GZCLP Linear Progression
12-week beginner linear progression based on the GZCL Method by Cody Lefever — possibly the most popular new-lifter program of the last decade. Four sessions per week rotating through squat, bench, deadlift, and OHP.
- Equipment
- Barbell, Machines
- Style
- Heavy
Start GZCLP Linear Progression for free
Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.
About this program
Twelve-week beginner linear progression program built on Cody Lefever's GZCL Method (the simplified linear progression variant — GZCLP). Four training days per week (Mon/Tue/Thu/Fri) rotate through four day templates: A (Squat T1 / Bench T2), B (OHP T1 / Deadlift T2), C (Bench T1 / Squat T2), D (Deadlift T1 / OHP T2).
Each session has three movement tiers. T1 is the main heavy lift — 5×3 with the final set being AMRAP+ (as many reps as possible, hold 5+). T2 is volume — 3×10. T3 is high-rep accessory — 3×15+ AMRAP final set. When you fail to hit reps on T1, drop to 6×2+, then 10×1+, then reset 7.5kg/15lb lighter and start back up at 5×3.
Progression assumes you add 2.5kg/5lb (upper) or 5kg/10lb (lower) per successful T1 session. The percentages shown in the template approximate where most beginners land at each milestone — your actual loads will diverge based on starting strength. Best for first-year lifters who need a structured progression with built-in adaptive resets.
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.
Week 1
Day 1 A — Squat T1 + Bench T2
Squat T1: 5×3, final set AMRAP+ (hold 5+ reps). 5 × 3 @ 72% Bench Press 3 × 10 @ 65% Lat Pulldown T3: final set AMRAP+. 3 × 15 Day 2 B — OHP T1 + Deadlift T2
Strict Press 5 × 3 @ 72% Deadlift 3 × 10 @ 65% Cable Row 3 × 15 - Day 3 Rest
Day 4 C — Bench T1 + Squat T2
Bench Press 5 × 3 @ 72% Squat 3 × 10 @ 65% Lat Pulldown 3 × 15 Day 5 D — Deadlift T1 + OHP T2
Deadlift 5 × 3 @ 72% Strict Press 3 × 10 @ 65% Cable Row 3 × 15 - Day 6 Rest
- 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.
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