Linear Progression for Strength

Master GZCLP. Build Base.

Stop fighting with spreadsheets. IronFlow automates your GZCLP progression with a fast, mobile-friendly gym log.

Days / week
4
Weeks
1
Level
Beginner
Focus
Strength

Program at a glance

A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.

Max lifts
SquatBench PressDeadliftOverhead Press
Equipment
BarbellDumbbellCable
What you are committing to
Days / week
4 training days each week
Weeks
1 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

A1 - Squat / Bench

3 exercises
Squat
4 x 3 / 3+

T1 - 5x3, last set AMRAP. Rest 3-5 min.

Bench Press
3 x 10

T2 - 3x10. Rest 2-3 min.

Lat Pulldown
2 x 15 / 15+

T3 - 3x15, last set AMRAP. Rest 60-90 sec.

Day 2

B1 - OHP / Deadlift

3 exercises
Overhead Press
4 x 3 / 3+

T1 - 5x3, last set AMRAP. Rest 3-5 min.

Deadlift
3 x 10

T2 - 3x10. Rest 2-3 min.

Dumbbell Row
2 x 15 / 15+

T3 - 3x15, last set AMRAP. Rest 60-90 sec.

Day 3

A2 - Bench / Squat

3 exercises
Bench Press
4 x 3 / 3+

T1 - 5x3, last set AMRAP. Rest 3-5 min.

Squat
3 x 10

T2 - 3x10. Rest 2-3 min.

Lat Pulldown
2 x 15 / 15+

T3 - 3x15, last set AMRAP. Rest 60-90 sec.

Day 4

B2 - Deadlift / OHP

3 exercises
Deadlift
4 x 3 / 3+

T1 - 5x3, last set AMRAP. Rest 3-5 min.

Overhead Press
3 x 10

T2 - 3x10. Rest 2-3 min.

Dumbbell Row
2 x 15 / 15+

T3 - 3x15, last set AMRAP. Rest 60-90 sec.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.

Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

IronFlow works on Android (Google Play), iOS (as a Progressive Web App), and any modern desktop browser.

Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.

IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

Ready to run GZCLP?

Use this plan