Cody Lefever

WHAT IS THE GZCL PROGRAM?GZCL Program (or GZCLP) is Cody Lefever's linear progression program for intermediate lifters who want to build strength and size. It is a highly popular alternative to Starting Strength and Stronglifts due to its effectiveness and flexible structure.Boostcamp officially partnered with Cody Lefever to bring GZCL to Boostcamp . This is version 4 of GZCL App on Boostcamp.Each workout can be broken down into 3 different tiers of exercises:<ul><li>Tier 1 (T1): a primary compound lifts (squat, bench, deadlift, or overhead press), done for 5 sets of 3 reps at the heaviest weight</li><li>Tier 2 (T2): a secondary compound lift, done for 3 sets of 10 reps at a lighter weight</li><li>Tier 3 (T3): accessory exercises (like curls, abs, and pulls), done for 3 sets of 15+ reps at the lightest weight</li></ul>This type of structure allows you to train the lower rep ranges for strength, while also training the higher rep ranges for muscle to help ensure you develop a balanced physique.WHO IS GZCL PROGRAM FOR?GZCLP is designed for beginner and novice lifters looking to build muscle and strength. It is a highly customizable program that emphasizes linear progression and periodization, and can be modified to suit the specific needs and goals of the individual lifter.&nbsp;WHY USE GZCL PROGRAM?<ul><li>Customization: The GZCLP is highly customizable, which allows lifters to tailor the program to their specific goals and needs.</li><li>Proven results: Many lifters have reported successful progress using the GZCLP, including increases in strength and muscle mass.</li><li>Linear progression: The program emphasizes linear progression, which means that the lifter gradually increases the weight on the bar over time. This can be an effective way to build strength and muscle mass.</li><li>Periodization: The GZCLP incorporates periodization, which involves planned variations in training volume and intensity over time. This can help to prevent plateaus and promote continued progress.</li></ul>HOW TO USE GZCL PROGRAM?First, download Boostcamp and find the GZCL Program. Start onboarding by inputting your 5 Rep Max (5RM) for the main compound exercises. Be conservative with the weights as you’ll be progressing very quickly. If you don’t know your 5 RM, go to the gym and do a test day.For the workout, start with the T1 primary barbell exercise of the day(either squat, bench, deadlift, overhead press), done for 5 sets of 3 reps at 85% of your 5RM. This is automatically calculated in the Boostcamp App.Then move onto T2 secondary barbell exercise of the day to further build strength and form practice in the T1 exercises, done for 3 sets of 10 reps. This weight is also automatically calculated in the Boostcamp App.Lastly, move onto T3 accessory exercises (machines or dumbbells) for 3 sets of 15 reps, with the last set being AMRAP (as many reps as possible). This is to build muscle and work capacity. For T3, you select your own weights and exercises in the Boostcamp App.HOW TO PROGRESS ON GZCL PROGRAM?T1 and T2 exercises, every workout:<ul><li>Add 5 lb (2.5 kg) for Bench Press and Overhead Press.&nbsp;</li><li>Add 10 lb (5 kg) for Squat and Deadlift.</li></ul>T3 exercises, every workout:<ul><li>Do 3 sets of 15 reps at the same weight, with the last set being As Many Reps As Possible (AMRAP)</li><li>Once you can do 25 reps on the last set, add the smallest weight increment for next workout</li></ul>FAIL PROTOCOL ON GZCLP T1 AND T2T1 exercises:<ul><li>Start with 5 sets of 3 reps (5x3) and add weight every workout</li><li>Once you fail, switch to 6 sets of 2 reps (6x2) next workout at the same weight</li><li>Once you fail 6x2, switch to 10 sets of 1 rep (10x1) next workout at the same weight</li><li>Once you fail 10x1, rest for 2-3 days and test for a new 5 Rep Max. Use 85% of this number to start a new cycle at 5x3</li></ul>T2 exercises:<ul><li>Start with 3 sets of 10 reps (3x10) and add weight every workout</li><li>Once you fail, switch to 3 sets of 8 reps (3x8) next workout at the same weight</li><li>Once you fail 3x8, switch to 3 sets of 6 rep (3x6) next workout at the same weight</li><li>Once you fail 3x6, restart cycle at a slightly heavier weight (~20 lb/10kg) than the last time you did 3x10</li></ul>T3 exercises:<ul><li>If you fail 3 sets of 15 reps, lower weight by 10-15% and try again </li></ul>GZCL PROGRAM FAQHow many days in GZCL Method?GZCL Program (GZCLP) is designed as a 3-day program, with Day 1, Day 2, and Day 3. The 4-day version simply shifts the following week’s day 1 into the current week.Recommended workout days for 3-days a week:<ul><li>Day 1 - Monday</li><li>Day 2 - Wednesday</li><li>Day 3 - Friday</li></ul>Recommended workout days for 4-days a week:<ul><li>Day 1 - Monday</li><li>Day 2 - Wednesday</li><li>Day 3 - Friday</li><li>Day 4 - Saturday</li></ul>3 Day or 4 Day for GZCL Program?If you are a beginner or early novice, we recommend starting with 3 days per week. If you have more experience with barbell weight training and can withstand more volume, you can choose 4 days a week. More days doesn’t necessarily mean more progress.How to choose T2 exercises for GZCL Program?Click ••• besides the T2 exercise in Boostcamp to choose your accessories. In general, pick accessories that improve your T1. For example, if T1 is back squat, you should pick front squat or hack squat to complement the main compound lift.When to add weight with GZCL Program?Follow the detailed progression guide above. In general add 5 lb (2.5 kg) for upper body T1 and T2 exercises and 10 lb (5 kg) for lower body T1 and T2 exercises.When to start GZCL Program?GZCLP is an excellent alternative to Starting Strength or Stronglifts 5x5. GZCL offers a better mix of strength and muscle, as well as more exercise variety for a more balanced physique.How to eat on GZCL Program?To properly fuel your body for the demands of the GZCL program, it is important to eat a balanced diet that includes a sufficient amount of protein, carbohydrates, and fat. It is also important to ensure that you are consuming enough calories to support your training and recovery.Here are a few tips for eating on the GZCL program:Make sure you are getting enough protein: Protein is important for repairing and rebuilding muscle tissue, so it is important to consume enough of it to support your training. Aim for 1-1.5 grams of protein per pound of body weight per day.Include carbohydrates in your diet: Carbohydrates are important for providing energy for your workouts and for helping to replenish glycogen stores in your muscles after training. Aim for 2-4 grams of carbohydrates per pound of body weight per day.Don't forget about fat: While it is important to focus on protein and carbohydrates, it is also important to include some fat in your diet. Fat is important for hormone production and can also help to improve satiety. Aim for 0.5-1 gram of fat per pound of body weight per day.Eat enough calories: Make sure you are consuming enough calories to support your training and recovery. This will depend on your age, gender, weight, and activity level, but a general guideline is to aim for 15-20 calories per pound of body weight per day.It is also important to note that everyone's nutritional needs are different, so it may be helpful to consult with a registered dietitian or sports nutritionist to determine the specific dietary needs for your body and your goals.

