15 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.
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.
Tim H.
Man, 503 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good strength training program. Working through an injury right now so haven't been as intense as I should be.
Britt J.
Man, 377 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Good program. Wish it had more notes and set rest times on comments.
Kevin E.
Man, 398 years of prior experience
More than expected strength gains
As expected muscle gains
This is an awesome program! The split and progression are well designed and enable me to recover well between sessions. I added 125 pounds to my SBD total and am currently running the program for a second time. I highly recommend this to intermediate lifters, especially if you have run a GZCL program before.
zeroTORK
Man, 393 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Well rounded, flexible and good results.
Anonymous
Man9 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Amazing program will run again
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