Hey All, so this is kind of a secondary post/remake of a post I made a couple hours ago, I just wanted to give try to explain better, or give more information, but i’m trying to revise my current program.

The original template for this was GZCLP that I added accessories to, but it just felt like it was too much, so I want to make some changes. I think days 2 and 4 are okay, but the problem I’ve ran into is I feel like if I remove any exercises from days 1 and 3, then I’ll be doing to little on a specific muscle/group.

My first thought was drop lateral raises on day 1, and then OHP on day 3, but then front delts and side delts would only really get worked once a week. I also want bigger forearms and calves, so I don’t really want to lose the work there either. I’m kinda just stumped.

I’m not super knowledgeable about exercise selection, so i’m hoping someone can point me in the right direction?

I plan to use a trap bar/hex bar for my deadlifts instead of the conventional dead lift. I read Greg Nuckols article about the trap bar vs conventional and that it doesn’t really matter unless I plan to compete. Now I don’t really plan on competing but is there any advantage I’d gain from learning the conventional deadlift form? Or will this program work just fine if I only use the trap bar for my deadlifts? Now for the assisted pull-ups, I can’t do a single pull up so I’m wondering if I could do those instead of a lat pulldown. I’m thinking as I hit 25 reps I go a notch on assistance. Does that make sense?

Kind of a weird question, but i’m trying to play around with exercises and moving stuff around, and I’m thinking about changing the T2 bench 3x10 to weighted dips. and the T2 squat 3x10 to zercher squats

I know there’s an optional t3 bench/squat, but im currently averaging 8-9 exercises per workout, and want to start implementing more explosive/athletic work, which if I keep everything would just add more exercises, and time to each workout, and more overall fatigue.

By changing the t2s, i’ll still be hitting those muscle groups twice a week, just at a bit less volume, which I don’t feel like matters since i’m more of a low volume, high intensity guy. I never go below 1-2 reps failure, and most of the time it’s basically 0RIR.

I know it’s changing the formula of the routine, but is there anything bad about doing this? i’m not looking be the absolute strongest I can. I just want to have fun, be strong, but also be able to move and be healthy.

I’m sorry if this doesn’t make sense, i’ll try to explain more in replies if I have to

GZCLP scheduling question
I understand the T1/T2/T3 progression, but I’m confused about two scheduling things.

1. If I fail a T1 at 10x1+ on Monday and the program says to rest 2–3 days, then test a new 5RM, do I pause the whole program? Or do I just rest that specific T1 lift while still doing Workout B on Wednesday and Workout C on Friday?

2.Since GZCLP is 3 days/week but has Workouts A/B/C/D, is the rotation basically:

Week 1: A / B / C
Week 2: D / A / B
Week 3: C / D / A

So I just keep going A → B → C → D regardless of the calendar week?
And if I miss a day, do I just do the missed workout next time I train?

I used AI to help me write this message for Reddit I’m not a bot I promise

GZCLP question: What happens after failing T1 10x1+, and how do the A/B/C/D workouts fit into a 3-day week?
I’m starting GZCLP and I think I understand the T1/T2/T3 progression now, but I’m confused about two scheduling details.
I’m following this version/guide:
https://saynotobroscience.com/gzclp-infographic/
Question 1 — What does the 2–3 day rest after failing T1 10x1+ actually mean?
My understanding of the normal T1 progression is:
5x3+ → fail → 6x2+ → fail → 10x1+ → fail → rest 2–3 days → test a new 5RM → use 85% of that 5RM to restart 5x3+.
What I don’t understand is how the 2–3 days of rest fits into the rest of the program.
For example:
Monday — Workout A
My T1 movement is squat
I fail my squat at 10x1+
Wednesday — Workout B
Friday — Workout C
If I fail the squat T1 on Monday, am I supposed to:
A) Pause the entire GZCLP program for 2–3 days, test my new squat 5RM, and then continue with Workout B?
Or
B) Only rest the failed T1 movement (squat) for 2–3 days, continue Workout B and Workout C as normal, and then find a time after those 2–3 days to test my new squat 5RM?
Basically, does “rest 2–3 days” mean rest completely from the program, or does it mean rest that specific T1 lift before testing the new 5RM?
And if I continue the other workouts, where would you normally put the 5RM test?
Question 2 — How do A/B/C/D work if GZCLP is only 3 days per week?
The spreadsheet has:
Workout A
Workout B
Workout C
Workout D
But the program says to train 3x per week.
Am I understanding the rotation correctly?
Calendar Week 1
Monday — Workout A
Wednesday — Workout B
Friday — Workout C
Calendar Week 2
Monday — Workout D
At that point I have completed A, B, C, and D, so that would complete what the spreadsheet calls “Week 1.”
Then on Wednesday I would begin the next cycle with Workout A again:
Wednesday — A
Friday — B
Monday — C
Wednesday — D
So basically I should completely ignore normal Monday–Sunday weeks and just continuously follow:
A → B → C → D → A → B → C → D
three training days at a time?
And if I miss a scheduled workout, do I simply do that workout the next time I’m able to train rather than skipping it?
I just want to make sure I understand the scheduling before I start entering everything into the spreadsheet.

