Beginners workout programme GZCLP is taking the gym world by storm, and there are clear reasons why
New training plans crop up with alarming regularity nowadays. Many of them claim to hold the ‘secret’ to untapped muscle gain and fat loss, when in reality what works is a proven method such as linear progression.
While it doesn’t necessarily matter which programme you follow, one that fits the bill is GZCLP. This routine gained popularity after its author, Cody Lefever (strength coach and ex-US Marine) posted it on Reddit.
The programme is based on four main compound exercises – squat, bench press, deadlift and overhead press.
It is also founded on three main principles:
- Tier 1 exercise: 5 sets of 3 reps
- Tier 2 exercise: 3 sets of 10 reps
- Tier 3 exercises: 3 sets of 15 reps
Tier 1 lifts are your main compound exercises – squat, bench, deadlift, overhead press. The Tier 2 exercises are also compound lifts, but done for higher reps with a lighter weight. Tier 3 exercises are generally isolation lifts such as bicep curls and shoulder raises to help you get that all-important pump on.
Why GZCLP?
Brevity: The benefits of GZCLP are substantial, which make it a great workout programme for the novice lifter. Each workout will consist of just three lifts – from Tiers 1, 2 and 3. This may not seem like much, but you don’t need to wreck yourself to oblivion in the gym when starting out.
Frequency: This is essential when looking to build muscle as a beginner. Experienced bodybuilders can get away with training their chest once a week on a Monday, for example. This plan has you hitting each major muscle group two or three times a week, and that increased frequency will help trigger more growth.
Flexibility: GZCLP also trusts you, the lifter. It allows you flexibility over the accessory / isolation exercises trained as Tier 3 lifts, for example. For instance, you don’t necessarily need to include dumbbell rows if you find plate machine rows more effective.
What does the weekly GZCLP plan look like?
Ideally, this plan will have you in the gym on four days. Take Monday, Tuesday, Thursday and Friday as an example.
Pick four isolation Tier 3 exercises to include on each day. This example will use the lat pulldown, lateral shoulder raises, bicep curls and tricep extensions.
Workout 1:
- Tier 1: Squat
- Tier 2: Bench press
- Tier 3: Lat pulldown
Workout 2:
- Tier 1: Overhead press
- Tier 2: Deadlift
- Tier 3: Bicep curl
Workout 3:
- Tier 1: Deadlift
- Tier 2: Overhead press
- Tier 3: Tricep extension
Workout 4:
- Tier 1: Bench press
- Tier 2: Squat
- Tier 3: Lateral shoulder raise
Let the gains begin.
Read more: Triple H’s strength coach recommends this one way of boosting your bench press
