GZCLP

Every workout has three tiers. T1 is a heavy main lift at 85–100% intensity for low reps. T2 is a secondary compound at 65–85% for moderate reps. T3 is accessory work in the 15+ rep range to MAV.

Progression rules differ by tier: T1 increases the working weight each cycle when you hit the rep target. T2 adds weight when you hit all prescribed reps. T3 adds reps, then weight, at a slower cadence.

When you fail a T1 rep target twice, the lift drops to 90% of working weight and restarts. T2 and T3 rarely reset — most lifters run them for months between resets.

• Squat→
• Bench Press→
• Deadlift→
• Overhead Press→

1. Day 01

   Day 1

   Squat T1 5x3+ · Bench T2 3x10 · Lat Pulldown T3 3x15+

2. Day 02

   Day 2

   OHP T1 5x3+ · Deadlift T2 3x10 · DB Row T3 3x15+

3. Day 03

   Day 3

   Bench T1 5x3+ · Squat T2 3x10 · Lat Pulldown T3 3x15+

4. Day 04

   Day 4

   Deadlift T1 5x3+ · OHP T2 3x10 · DB Row T3 3x15+

• GZCLP presumes you have already completed a novice linear ramp. Running it as your first program leaves strength on the table.
• Track the reset history per lift. LiftProof's plateau flag catches the "failed twice" signal automatically — act on it the first time instead of the fourth.