Program Description
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
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 09, 2024 12:57
- Last EditedJul 29, 2025 07:26
Summary
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!
