21 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.
Hallgrimsson H.
Man, 3511 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
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.
Man, 36
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Strength gains and muscle gains Great program Got a slight shoulder injury and easy to change around some movements to compensate
Thomas M.
Man, 483 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I added some.unilateral excercises to reduce existing imbalances.
Charles W.
Man, 3111 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Great program. A piece of advice, take some time and ACTUALLY figure out your one rep maxes before you start this. Especially for lifts you don't do often. I unfortunately suffered a shoulder injury in week 9 and had to only do lower body lifts after that, but I exceeded my 1 rep maxes greatly for the lower body. Also my back looks GREAT after this program. I did GZCLP before this and I found the rippler had much more variety. Happy lifting!
Dan D.
Man, 355 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Just coming on to week 7 now Enjoying the programme and the progression
Chris R.
Man, 423 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Loved it. Swapped out bent over rows for t-bar
Elliot Drew
Man, 363 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Simple. I enjoy the T1/2/3 approach - logical and easy to adapt. Through illness/business I've occasionally had to delay workouts a few days but things work well still - easy to make it work. Only 1/4 through a cycle so can't give a full review but so far, it's good.
Kane M.
Man, 425 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
I’m just a year into strength training and I thought I’d give this a try. I started with GZCL and liked it. I think since I’m still in my newbie gain period I should have kept running a novice LP. However, I like all the exercises and think this is still helping me progress but at a lower rate than LPs.
Keane F.
Man, 3011 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I would recommend this program.
Jamie V.
Man, 453 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Awesome and challenging program. Getting noticeably bigger every week. I would recommend this to anyone intermediate and above.