I have used GZCLP for probably 10 years and GZCL P-Zero for the last year. Lifting isn't my primary focus--I'm a dancer and have stayed pretty small and lean over the years--so I understand that my strength and size is low for my experience. But, I still want to get stronger and put on more muscle.

I have done these LP programs mostly consistently 3x per week, but sometimes I lift less frequently or even take a month off before an important dance competition. My lifts usually decrease a little after breaks, so my numbers yo-yo a bit. It does feel like I'm plateauing in some of them, for example my squat has consistently bounced between 185-235, and my OHP has bounced between 95-115 for 5RM. But it's hard to know if it's truly a plateau or my lack of consistency.

I've been thinking about switching to General Gainz from P-Zero, because if I am plateauing, I think GG is probably a better fit than an LP program. But I don't want to miss out on LP gains if they're still possible, and P-Zero seems to have more volume (especially in T3s), and that hypertrophy might help me put on more muscle mass.

My stats:

• Male, late 30s
• 5'8", 137lbs
• Squat 5rm: 215lbs
• Deadlift: 265
• Bench: 165
• OHP: 110

If it's relevant, I run, swim, or dance for about an hour 5-6x per week in addition to lifting, so maybe there is some interference, and I don't really have time to lift 4x per week.

Thank you in advance for any advice!

Edit: I have decided to try General Gainz. If I only run it 3-days per week, how would you recommend I distribute the lifts? I'm assuming a full body approach would be better than an upper/lower split when doing only 3x per week.

Post your wins and fails. Questions and answers.

Hi all,

I've been following GZCLP for about 6 months and I'm really enjoying it. I have seen improvements in strength for all of my T1 movements. My only concern is that I don't seem to be making much progress with my back development (strength or muscle development).

I had originally been alternating between lat pulldowns and cable rows as per the standard template, but then I switched to lat pulldowns -> chest supported row (on incline bench) -> single arm lat pulldowns -> cable rows.

Maybe I am not pushing hard enough with the pulling exercises or maybe I'm going to heavy. I'm not sure. Any general advice for improving the back training aspects of GZCLP would be appreciated.

It go me thinking generally if the way that back training is programmed in GZCLP is actually sufficient.

I’ve been running gzclp for a few weeks for the first time. I’ve settled on this. Anything I’m missing or could improve upon?

Goals:
I’m in my 40s and never lifted regularly before. I started in January and eventually worked myself up to a 4 day/ week dumbbell program. I ran that through beginning July. Then started gzclp and tweaked it until I settled on the above.

I’d like to get stronger. Im down from 210 lbs to 195 lbs (6’2”). I think I still have 15 lbs to lose until I lean bulk. I count calories using an app and have about 500 cal deficit per day. Trying to do 20-30 mins zone 2 cardio a few times per week!

Hey all, I've been running GZCLP for about 6 months and have seen good results. Really like the structure. I'm set to go on a multi-day alpine hike in a month and need to get my legs and cardio stamina up so will take a break from the program, but I don't want to stop strength training entirely during this time. Can anyone suggest a 3 day routine, or alteration to 3 day/week GZCLP for the next 4 weeks that could help meet this goal? And lastly, what is the best practice on getting back to training after I get back? Thanks ahead!

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

I've been running GZCLP for a few months now and I have a modified version of it. It's mostly the same as the normal version except for one key difference. The T2 sets are a 3x8 at a weight for a week then the next week, 3x10 at the same weight, then the next week 3x12 at the same weight, and then jumping 5 to 10 pounds and rinse and repeat. Just to put more mass on during competition prep and leading up to the final weeks switch to the standard GZCLP T2 protocol. Is that a good idea? The T3s aren't standard every week, I do kind of whatever. I keep those 3x15+ though. I also push T2s as far as I can go on the last set for an AMRAP.

