GZCLP Program in 30 Seconds (Reddit Method)

26 Powerlifting and Powerbuilding Programs | FREE Downloads | Written by Jon Chambers | Updated on 7 February 2022

The GZCLP Program, based on the GZCL Method by Cody Lefever, offers a holistic approach to strength and power training with structured programming and accessory work. With most information scattered across Reddit, this guide consolidates everything you need to know into one comprehensive and easily accessible resource.

GZCL Method: What is it?

The GZCL Method, widely popularized and shared on Reddit, has been highly regarded as one of the best frameworks designed for use by powerlifters, competitive and recreational. Although often referred to as a powerlifting program, GZCL is more than just a powerlifting program, it is actually a powerlifting ideology.

Created by Cody Lefever, a competitive powerlifter and student of the science of lifting, the GZCL Method takes a pyramid approach to programming [1]. Essentially, training is designed to allocate rep and set ranges for three categories of lifts: main movements (85-100% of 1RM), primary accessories (65-85% of 1RM), and secondary accessories (<65% of 1RM) [2]. 

Cody Lefever: Origins of GZCL

After years of experimenting with training techniques, including preparations for the 2014 IPL Worlds and the 2015 USPA American Cup, Cody began to critically review the processes he used to successfully gain 100lbs over a period of 10 months [2-5].

When looking back through his successful training, he found a few key concepts that were consistently present. These formed the foundation of the GZCL Method, which he has written about extensively.

From programs designed for competitive powerlifting to a balanced approach to generalized training and gains (see: General Gainz), Cody has continually worked to create flexible programs within the GZCL framework [6].

Inevitably, the unique nature of this training methodology and dispersion of information and resources throughout Reddit and Cody’s website, Swole at Every Height, makes it difficult to get all the information you need.

But don’t worry. This article will have all the most relevant, useful and necessary information, links, documents, Reddit comments, and explanations consolidated into a single resource!

Reddit Guide

As a program that largely lives on Reddit, it helps to have links and resources quickly accessible. In this section, the most important links and resources will be shared.

GZCL Subreddit

First things first, you may want to join the subreddit for all information, content, discussion, and resources. Cody has always been a very active contributor to the forum as well, offering insights, advice, and further updates on his personal experimentation.

To join the GainzHub subreddit and follow Cody on Reddit, use these links [7, 8]:

Reddit Site Map

For links to Reddit pages with explanations of the GZCL Method, all the GZCL programs, and pre-formatted spreadsheets, use the Reddit Site Map here [9].

Within this site map, you can find links to the following Reddit program pages [10-15]:

GZCL Spreadsheets: The Compendium

Additionally, Cody created a single, comprehensive spreadsheet that includes ALL of the different GZCL programs and variations. Instructions, explanations, and blank templates are included for your ease of use.

Access the free GZCL Compendium here [16].

If seeing all those tabs, cells, and formulas is more stressful than the impending lifts, it may help to review a primer. To make sense of the Compendium and understand how to use it, Cody created a YouTube video that explains this compendium in detail.

Watch the Compendium’s explanation video here [17]. 

Alternatively, if you are looking for specific spreadsheets, Reddit user u/Blacknoir created a comprehensive 3- and 4-day spreadsheet for the GZCLP Program (Linear Progression) [18].

Find the 3- and 4-day GZCLP Program Spreadsheet Reddit Thread here [19]. 

Find the 3- and 4-day GZCLP Program Spreadsheet here [20].

Reddit Inspiration

Before diving into the details of the GZCL Method and subsequent program, here are some of the top threads and success stories from the GZCL Reddit community. You may consider these to be empirical evidence of the potential gains that can be created following this training methodology.

Cody Lefever

Perhaps the best inspiration comes from the founder himself, Cody Lefever. Going back to his competitions in the 2014 IPL Worlds, Cody shares a comprehensive review of his training, diet, cutting, and performance at the meet [3]. Weighing in at the 75kg/165lb class, he scored 649kg/1,432 total for a 465 Raw Wilks score (watch the lifts here) [21].

The following year, in 2015, Cody shared his journey to setting PRs at the USPA American Cup [4]. In this performance, he lifted an impressive 1,466lbs at 166.6lbs (watch the lifts here) [22].

