Transform your strength training with the GZCL - The Rippler program, a meticulously crafted 12-week plan designed for serious lifters. Committing just four days a week, you'll engage in a blend of barbell, dumbbell, and bodyweight movements, focusing on compound lifts like the Bench Press and Squat to build raw power and muscle. This program emphasizes progressive overload, ensuring you push your limits while developing a balanced physique. Perfect for those ready to elevate their training and achieve tangible results in their strength journey!

The Rippler is a weightlifting program based on the GZCL principle, created by Cody Lefever. The GZCL name comes from his Reddit username - u/gzcl. This program is an excellent next step following the beginner GZCLP program, particularly when your newbie gains have plateaued and you can't increase your weights as quickly.

Enter 2RM for T1 exercises
Enter 5RM for T2 exercises

The Method:
https://liftvault.com/programs/powerlifting/gzcl-template-spreadsheets/

Simplified explanation:
https://www.liftosaur.com/programs/gzcl-the-rippler

The Spreadsheets:
https://docs.google.com/spreadsheets/d/1-0FRWqOHElqieN1jeCZCiN5gzLitlxP0TY-nHwMe3CU/edit?usp=drivesdk

GZCL - The Rippler - As per original program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

Squat (Barbell)

Stiff Leg Deadlift

Pull-Up (Bodyweight)

Bicep Curl (EZ Bar)

Overhead Press (Barbell)

Bench Press (Close Grip)

Pullover (EZ Bar)

Deadlift (Barbell)

Front Squat (Barbell)

Barbell Row

Rear Delt Fly (Dumbbell)

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