Tiered Lift Management
GZCLP uses different intensity tiers. IronFlow manages your T1, T2, and T3 lifts with ease.
Linear Progression for StrengthSupports progression engine
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
Fit check
Is GZCLP right for you?
A Beginner Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Strength plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Cable.
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
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
1
weeks
Week 1
What is GZCLP?
GZCLP is a popular linear progression program for beginners and intermediates. It's based on the GZCL Method, which uses a tiered structure for lifts (T1, T2, T3) to build strength and muscle.
Why IronFlow for GZCLP?
Auto-Calculated Weights
Enter your 1RM once. IronFlow calculates every set, including your heavy T1 and volume T2 lifts.
Fast Gym Logging
With multiple tiers per workout, you need speed. Log every set with a single tap and move on.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Comparison guide
nSuns vs GZCLP
Compare nSuns and GZCLP on training frequency, progression style, and who each program fits best before choosing a template in IronFlow.
Comparison guide
5/3/1 Boring But Big vs GZCLP
Compare 5/3/1 Boring But Big and GZCLP on experience level, volume, and progression style before choosing a strength program in IronFlow.
Comparison guide
StrongLifts 5x5 vs GZCLP
Compare StrongLifts 5x5 and GZCLP on progression style, training tiers, weekly structure, and which beginner strength program to choose.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
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.
Progression contract
How it progresses
When it changes
after each logged session · when all required sets are completed
What changes
Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts when the rule is met.
After success or failure
Use the program's reset or deload rule when the required work is missed.
Deloads
No separate deload or taper is encoded in this template.
GZCLP workout questions
Use the failure and progression rules in the version of GZCLP you are running. Avoid increasing the load until you have completed the prescribed work with sound technique.
Session length depends on rest periods, warm-ups, and how many T1, T2, and T3 exercises your version includes. Keep the main work clear first, then choose accessory work that fits the time you have.
Start with loads you can complete for the prescribed sets and reps using consistent technique. Conservative starting weights leave room to learn the progression and make steady additions.