Fearless GZCLP

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. 

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&

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Overhead Press (Barbell)

Sumo Deficit Deadlift

Bent Over Row (Barbell)

Glute-Ham Raise (Weighted)

Barbell Calf Raise

T1 Overhead Press, T2 Deadlift

Sumo Deadlift (Barbell)

Overhead Press (Barbell)

T-Bar Row

Good Morning

Lying Rear Lateral Raise

Calf Raise (Machine)

T1 Deadlift, T2 Overhead Press

Low Bar Box Squat

Incline Barbell Spoto Press

T1 Squat, T2 Bench Press

Bench Press (Paused)

Squat (Low Bar)

Chin-Up (Weighted)

Bench Press (Dumbbell)

Hack Squat

T1 Bench Press, T2 Squat

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