Strength Gains

However, Cody is not the only lifter who has put up big weights with the GZCL training methodology. Here are a few of the many Reddit users who have shared some impressive lifting numbers that are certain to inspire you to get started on a GZCL program.

First, watch this Reddit user show off a 480lb squat with full depth [23]. As mentioned in the post, he was able to increase his squat 1RM from 425lbs to 480lbs using the GZCL Rippler program.

From a powerlifter’s perspective, a Reddit user shared impressive gains to 1RM lifts in one year using the GZCL Method [24]. 

  • Squat: 265lbs to 365lbs
  • Bench: 245lbs to 275lbs
  • Deadlift: 330lbs to 405lbs
  • Overhead Press: 145lbs to 175lbs x 2 reps
GZCL Body Transformations

Usually implemented for increasing strength and powerlifting performance, the standard GZCLP Program helped one Reddit user lose 103lbs in just one year (Pictured in Figure 1) [25].

Likewise, another Reddit user shared how the GZCL Method helped her to completely transform her body composition in an inspiring way [26]. In the thread, she shares that she only gained 4lbs over a 5-year span, in addition to sharing what a typical week of training looked like (see Figure 1).

Figures 1 and 2. Two inspiring body transformations following the GZCL Method [25, 26].

Guide For Novices

Reading this article, the GZCL Method may seem to be overwhelming for novice lifters. Fortunately, one Reddit user created an excellent guide for novices to help address the confusion. It is available here [27]. 

Mobile Apps

For those who prefer to use their phone to track workouts and progress, the Reddit community has revealed two different apps that may meet your needs!

First, Clank is an app that was designed for the Reddit fitness community and includes the ability to track a GZCL program [28]. For more information, check out the Reddit thread about the release and a subsequent thread for an app update [29, 30].

More recently, another Reddit user created an app during the quarantine that is specifically designed to log GZCL Method workouts [31]. You can find the app on the Apple Store here [32].

GZCLP: Applications & Adaptations

While much of GZCL lives on Reddit, Cody’s blog contains the bulk of the information needed to fully understand the programming methodology. Specifically, there are three blog posts with valuable information to understand how to use the GZCL Method. They are [2, 33, 34] :

Originally designed for powerlifters, the first article was written to offer guidance on the training philosophy and how it can guide programming for powerlifters. After years of modifications and experimentations, the GZCL Method was further developed. 

The second article provides a clear explanation of the overall philosophy contained within the GZCL Method. Finally, the third article, GZCL Applications & Adaptations, is the fully expanded exploration of the philosophy complete with examples and programming details.

Glossary of Terms

To help understand specific terminology, the glossary of terms as found on Reddit is included in Figure 2 [35]. Note that these explanations are abbreviated and for more information, the GZCL Applications & Adaptations article should be reviewed.

Abbreviation Abbreviated Term Explanation
T1 Tier 1 exercise(s) Primary compound lifts, that are to be performed with higher intensities (85-100%) and lower reps (10-15 total reps). Rest times are 3-5 minutes. e.g. squats, deadlifts, bench press, overhead press, etc.
T2 Tier 2 exercise(s) Secondary compound lifts (that complement T1), that are to be performed with intermediate intensities (65-85%) and mid-range reps (20-30 total reps). T2 also includes back exercises. Rest times are 2-3 minutes. e.g. squat variations, deadlift variations, or rows, lat pulldowns, etc.
T3 Tier 3 exercise(s) “Accessory lifts”, these are isolation movements for lagging body parts or bodyweight movements .e.g. curls, face pulls, leg extensions, shrugs, calves, pushups, etc. Rest times are 60-90 seconds. e.g. curls, face pulls, leg extensions, shrugs, calves, pushups, etc.
TM Training Max A weight you can lift on any day for 2 reps.
xRM x Rep Max The maximum weight that can be lifted for x reps. e.g. 5RM is the maximum weight that can be lifted for 5 reps.
AMRAP As Many Reps As Possible The maximum reps that can be done with a certain weight (preferably stopping 1-2 reps shy of failure.)
MRS Max Rep Set(s) Set(s) of AMRAP with minimal rest times (usually less than 90 seconds.)

