Overview
The Rippler is a 12-week intermediate-level program developed by Cody Lefever, based on the GZCL training methodology. Designed to seamlessly transition from the beginner-friendly GZCLP, The Rippler aims to enhance both strength and hypertrophy through structured progression and strategic periodization.
Program Structure:
Duration: 12 weeks
Frequency: 4 days per week
Split: Upper/Lower with back-focused exercises on lower body days
Weekly Breakdown:
Day 1 (Lower Body):
T1: Squat
T2: Stiff-Legged Deadlift (SLDL)
T3a: Pull-Ups
T3b: Curls
Day 2 (Upper Body):
T1: Bench Press
T2: Incline Bench Press
T3a: Behind-the-Neck Press (BTNP)
T3b: Lateral Raise
Day 3 (Lower Body):
T1: Deadlift
T2: Front Squat
T3a: Row
T3b: Rear Delt Fly
Day 4 (Upper Body):
T1: Overhead Press (OHP)
T2: Close-Grip Bench Press (CGBP)
T3a: Incline Bench Press
T3b: Pullover
Customization:
While the template provides a solid foundation, lifters are encouraged to adjust accessory movements (T3 exercises) to address personal goals and weaknesses. This flexibility ensures the program remains effective whether you're in a caloric surplus, deficit, or maintenance phase.
Progression Model:
The Rippler employs a "Two Up, One Down" undulating progression:
Weeks 1-2: Gradual increase in intensity and volume
Week 3: Deload or reduced intensity to facilitate recovery
This cycle repeats throughout the program, allowing for consistent progress while managing fatigue.
Tiered Exercise Classification:
T1 (Primary Lifts): Main compound movements performed at high intensity with lower volume.
T2 (Secondary Lifts): Compound or major accessory movements supporting T1 lifts, executed at moderate intensity and volume.
T3 (Accessory Lifts): Isolation or supplementary exercises targeting specific muscle groups, performed at lower intensity with higher volume.
Who it's for
Reviews
Enjoying it. Deadlift is brutal, had to drop my 1RM so I could reasonably progress. Add one more accessory most days, mostly abs/tricep/bicep just because I need to work on them. Will probably keep running this program for a few cycles.
Amazing program. 35m with 3 years experience. Added 20lbs to my bench and 35 to my squat, halfway through test week. Even if I add nothing to my OHP and deadlift- I'm happy with the program. Going to run it back.
Strength gains and muscle gains Great program Got a slight shoulder injury and easy to change around some movements to compensate
I added some.unilateral excercises to reduce existing imbalances.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | 85% |
| 2 | Incline Bench Press (Barbell) | 5 | 6 reps | 80% |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 5 | 10+ reps | — |
| 4 | Lateral Raise (Dumbbell) | 5 | 10+ reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 85% |
| 2 | Stiff Leg Deadlift | 5 | 6 reps | 80% |
| 3 | Pull-Up (Bodyweight) | 5 | AMRAP | — |
| 4 | Bicep Curl (Dumbbell) | 5 | 10+ reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 5 reps | 85% |
| 2 | Bench Press (Close Grip) | 5 | 6 reps | 80% |
| 3 | Incline Bench Press (Barbell) | 5 | 10+ reps | — |
| 4 | Pullover (EZ Bar) | 5 | 10+ reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5 reps | 85% |
| 2 | Front Squat (Barbell) | 5 | 6 reps | 80% |
| 3 | Bent Over Row (Barbell) | 5 | 10+ reps | — |
| 4 | Rear Delt Fly (Dumbbell) | 5 | 10+ reps | — |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
About Cody
Physical fitness has been a lifelong passion of mine. While serving with the U.S. Marines I began training myself and others to achieve a higher level of physical preparedness. This developed into a passion for lifting weights that took me to the powerlifting platform where I competed in multiple state, national, and world level championships. My clients range from military servicemembers to athletes to the average person desiring improved physical fitness, whether that be in sports or in daily life.
In 2022, I opened up North America’s Highest Gym in Almba, Colorado. Located at 10,361 feet elevation, Alma’s Gym is high up in the Rocky Mountains approximately 2 hours outside of Denver. It is a place for locals and tourists alike to get stronger and develop their bodies.
I officially partnered with Boostcamp App to launch GZCL Program (GZCLP) into an app format for free.
Common questions
The Rippler (GZCL Official) is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 75 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
The Rippler (GZCL Official) is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
The Rippler (GZCL Official) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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