The Rippler (GZCL Official)

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.