Figure 2. GZCL Glossary of Terms from Reddit [35]. 

GZCL Infographic

To help understand this methodology, Cody created a fantastic infographic that highlights the core principles (as presented in GZCL Applications & Adaptations) [2].

Core Concepts

The Pyramid

In this pyramid format, the three main categories of lifts are divided into Main Movements (T1), Primary Accessories (T2), and Secondary Accessories (T3). Depending on your specific training goals, the exercises in your T1 and T2 may vary.

GZCL infographic

Figure 3. GZCL Method Infographic [2].

For example, if you are training for a powerlifting competition, your T1 lifts will be the squat, deadlift, and bench press. However, for custom training programs or for other goals, these may be different.

One Reddit user notes an example of this within the GZCL Programs, commenting that “Both UHF and JnT2.0 use Front Squats as a T1 movement though. JnT2.0 also uses the OHP. Despite this, both are mostly oriented towards, respectively, peaking and hypertrophy for powerlifters” [35]. 

Objectives of T1, T2, and T3 Exercises

T1 exercises, which are performed at 85-100% of your Training Max (TM), are designed to improve technique, increase rep maxes, and optimize whole body tension. This TM is established at the outset of the program and is defined as “a weight you can do for 2-reps any day of the week” [2].

T2 exercises may be very similar, however their intention is a bit different. These are designed to complement your T1 exercises. For example, a front squat may be a T2 exercise to supplement a back squat as a T1 exercise.

The objective with T2 exercises, performed at 65-85% of your TM, is to supplement your T1 training via slightly different adaptations. Additionally, working in exercise variations at a lower weight allows for increased volume, hypertrophy, and variety.

Finally, T3 exercises are performed at less than 65% of your TM. First and foremost, these should be selected to address deficiencies and weaknesses, helping to improve joint health and prevent injuries. These are also excellent to target specific muscles and optimize the aesthetics of your training!

Guides for T2 and T3s

Among the most common challenges in programming is determining appropriate T2 and T3 accessory accessories. In the GZCLP summary page, it is noted that “common inclusions are unilateral / dumbbell work to work more on the muscles responsible in the main lifts to fix imbalances / weak points” [10].

You may also refer to an extensive thread on the Weightroom Subreddit for an extensive list of exercises designed to target specific muscles and functions [36]. 

Volume Considerations

The general recommendation for the volume of repetitions is to follow the 1:2:3 principle. This is very simple and an appropriate range for most athletes, programs, and exercises. 

For every rep of a T1 exercise, two reps will be performed of a T2 exercise and three reps of a T3 exercise. An example will help to illustrate this.

If your T1 exercise is the back squat and you perform five sets of three reps, your total T1 volume (in reps) is 15. Therefore, your total volume of T2 reps should be about 30. This could take the form of five sets of six reps of a front squat. Finally, you would look to perform 45 reps of a T3 exercise; five sets of nine reps of a leg curl would suffice.

Rest Considerations

According to Cody, rest times between sets should be strategically assigned to each category of exercise. Higher intensity exercises (T1) will require more rest to ensure consistency of performance throughout the workout.

As outlined in the GZCL Applications & Adaptations, the following rest guidelines are recommended to optimize performance [2]:

T1= 3-5 Minutes

T2 = 2-3 Minutes

T3 = 60-90 seconds

Linear Progression

At the core of the GZCL Method is the concept of Linear Progression (LP). In its most basic form, LP is a gradual increase in training intensity over a given period of time. 

In specific GZCL programs, as well as any customized program that you may make, non-linear progression (NP) may also be implemented.

Simply put, this is a more frequent variation in training parameters such as volume, load, or intensity. The intention is to increase adaptive resistance and neuromuscular adaptation [37].

Programming Training Blocks

The preference tends to be the use of 3-week training blocks for simplicity and consistent progression. Depending on the intensity of lifts, deloading weeks may be required. However, if designed with an appropriate intensity and volume, 3-week cycles can be designed to eliminate the requirement for longer deloading weeks [2].

Specifically, the use of Daily Undulating Periodization (DUP), a high frequency form of NP may be used to manage volume and intensity and provide additional rest as required. Further, the strategic implementation of AMRAPs with T1 and T2 exercises can help to manage overall loads.

