IntermediateFree

Fearless GZCLP Push/Pull 2.0

Powerlifting and PowerBuilding program. http://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html

Fearless DoGooder· Jun 2025

8athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Strength, Muscle

Equipment

Full Gym

Session length

90 min

The GZCLP (GZCL Linear Progression) program is a powerlifting program designed for beginners and those looking to build a solid foundation in strength training. It utilizes a linear progression approach, focusing on steadily increasing weight for the core lifts while also incorporating assistance exercises. Key Features of GZCLP: Linear Progression: The program emphasizes adding weight consistently, with the goal of steadily increasing strength over time. For upper body lifts (bench press, overhead press), the recommended increment is 5 lbs per workout, and for lower body lifts (squat, deadlift), it's 10 lbs. Core Lifts (Tiers): GZCLP focuses on four main lifts: squat, bench press, deadlift, and overhead press, categorized as T1 and T2 lifts. T1 and T2: T1 lifts are the primary compound movements, while T2 lifts serve as secondary movements to further build strength in the same muscle groups. T3 (Assistance Exercises): T3 exercises are used to support the core lifts and target specific muscle groups. Frequency: GZCLP is typically structured as a 3-day or 4-day program, rotating the core lifts between T1 and T2, allowing for adequate recovery and training volume. Progressive Overload: The program encourages adding weight consistently until you reach a point of stagnation, at which point you may need to deload, adjust your weight, or adjust the sets/reps. T1 = 3x5+ > 4x3+ > 5x2+ T2 = 3x10 > 3x8 > 3x6 T3 = 3x12+ add weight when amrap set is 18 or higher. Flexibility: GZCLP allows for some flexibility in choosing assistance exercises and rotating T1/T2 lifts to target specific weaknesses or preferences. In simpler terms, GZCLP is a program that: 1. Focuses on the Big Four: Squats, bench presses, deadlifts, and overhead presses are the primary lifts. 2. Uses a Linear Progression: You consistently add weight to these lifts until you can't do the prescribed reps and sets. 3. Includes Assistance Exercises: You use other exercises to build strength and target specific muscles. 4. Rotates Lifts: The T1 and T2 lifts are rotated to provide different types of training stimulus for the core lifts. This video explains the GZCLP program in more detail: https://www.youtube.com/watch?v=nStl4EyQJZI&

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

11.9%

Hamstrings

11.9%

Abs

10.8%

Quadriceps

10.1%

Triceps

9.1%

Front Delts

9.1%

Upper Back

5.6%

Middle Delts

5.3%

Calves

5.3%

Biceps

4.2%

Adductors

3.9%

Lats

3.9%

Chest

3.8%

Lower Back

2.3%

Rear Delts

1.7%

Forearms

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	1	3 reps	85%
		3	5 reps	70%
2	Squat (Low Bar)	2	8 reps	70%
3	Banded Push-up	2	12 reps	@9
4	Front Box Squat	2	8 reps	70%
5	Overhead Press (Barbell)	2	8 reps	70%
6	Arnold Press	1	12 reps	@9
7	Barbell Skull Over	2	12 reps	@9
8	Nautilus Impact Tricep Extension	2	12 reps	@9
9	Calf Raise (Machine)	2	12 reps	@9
10	Calf Raise (Leg Press)	2	12 reps	@9
11	Single Arm Rear Delt Fly (Cable)	3	12–15 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Stiff Leg Deadlift	2	8 reps	75%
2	Romanian Deadlift (Barbell)	1	8 reps	75%
3	Pull-Up (Weighted)	2	8 reps	@9
4	Chin-Up (Weighted)	2	8 reps	@9
5	Glute-Ham Raise (Weighted)	2	15 reps	@9
6	Seated Leg Curl	2	12 reps	@9
7	Plank	2	1 min	@9
8	Lying Leg Raise	2	15 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Squat (Low Bar)	2	3 reps	85%
		3	5 reps	70%
2	Belt Squat	2	8 reps	80%
3	Seated Overhead Press (Barbell)	2	3 reps	85%
		3	5 reps	70%
4	Incline Barbell Spoto Press	2	8 reps	75%
5	Dip (Weighted)	2	12 reps	@9
6	Calf Raise (Leg Press)	2	12 reps	@9
7	Calf Raise (Machine)	2	12 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Sumo Deadlift (Barbell)	1	3 reps	85%
		4	4 reps	70%
2	Bent Over Row (Barbell)	2	10 reps	@9
3	Nautilus Chest-Supported T-Bar Row	2	10 reps	@9
4	Good Morning	2	15 reps	@8
5	Barbell Bent Over Rear Delt Row	2	12 reps	@9
6	Rear Delt Fly (Dumbbell)	2	12 reps	@9
7	Abs Crunch (Machine)	2	15 reps	@9
8	Decline Crunch (Weighted)	2	12 reps	@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Fearless GZCLP Push/Pull 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Fearless GZCLP Push/Pull 2.0 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Fearless GZCLP Push/Pull 2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

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Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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