Squat T2 / accessories. Thu: Deadlift T1 / Squat T2 / accessories. Fri: Bench T1 / Deadlift T2 / accessories. Each lift hits T1 once per week, T2 once per week.

Three 4-week phases, each shifting T1 down a rep target. Phase 1 (wks 1-4) — T1 at 5×5 working up. Phase 2 (wks 5-8) — T1 at 5×3. Phase 3 (wks 9-12) — T1 at 5×1 with a final-week test. Best for intermediate lifters with at least 12 months of consistent training and a desire for a structured, autoregulated approach.

The program

Here's week 1 of 12. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
kg
kg
Don't know your max? Estimate it from a recent set →

Week 1

  1. Day 1 Squat T1 + Bench T2

    Squat T1 — main heavy lift.5 × 5 @ 80%
    Bench Press3 × 10 @ 70%
    Lat Pulldown3 × 12
    Plank3 × 45 s

  2. Day 2 Bench T1 + Squat T2

    Bench Press5 × 5 @ 80%
    Squat3 × 10 @ 70%
    Tricep Pushdown3 × 12
    Cable Row3 × 12
  3. Day 3 Rest

  4. Day 4 Deadlift T1 + Squat T2

    Deadlift5 × 5 @ 80%
    Squat3 × 10 @ 70%
    Romanian Deadlift3 × 10
    Lat Pulldown3 × 12

  5. Day 5 Bench T1 + Deadlift T2

    Bench Press5 × 5 @ 82%
    Romanian Deadlift3 × 10
    Incline Bench Press3 × 10
    Barbell Curl3 × 12
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8
  • Week 9
  • Week 10
  • Week 11
  • Week 12

Weeks 2–12 are free in the Capazity app

Get the full 12-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

More powerlifting programs

Browse all programs →