Deload Weeks

Across many Reddit forums, including the subreddits r/Fitness and r/weightroom, searching “deload week Reddit” will result in recommendations to conduct them every 4-6 weeks to reduce Central Nervous System (CNS) fatigue [38, 39]. This typically entails an entire week at about 50% volume, although specific programming varies for each person and program. 

However, the GZCL Method can easily accommodate increased rest by managing loads and applying DUP (as seen with the UHF program). In r/gzcl threads, the common approach within the GZCL Method is to simply deload as needed, often just through occasional low volume days [40].

Programming Specifics

There are many ways to program different variables, including the LP of T1 exercises, utilization of AMRAP at the end of sets, increasing weight, and progressive cycles. For detailed explanations and specific examples, it is recommended to view the Applications & Adaptations [2]. 

GZCLP Programs

Contained within the GZCL Method are six unique programs with different intentions and programming. You are likely to find a program that is catered to your goals and needs.

GZCL Linear Progression (GZCLP)

The classic GZCL program, this program is designed to optimize linear progression with the most important lifts for beginners [35]. In fact, one of the advantages of the program is the simplicity. As described by Cody Lefever in a Reddit thread, the intention is to perform just three workouts per week [41].

Further, three are only two different workouts with just three exercises each. However, they are modified slightly to balance training. Each of these workouts contains a T1, T2, and T3 exercise and appropriate weight and rep ranges (following methodology as outlined previously).

Workout A consists of squat, bench, and an accessory such as lat pulldown. However, squat and bench will rotate between T1 and T2 exercises. Therefore, workout A1 may be:

  • T1: Squat
  • T2: Bench:
  • T3: Lat pulldown
  • The next time completing workout A, would be workout A2:
  • T1: Bench
  • T2: Squat
  • T3: Lat pulldown

Meanwhile, workout B consists of overhead press, deadlift, and an accessory, such as DB rows. Alternating T1 and T2 each work is the same for this workout.

Training just three times a week, this ensures at least one day off between workouts and appropriate time for recovery. Therefore, a four week cycle would look like: ABA/BAB/ABA/BAB.

This program has actually been compared closely to Starting Strength (SS) and StrongLifts (SL) [42, 43]. Both of those programs lift three times a week following a similar ABA/BAB workout structure.

However, as one Reddit user explains in great depth, an advantage of GZCLP is that it does not require squatting every day [44]. All four primary lifts are still included, but there is a greater opportunity for accessory work with daily T3 exercises.

For simplicity, training balance, and accessory work to target deficiencies, the GZCLP program may be the optimal program for many beginner lifters. For all the information you need, refer to the following three Reddit posts [10, 41, 44]:

And as a bonus amendment created during the pandemic, one Reddit user created a comprehensive program using bodyweight-only exercises — excellent for those without gym access [45]!

Jacked and Tan 2.0 (JnT 2.0)

The most recent iteration of a highly popular program that Cody Lefever used himself, JnT 2.0 is a 12-week program (two 6-week blocks) designed to maximize hypertrophy and strength [35]. This is an intermediate program that significantly expands on the GZCLP program.

This program requires four workouts per week, with T1 exercises focused on the big four exercises: squat, deadlift, overhead press, bench. For optimal recovery, squats and deadlifts should not be performed in consecutive workouts (same for overhead press and bench).

Additionally, an optional fifth day is included for accessory work to address weak points or further supplement primary movements. For a complete explanation on programming, review this thorough blog post on JnT 2.0 [46].

To emphasize the “Jacked” part of the title, there is significant volume. Each workout should contain 1 T1 exercise, 2-3 T2 exercises, and 3-4 T3 exercises. Following weight recommendations within the GZCL Methodology, this creates the opportunity for strength and hypertrophy gains. 

While this program does not guarantee a great tan, it is a beloved program for many lifters. For a simplified guide on programming and design, check out this Reddit guide [47].

Ultra High Frequency (UHF)

Building on the GZCL Method, the UHF program incorporates the principles of DUP with high frequency (workout to workout) [2]. A key difference from other programs is that each training session becomes “full body” by including both upper and lower body movements.