GZCL Program (or GZCLP) is Cody Lefever's famous linear progression program for beginner and novice lifters who want to build both strength and size. It is a highly popular alternative to Starting Strength and Stronglifts due to its effectiveness and flexible structure.Boostcamp officially partnered with Cody Lefever to bring GZCL to Boostcamp . This is version 4 of GZCL App on Boostcamp.Read more below on how to use GZCLP on Boostcamp App.

GZCL Program (GZCLP)

WHAT IS THE JACKED &amp; TAN 2.0 PROGRAM?Jacked and Tan 2.0 (J&amp;T 2.0) is an intermediate-level powerbuilding program that emphasizes hypertrophy and work capacity development over peak strength development. Don't worry, you'll get stronger too.Made by coach Cody Lefever (GZCL), J&amp;T 2.0 gained popularity as a fun lifting program that is a break from the usual monotonous powerlifting training. J&amp;T 2.0 has many exercise variations, different progression schemes, and a lot of volume to help you become a more complete and competent lifter.Jacked &amp; Tan 2.0 has 4 training sessions per week. The program lasts 12 weeks, breaking down into two blocks of 6 weeks each. J&amp;T uses the famous GZCL T1-3 exercise structure, following a linear periodization progression. JACKED AND TAN 2.0 APPBoostcamp officially partnered with Cody Lefever to bring J&amp;T 2.0 to Boostcamp App, for free. You can also find Cody's beginner-level program, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCL Program (GZCLP)</a>, on Boostcamp.J&amp;T 2.0 App on Boostcamp allows you to easily follow the program, with Training Max onboarding, automatic weight progressions, exercise video guidance, and rest timer and plate calculator. J&amp;T 2.0 WEEKLY SCHEDULE<ul><li>Monday: Squat, back/leg/biceps</li><li>Tuesday: Bench Press, chest/shoulders/triceps</li><li>Thursday: Front Squat, back/leg/biceps</li><li>Friday/Saturday: Military Press, Bench Press, chest/shoulders/triceps</li></ul> RULES FOR JACKED &amp; TAN 2.0Onboarding (TM) J&amp;T 2.0 program app uses Training Max (TM) to estimate your weights for T1 and T2 exercises. Your TM is a weight that you can lift for 1-2 reps (RPE 8 to 9) with good form. TM is typically 90% of your 1 Rep Max.Exercise Intensity For all exercise sets, only work with a weight at your target rep range that leaves you with 1-2 reps (RPE 8-9) in the tank. Even for max out AMRAP sets, you should avoid going to true failure (RPE 10). JACKED &amp; TAN 2.0 METHODOLOGYEach workout can be broken down into 3 different tiers of exercises:<ul><li>Tier 1 (T1): a primary compound exercise (squat, bench, deadlift, or overhead press) that's the bread and butter of the J&amp;T 2.0 program</li><li>Tier 2 (T2): secondary compound exercise to complement the primary lift (front squat, RDL, slingshot bench, push press, rows, pulldown) with the goal of improving the T1 performance</li><li>Tier 3 (T3): accessory exercises to train smaller muscle groups and bring up lagging body parts (like curls, tricep extensions, abs, leg extensions/curls, calves, and face pulls)</li></ul>This type of structure allows you to train the lower rep ranges for strength, while also train the higher rep ranges for muscle to develop a well-rounded muscular physique. JACKED AND TAN 2.0 T1, T2, T3 GUIDETier 1 SetupThe goal of T1 for each day is to work up to a target Rep Max (RM), leaving 1-2 reps in the tank. The weight you do on the RM set is up to you (this is called auto-regulation). For the first week, there will be some trial and error. You should warm-up first, and then gradually increase weight until you determine your RM set weight.After the main T1 RM set, you'll do additional sets at lighter weights that are calculated based on your current TM or RM. The last set is a "+" set, which means an all out set with as many reps as possible (AMRAP). Note that you should still leave 1-2 reps in the tank for the AMRAP 1+ set. Rest times between sets are 3-5 minutes.Tier 2 SetupT2 exercises have 2 subcategories: T2A and T2B / T2C.T2A denoted exercises are done in a linear progression scheme, with weights auto-calculated on Boostcamp based on % of your TM.T2B/T2C exercises are done using a Max Rep Sets (MRS) scheme. This means that for the first set you work up to a target Rep Max (similar to T1) at a weight of your choosing, then