GZCLP Program Guide: The Best Beginner Strength Program in 2026
GZCLP replaced StrongLifts as the go-to beginner strength program on r/fitness for good reason. Here's the complete guide — T1, T2, T3 movements, percentages, and progression.
P
Pasha Mor
Founder, 1RM.fit · August 24, 2026
GZCLP is the linear progression variant of Cody Lefever's GZCL method. It replaced StrongLifts as the go-to beginner strength program on r/fitness for a simple reason: it works longer, includes more variety, and doesn't stall you at the 8-week mark.
I'm Pasha, founder of 1RM.fit. Here's the complete guide to GZCLP — the T1/T2/T3 structure, progression rules, and how to run it.
The T1 / T2 / T3 Structure
- T1 (top set + backdowns): Main compound at 85%+ 1RM. 5×3, 6×2, 10×1 waves.
- T2 (secondary work): Same movement pattern, lighter. 3×10, 3×8, 3×6 waves.
- T3 (accessory): Isolation or bodyweight, 25 rep goal in 3 sets.
The 4-Day GZCLP Split
Day A1 — Squat + Bench
- T1: Squat 5×3 (last set AMRAP)
- T2: Bench 3×10
- T3: Lat pulldown or pull-ups — 25 reps in 3 sets
Day B1 — OHP + Deadlift
- T1: Overhead press 5×3 (AMRAP last set)
- T2: Deadlift 3×10
- T3: Dumbbell row — 25 reps in 3 sets
Day A2 — Bench + Squat
- T1: Bench 5×3 (AMRAP last set)
- T2: Squat 3×10
- T3: Lat pulldown or pull-ups — 25 reps in 3 sets
Day B2 — Deadlift + OHP
- T1: Deadlift 5×3 (AMRAP last set)
- T2: OHP 3×10
- T3: Dumbbell row — 25 reps in 3 sets
The Progression Waves
T1: Start with 5×3 at ~85% 1RM. When you fail (can't hit reps on last set), switch to 6×2 same weight. When you fail 6×2, switch to 10×1. When you fail 10×1, deload to 85% of your best 10×1 weight and restart 5×3 cycle.
T2: Start 3×10 at ~65% 1RM. When you fail, switch to 3×8 same weight, then 3×6. Then deload and restart.
T3: Add reps every session. When you hit 25+ reps in 3 sets, add weight and restart.
Weight Increments
- Squat + deadlift: +5 kg per successful session
- Bench + OHP: +2.5 kg per successful session
GZCLP vs 5x5
- 5x5: Simpler, faster stalls (3-4 months)
- GZCLP: More variety, longer runway (6-8 months), harder to program manually
GZCLP is what StrongLifts should have grown into. Same simple progression, just with intelligent variety across intensity zones.
Track GZCLP Automatically
1RM.fit has GZCLP built in — enter your maxes, follow the sets, get auto-detected PRs and wave transitions.
Download 1RM.fit free and load GZCLP in 60 seconds.
Compare with: 5x5 workout program, 5/3/1 program.
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