Rather than dedicating all exercises towards movement specificity (the T1 movement), a more diverse use of T2 and T3 accessories allows full body training. By applying daily undulation to manage training loads, it is possible to achieve this variety of training without overwhelming specific muscle groups or movements.

Normally, this program is intended to be performed five days per week, but can be adapted for four or six days as well. 3-week blocks are used for T1 and T2 movements, with updated intensities being implemented every fourth week in a new block. 

Initially, this was designed as a 9-week program. Reddit user u/cyte85 shared a review after running through two cycles of the 9-week UHF program [48]. Both times, sizable gains in squat and deadlift were achieved, while progress in bench was achieved but less significant. 

They noted that the high frequency made for an enjoyable program, but implore other users to prioritize active recovery and prehab work. Additionally, some form of autoregulation is important to avoid burning out and overtraining. 

As an alternative to the 9-week model, a 5-week model was also developed. One Reddit review by a competitive bodybuilder found that progress was made in squat (back and front) and bench [12]. However, deadlift did not see any gains (training four days per week). 

The user did note that the variety was enjoyable and that the lack of progress in deadlift was probably due to establishing an incorrect TM, not the actual program itself.

For a complete explanation on programming of the UHF program, see the GZCL Method: Applications & Adaptations.

Volume-Dependent Intensity Progression (VDIP)

For those who love simplicity, this is another great program. At its core, the VDIP program follows all of the GZCL Methodology that has been covered in this article. The difference is that progression in weight is dependent on reps.

This program utilizes Max Rep Sets (MRS) in which all sets are performed until failure (of technique – not true failure) [14]. The guidelines for adding weight are as follows:

  • 3MRS T1: >15 reps: Add 10lbs; 10-14 reps: Add 5 lbs
  • 3MRS T2: >30 reps: Add 10lbs; 25-29 reps: Add 5 lbs
  • 4MRS T3: >50 reps: Add 5-10lbs

As discussed in detail in Cody’s blog, it is important to establish the appropriate TM for effective programming [49]. Furthermore, applying Rate of Perceived Exertion (RPE) or some form of autoregulation is also very important for long-term program sustainability.

If designing the program seems complicated, this video by Cody explains how to use the spreadsheet included in The Compendium [16, 17]. 

The Rippler

Next, the Rippler is a 12-week program that incorporates bi-weekly undulation in both reps per set and intensity [35]. With four workouts per week following an upper/lower split and 3-week waves, this is an easy program to follow. 

Bi-weekly undulation is prescribed following a “Two-Up, One-Down” model [2]. The up-weeks will increase 5% weight on T1 exercises, while down-weeks will drop 2.5%. Cody provides a progression example in Applications & Adaptations:

  • Week 1: T1: 85% x 5 x 3, T2: 80% x 6 x 5
  • Week 2: T1: 90% x 3 x 4+, T2: 85% x 5 x 5
  • Week 3: T1: 87.5% x 4 x 3, T2: 90% x 4 x 5+
  • Week 4: T1: 92.5% x 2 x 5, T2: 82.5% x 6 x 4

An important note is that Week 4 decreases volume of the T1 exercise with just two sets, designed to help prevent fatigue and excessive CNS fatigue. However, this is not a true deload; there is no designated deload week during the 12-week program. 

For evidence that it works, one Reddit user shared massive gains following a modified Rippler program [50]. Of course, it must be noted that recovery must be a priority to maintain high intensity training as seen in this example. 

Deadlift Wave Forms (DLWF)

This 10-week program was designed to specifically improve the deadlift. However, it can be adapted for the bench press as well. It is worth acknowledging that this is not designed to be a pyramid-style workout (Example: Pyramid bench press workout chart) [51]. 

In the first 3-week block, a Rep Max (RM) is established at ascending deficit heights. Once determined, lifts are performed at a lower weight following T1 volume guidelines [2]. The intention is to optimize strength in the weakest point of the lift – the beginning. 

Weeks 4-6 return to lifting from the floor using the same weights as previously established. An important programming change is that AMRAP sets will now be performed with heavy loads, facilitating greater intensity in these workouts.

