Tiered lift tracking
Keep your T1, T2, and T3 lifts organized in the same plan.
Linear progression for strengthSupports progression engine
Track GZCLP in IronFlow
Follow the GZCLP progression and log workouts from your phone.
- Days / week
- 4
- Weeks
- 1
- Level
- Beginner
- Focus
- Strength
[Fit check]
Is GZCLP - 4 Day right for you?
Plan profile: Level Beginner · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Strength · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable
[Plan at a glance]
Plan at a glance
A four-day linear-progression adaptation of Cody Lefever's tier-based strength method. How to use: 1. T1 (Tier 1): Heavy compound - start at 5x3, last set AMRAP 2. T2 (Tier 2): Volume compound - 3x10 3. T3 (Tier 3): Accessories - 3x15, last set AMRAP T1 progression: - Add 5 lbs upper / 10 lbs lower each session - When you fail to get 15 total reps: switch to 6x2 - When you fail 6x2: switch to 10x1 - When you fail 10x1: find new 5RM and restart at 5x3 T2 progression: - Add 5 lbs upper / 10 lbs lower each session - When you fail 3x10: switch to 3x8 - When you fail 3x8: switch to 3x6 - When you fail 3x6: add 20 lbs max and restart at 3x10 T3 progression: - When you hit 25 reps on AMRAP set, add 5 lbs Rest: T1 3-5 min, T2 2-3 min, T3 60-90 sec
Max lifts
SquatBench PressDeadliftOverhead Press
Equipment
BarbellDumbbellCable
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 1
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned week
1
weeks
Week 1
[What is GZCLP?]
This shipped GZCLP template is a four-day beginner plan based on Cody Lefever's tiered method. Each session combines T1 strength work, T2 volume work, and T3 accessory work.
[Why IronFlow for GZCLP?]
Why IronFlow for GZCLP?
Session-based progression
After you log a session, IronFlow can carry the template's T1, T2, and T3 load changes and rep-scheme transitions into the next week. Starting weights are entered by you, not calculated from a 1RM.
Workout logging
Record your sets and keep the full workout together.
[Compare]
Compare this program with nearby alternatives
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[Comparison guide]
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
A1 - Squat / Bench
3 exercises
Squat
4 x 3 / 3+
Legs
T1 - 5x3, last set AMRAP. Rest 3-5 min.
Bench Press
3 x 10
Chest
T2 - 3x10. Rest 2-3 min.
Lat Pulldown
2 x 15 / 15+
Back
T3 - 3x15, last set AMRAP. Rest 60-90 sec.
Day 2
B1 - OHP / Deadlift
3 exercises
Overhead Press
4 x 3 / 3+
Shoulders
T1 - 5x3, last set AMRAP. Rest 3-5 min.
Deadlift
3 x 10
Back
T2 - 3x10. Rest 2-3 min.
Dumbbell Row
2 x 15 / 15+
Back
T3 - 3x15, last set AMRAP. Rest 60-90 sec.
Day 3
A2 - Bench / Squat
3 exercises
Bench Press
4 x 3 / 3+
Chest
T1 - 5x3, last set AMRAP. Rest 3-5 min.
Squat
3 x 10
Legs
T2 - 3x10. Rest 2-3 min.
Lat Pulldown
2 x 15 / 15+
Back
T3 - 3x15, last set AMRAP. Rest 60-90 sec.
Day 4
B2 - Deadlift / OHP
3 exercises
Deadlift
4 x 3 / 3+
Back
T1 - 5x3, last set AMRAP. Rest 3-5 min.
Overhead Press
3 x 10
Shoulders
T2 - 3x10. Rest 2-3 min.
Dumbbell Row
2 x 15 / 15+
Back
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 plan's reset or deload rule when the required work is missed.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
GZCLP workout questions
When you meet the rep threshold, the template adds 5 lb to upper-body T1/T2 lifts or 10 lb to lower-body lifts. After a miss, T1 moves from 5×3 to 6×2, then 10×1; T2 moves from 3×10 to 3×8, then 3×6. A miss at the final scheme calls for a manual reset. T3 adds 5 lb when the final set reaches 25 reps.
The shipped seven-day schedule is A1 (squat and bench), B1 (overhead press and deadlift), rest, A2 (bench and squat), B2 (deadlift and overhead press), then two rest days. This template uses a barbell, dumbbells, and cables.
No fixed starting load or deload schedule is specified in this template, so enter your own starting weights. IronFlow can apply supported session-based load and rep-scheme changes when you create the next week; terminal T1/T2 failure requires you to follow the template's manual reset instruction.
[Use this plan]