Fearless GZCLP Push/Pull 2.0

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&

default

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 (Paused)

Squat (Low Bar)

Front Box Squat

Overhead Press (Barbell)

Arnold Press

Barbell Skull Over

Nautilus Impact Tricep Extension

Calf Raise (Machine)

Calf Raise (Leg Press)

T1 - Bench Press, Push Day

Stiff Leg Deadlift

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Pull-Up (Neutral Grip, Weighted)

Glute-Ham Raise (Weighted)

Seated Leg Curl

Bicep Curl (Dumbbell)

Preacher Curl (Barbell)

Plank

Lying Leg Raise

Pull Day

Belt Squat

Seated Overhead Press (Barbell)

Incline Barbell Spoto Press

Dip (Weighted)

Banded Push-up

T1 - Squat & OHP, Push Day

Sumo Deadlift (Barbell)

Bent Over Row (Barbell)

Nautilus Chest-Supported T-Bar Row

Good Morning

Barbell Bent Over Rear Delt Row

Rear Delt Fly (Dumbbell)

Abs Crunch (Machine)

Decline Crunch (Weighted)

T1 Deadlift, Pull Day

0 reviews for Fearless GZCLP Push/Pull 2.0