Finally, weeks 7-9 establishes a new RM (from the ground), and then performs works from blocks, shifting the focus to the conclusion of the rep – the lockout. In these weeks, higher weight can be used.

By altering range of motion and incorporating appropriate accessory work, this program can be effective for increasing a lifter’s deadlift. Full explanations can be found on Reddit and in Adaptations & Applications [2, 15].

General Gainz

Although not a formal program, Cody also created the General Gainz principles to help lifters that are seeking more balance within the specificity that many programs require. If you are looking for some fundamentals to improve strength, physique, and athleticism, this may be for you.

Described as an evolution of the VDIP program, it focuses on rep quality and efficiency, limiting time wasted in the gym to enable fun and quick workouts that still generate results. Of course, the fundamentals largely follow the bulk of the principles addressed in the GZCL Method.

To help conceptualize the training concepts, one Reddit user created a cheat sheet that guides you through the training concepts [52]. For the whole explanation, see this post from Cody [6].

Comparable Programs

There are many popular programs that offer some similar benefits and programming that are worth noting. While comparisons to specific GZCL programs are possible, it is difficult to compare because the GZCL Method is a holistic set of fundamentals and is largely flexible.

5×3 and 3×5 Workouts

First, many programs prescribe 5×3 workouts or 3×5 (sets and reps). While these ranges may be appropriate, there are many other factors to consider. What makes GZCL effective is that it takes into consideration training maxes and programs volume accordingly. 

Further, designing a program around 5×3 or 3×5 is limited to focusing on primary exercises (T1s), whereas GZCL allows for programming of accessory work as well. 

Starting Strength (SS)

An example of a popular program incorporating 5×3 sets is Starting Strength, which heavily focuses on primary lifts. For a Starting Strength template, check out this comprehensive review here [42].

A key difference is that Starting Strength has a higher frequency of squatting, heavily focusing on lower body strength. Additionally, accessory work is limited. This is where the GZCLP program offers greater balance and variety in training.

StrongLifts (SL)

A comparable program to Starting Strength is StrongLifts 5×5 (SL 5×5) [43]. With more volume, SL 5×5 also puts a heavy emphasis on squatting and lower body strength, without accessory work. For the same reasons as previously stated, the GZCLP may offer a more holistic approach to training, especially if not training for powerlifting competitions. 

Alpha Destiny Novice Program

Another program worth comparing is the Alpha Destiny Novice Program [53]. Three days a week following an ABA/BAB pattern, this shares many similarities with GZCLP. While rep ranges are similar to the GZCLP program for primary lifts, there is less clarity on accessory work. Also, more exercises are included in each workout. 

Determining if Alpha Destiny or GZCLP is a superior option may come down to preference and desired specificity. A key benefit with GZCLP is the simplicity it provides and the guiding fundamentals that allow for flexibility and adaptation as required.

Greyskull LP

Heralded as one of the premier novice programs, Greyskull LP is a very simple training program built around the concept of LP [54]. Phraks Greyskull results, from a popular variant, are well documented and advertised [55]. With options for plug-ins and accessory work, it may be more robust than comparable novice programs.

However, GZCLP is often considered to have a greater range of flexibility while still abiding by the same principles of LP and a consistent training program. Choosing between programs may largely come down to a lifter’s preferences.

Tactical Barbell

Although Cody Lefever was a Marine and fitness was of utmost importance, the GZCL Method was designed for a wide range of applications. Alternatively, Tactical Barbell offers specialized training programs for military professionals (see: Reddit Tactical Barbell) [56].

Touted as “Strength and conditioning for the operational athlete,” if you are currently serving or looking to serve, these programs may be advantageous as they are geared for performing in the context of service in the military [56].

nSuns 531

One final program to consider is the nSuns 531. On the surface, there are many similarities with GZCL, particularly the pyramid structure and LP. A major difference is the large volume included in the nSuns 531 program, which implements nine sets of a primary compound exercise (T1) and eight sets of a secondary compound movement (T2) [57]. 

With flexibility to be used in 4-, 5-, or 6-day training weeks, the nSuns 531 is probably designed for more advanced lifters than the GZCLP.

Implementing the GZCL Method

Within this article, you will have access to the most important and relevant resources, blog posts, and Reddit threads to successfully build and implement your own GZCL-inspired program. 

