Fearless GZCLP Push/Pull

Program Description

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&

Program Overview

Summary