6 reviews for 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.
Hudson Cole
Man, 223 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Very good program, a great modification of the GZCL program
Ryan Allen
Man, 379 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Awesome program! I have ran both gzclp and J&T from Cody as well as many others on boostcamp. This one has yielded more strength gains than any other program I have ran to date. Ran on maintenance calories if not a slight deficit, as well as running 20+ Miles a week. Still produced results. Will be running it again after completing this round of 12 weeks.
Amar J.
Man3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Running this program on a cut. Due to the programming, I was still able to make consistent progress. Additionally the well thought out workout split ensured reasonable fatigue, especially on a cut. Strongly recommend it
Man, 38
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I’ve been training around 9 years. I’m doing this program on a light cut dropping from 310lbs to 275 and still going. I’m also a 2nd/3rd shift nurse in an emergency room so my sleep isn’t the best. With all that said I’ve enjoyed the program thus far. I’m seeing consistent strength gains while not being exhausted. My bread and butter gains have been in the T2 and T3 exercises where I am able to push more steadily. I have modified some of the exercise selection to be more easily accessible in the public gym. I did also add some rotating ab work at the end of each day. When I look at myself in the mirror at the gym I’ve begun to get lost admiring my pumps in the forearms on upper days. I’m flexing my fat guy calves and quads on leg days. Deadlifts are taxing but good for the soul.
William B.
Man3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
The Rippler is very similar to GZCPL, but with more specific movements for the T3. Overall an excellent program.
Jeremy G.
Man, 341 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Yooo I’m so pumped this is the official GZCL Rippler. I ran GZCLP on Boostcamp for about 6 months, loved it. I literally just started The Rippler yesterday with a “non-official” version on Boostcamp. And today I see this! What timing. I am pumped! Cody, thank you sir. Edit: end of week 2 and this is already hitting way different than GZCLP. Pumps are sick, muscles feel full and dense for days on end, and crazy DOMS. A+ !