Whether you are going to get Jacked and Tanned 2.0 or add on some General Gainz, you should be ready to get started.


[1] Lefever, C. (2012, November 22). The GZCL Method For Powerlifting. Swole at Every Height. Retrieved from https://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html

[2] Lefever, C. (2016, February 5). GZCL Applications & Adaptations. Swole at Every Height. Retrieved from https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html

[3] Lefever, C. [gzcl]. (2014, November 10). [Meet Report] IPL World Championship, Las Vegas, Nevada. 75kg/165 lb. class. 649kg/1432 total. 465 Raw Wilks [Online Forum Post]. Reddit. https://www.reddit.com/r/weightroom/comments/2lx6xb/meet_report_ipl_world_championship_las_vegas/

[4] Lefever, C. [gzcl]. (2015, February 10). [Meet Report] USPA American Cup at the LA FitExpo 1,466 lb. @ 166.6 [email protected],5) [Online Forum Post]. Reddit. https://www.reddit.com/r/weightroom/comments/2vhiq1/meet_report_uspa_american_cup_at_the_la_fitexpo/

[5] Lefever, C. (2014, July 13). The GZCL Method, Simplified. http://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html

[6] Lefever, C. [gzcl]. https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/

[7] GainzHub. (2021). Reddit. https://www.reddit.com/r/gzcl/

[8] User: u/gzcl. (2021). Reddit. https://www.reddit.com/user/gzcl/

[9] Index. (2021). Reddit. https://www.reddit.com/r/gzcl/wiki/index

[10] GZCLP. (2021). Reddit. https://www.reddit.com/r/gzcl/wiki/gzclp

[11] Rippler. (2021). Reddit. https://www.reddit.com/r/gzcl/wiki/RIPPLER

[12] JnT. (2021). Reddit. https://www.reddit.com/r/gzcl/wiki/JnT

[13] UHF. (2021). Reddit. https://www.reddit.com/r/gzcl/wiki/UHF

[14] VDIP. (2021). Reddit. https://www.reddit.com/r/gzcl/wiki/VDIP

[15] DWF. (2021). Reddit. https://www.reddit.com/r/gzcl/wiki/DWF

[16] GZCL Free Compendium November 27th Update. (n.d.). Google Spreadsheets.  https://docs.google.com/spreadsheets/d/19qc-ACGR3ZfoqptHlSfHmboCKAqYmYw8XW516DX2Fl8/edit#gid=836055453

[17] Cody Lefever (GZCL). (2016, November 27). VDIP Template Run Through [Video]. YouTube. https://www.youtube.com/watch?v=lFsCxxqJiKM

[18] User: u/Blacknoir. (2021). Reddit. https://www.reddit.com/user/Blacknoir/

[19] [Blacknoir]. (2021, January 27). ANNOUNCE: GZCLP 3-4 Day (12 Week) Spreadsheet – v4.59 by Blacknoir (Holy crap he’s back Version) [Online Forum Post]. Reddit. https://www.reddit.com/r/gzcl/comments/l6q8rd/announce_gzclp_34_day_12_week_spreadsheet_v459_by/

[20] GZCLP 3 or 4-Day (12 Week) v4.59b by /u/Blacknoir (Last Updated 4/21/21). (n.d.). Dropbox. https://www.dropbox.com/s/4d4u0zsdq1hl2lf/v4_59b%20GZCLP%203-4%20Day%2012-Week.xlsm?dl=0

[21] Cody Lefever (GZCL). (2014, November 10). 2014 IPL Worlds 1,432 at 165 lb [Video]. Youtube. https://www.youtube.com/watch?v=W6DajpQneYs

[22] Cody Lefever (GZCL). (2015, February 9). USPA American Cup at the LA Fit Expo 1,466 @ 166.6 [Video]. YouTube. https://www.youtube.com/watch?v=ssadAEg29cE

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About the Author

Squatting 500 pounds on an ohio rogue bar with a sports hernia

Jon Chambers

Jon Chambers is an Army veteran, powerlifter, strength coach, sports hernia expert, and writer involved in the strength training community for almost a decade on a mission to create the best strength and fitness guides on the web.