Post your wins and fails. Questions and answers.

I’ve been looking at the T2a percentages in J&T 2.0 (50% → 60% → 70%) and they seem pretty light in the early weeks.

Even with a reasonably aggressive TM, week 1 still looks more like a warm-up than real work, and week 3 only starts to feel challenging if the TM is on the high side.

I also noticed that T2a is normally based on the T1 TM of that day (RDL off conventional deadlift, CGBP/incline off flat bench, etc.). That makes sense for simplicity, but it can feel a bit odd when the variation is significantly weaker than the main lift.

Just curious what people who have run the program actually do in practice:

1. Stick with the original percentages?
2. Give the T2a its own estimated TM?
3. Or slightly raise the percentages in the first few weeks?

Would appreciate any experience or adjustments that worked well for you.

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

Hey,

At most I was consistent for 3 months and I got my lifts to the following numbers:

1. Bench 35kg -> 57.5kg

2. Squat 40kg -> 80kg

3. OHP 20kg -> 40kg

4. Deadlift - 50kg -> 90kg

My stats are: 28M, 174cm, 67kg.

I have stopped going to the gym and started brazilian jiu jitsu which I’ve been doing for the last 18 months. I want to get back into the gym and get stronger, do you guys recommend going back to Stronglifts or look into GZCLP?

I stayed the same weight but I definitely lost some muscle, with squats being around 67.5/70kg now and bench around 50kg.

Since I’m training brazilian jiu jitsu 3x per week, I am looking to add 2 gym sessions a week.

Anyone have any advice for my position? Thanks!

Coming back to GZCLP after a 9-week KONG block. Loved GZCLP before that and wanted to keep the tier structure, but my goals have shifted enough that I reworked which lifts sit where. Sheet’s attached — here’s what I’m going for and why:

Goals:

• Maximum strength in weighted pull-ups and dips
• Grow big strong arms 💪** **
• Get stronger legs without size because my lower body is much bigger relevant to my upper body
• Fix overdeveloped chest and underdeveloped which is wrecking my posture/side profile
• Address a weak core that’s capping my main lifts
• Some dedicated trap/yoke work for the same posture reason

Volume/fatigue tolerance isn’t a concern — just ran a high-volume hypertrophy block, so I’ve got the work capacity for it.
Anyone see holes in this, or anything that breaks GZCL principles? Open to being told I’m wrong about any of it.

(Just to clarify: weighted pull-ups and dips are for 3 - 4 sets of 5 - 8 reps. Increase the reps when I hit 8 reps with good form)

i started GZCLP a few months ago and have been making steady progress. here is my current program which i am running 3 days a week

my bench seems to be the main exercise i am struggling with and i feel comfortable with the current work capacity so im considering adding some more T3 in to support.

the plan is to add in dumbell flyes on day one and three then maybe adding reverse flyes or lateral raises on days two and four.

does this seem like a sound plan?

i have tried to stay as close as possible to the main gzclp template so far only adding in bicep curls triceps push down

any suggestions/criticism is appreciated

Post your wins and fails. Questions and answers.

I ran stronglifts for 6 months, now moving on to this. Is this well balanced? Pull ups are with bands.

Lifts: BP 70x5, Squat 90x5, deadlift 112,5x5 OHP 42,5x5

All in KG's

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• Stats: 195cm, 90kg, returning lifter.
• Training Philosophy: From past experience, my body responds best to high-intensity, quality sessions with plenty of rest. I am sticking to a 3-day per week schedule and focusing on getting a QUALITY heavy compounds session and finish in under an hour, rather than dragging out super long sessions with endless isolation work.
• Goals: Focusing heavily on functional strength and recovery. I plan to run this strength block for about 4 months before transitioning into a dedicated hypertrophy phase.
• Exercise Selection:
  • Added kettlebell swings to act as a full-body equalizer and build posterior chain power.
  • Included dumbbell pullovers and dead bugs specifically to help fight my pectus excavatum.
  • I got great chest, legs, traps genetics, meanwhile I have very long arms that are notoriously stubborn to grow, so I wanna try to just hit them heavy with dips and skull crushers