for subsequent sets you use the same weight for AMRAP sets, leaving 1-2 reps in the tank per set. Your rep count per set will likely go down as you get more tired. Rest times between sets are 2-3 minutes.Tier 3 SetupT3 exercises are typical bodybuilding exercises, done using the same MRS format as T2B/T2C exercises. Rest timers are also 30-60 seconds. Rest times between sets are 60-90 seconds. WHO IS JACKED &amp; TAN 2.0 FOR?J&amp;T 2.0 workout program is ideal for intermediate lifters who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises.Beginners should follow other popular programs on Boostcamp, such as <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCLP</a> or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a>. Advanced lifters will likely find the weekly linear progressions to be too fast on J&amp;T 2.0. WHY USE JACKED &amp; TAN 2.0 PROGRAM?<ul><li>Proven results: Thousands of lifters have reported successful progress using J&amp;T 2.0 routine, gaining significant muscle size, work capacity, and muscle.</li><li>Periodization: The J&amp;T 2.0 program incorporates periodization, which involves planned variations in training volume and intensity over time. This can help to prevent plateaus and promote continued progress.</li><li>Fun workouts: J&amp;T 2.0 workouts are fun, with tons of max rep challenges, exercise variations, progression formats that is very different than your typical gym routine</li><li>Customization: The J&amp;T 2.0 is highly customizable, which allows lifters to tailor the program to their specific goals and needs.</li></ul> HOW TO USE JACKED &amp; TAN 2.0 APP? OFFICIAL GZCL APPFirst, download Boostcamp on iOS or Android and search for "Jacked and Tan 2.0" program on Discover tab. Start onboarding by inputting your Training Max (TM) for the main compound exercises. Be conservative with the weights as you’ll be progressing very quickly. Your TM is typically ~90% of your 1RM.Every session, you work up to a Rep Max (RM), which is a weight that you determine yourself after trial and error. Remember a RM in J&amp;T is not a true rep max; you'll want to leave 1-2 reps in the tank (RPE 8-9) always. You can click an exercise name to see your training history to help you assess the weight to use.After the T1 first RM set, you'll then reduce the weight for subsequent sets based on an automatically calculated % of TM directly in the Boostcamp App. For the last set of the T1, it is an optional AMRAP set, which means you do as many as you can (still stopping 1-2 reps shy of failure).For T2 and T3 exercises, J&amp;T 2.0 uses Max Rep Sets (MRS), which are a fun and auto-regulated way for you to accumulate volume. You'll do a first set where you pick a weight based on the target rep MRS, then for subsequent sets you do AMRAPs per set. As always, leave 1-2 reps in the tank.If you want to switch exercises in J&amp;T 2.0, you can click the ••• icon besides an exercise title to swap. It is generally advisable to keep the same exercises unless you have a very good reason to switch exercise (no equipment or injury). Don't switch things up for the sake of switching things up. HOW TO EAT ON JACKED &amp; TAN 2.0?There is no one-size-fits-all meal plan that is specifically designed for J&amp;T 2.0 workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the program. You should also ensure that your sleep is on point (7+ hours daily).If you have additional questions on Jacked &amp; Tan 2.0, read Cody's <a target="_blank" rel="noopener noreferrer nofollow" href="https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html">J&amp;T guide</a> on his website.

WHAT IS THE JACKED &amp; TAN 2.0 PROGRAM?Jacked and Tan 2.0 (J&amp;T 2.0) is an intermediate-level powerbuilding program that emphasizes hypertrophy and work capacity development over peak strength development. Don't worry, you'll get stronger too.Made by coach Cody Lefever (GZCL), J&amp;T 2.0 gained popularity as a fun lifting program that is a break from the usual monotonous powerlifting training. J&amp;T 2.0 has many exercise variations, different progression schemes, and a lot of volume to help you become a more complete and competent lifter.Read below for the full program guide on how to use J&amp;T 2.0 app.

Cody Lefever

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