GZCLP

Four workouts rotated in order, three or four days a week. Each day has a heavy main lift, a lighter volume lift, and an accessory for higher reps. More volume than most beginner programs, and a clear plan for when a lift gets stuck.

Example numbers. Enter yours.

A1, B1, A2, B2 in order, 3 days a week, then round again.

Heavy lift: the last set is "3+", as many reps as you canWeights in lb, set by set

Heavy and volume lifts go up every session they make their reps. If the heavy lift misses, it moves to 6 sets of 2, then 10 singles, then starts over at 85% of that weight. If the volume lift misses its own last stage, it starts over about 15 pounds heavier for more reps, not lighter. Accessories go up when the last set reaches 25.

Cody LeFever · the original The published program resets the heavy lift with two to three rest days and a fresh five-rep max at 85%; Swolver cannot schedule a retest, so it estimates 85% of your last logged weight instead. Cody LeFever's original write-up has since gone offline, so this source link points to The Fitness Wiki's copy of it instead.

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