# GZCLP

A beginner linear progression program by Cody LeFever (r/gzcl). Three tiers of lifts per workout with a smart failure protocol — when you stall, the program shifts rep schemes instead of just deloading. Significantly more balanced than most beginner barbell programs.

## Day 1: Squat / Bench

Squat · Bench Press · Lat Pulldown (Wide-Grip)

### Tier 1

- 5 × 3 Squat - Barbell _(Stage 1: 5×3+. Add 10 lb each workout.)_

### Tier 2

- 3 × 10 Bench Press - Barbell _(Stage 1: 3×10. Add 5 lb each workout.)_

### Tier 3

- 3 × 15 Lat Pulldown (Wide-Grip) - Cable _(3×15+. Add weight when you hit 25 on AMRAP.)_


## Day 2: OHP / Deadlift

Overhead Press · Deadlift · Row (Single-Arm)

### Tier 1

- 5 × 3 Overhead Press - Barbell _(Stage 1: 5×3+. Add 5 lb each workout.)_

### Tier 2

- 3 × 10 Deadlift - Barbell _(Stage 1: 3×10. Add 10 lb each workout.)_

### Tier 3

- 3 × 15 Row (Single-Arm) - Dumbbell _(3×15+. Add weight when you hit 25 on AMRAP.)_


## Day 3: Bench / Squat

Bench Press · Squat · Lat Pulldown (Wide-Grip)

### Tier 1

- 5 × 3 Bench Press - Barbell _(Stage 1: 5×3+. Add 5 lb each workout.)_

### Tier 2

- 3 × 10 Squat - Barbell _(Stage 1: 3×10. Add 10 lb each workout.)_

### Tier 3

- 3 × 15 Lat Pulldown (Wide-Grip) - Cable _(3×15+. Add weight when you hit 25 on AMRAP.)_


## Day 4: Deadlift / OHP

Deadlift · Overhead Press · Row (Single-Arm)

### Tier 1

- 5 × 3 Deadlift - Barbell _(Stage 1: 5×3+. Add 10 lb each workout.)_

### Tier 2

- 3 × 10 Overhead Press - Barbell _(Stage 1: 3×10. Add 5 lb each workout.)_

### Tier 3

- 3 × 15 Row (Single-Arm) - Dumbbell _(3×15+. Add weight when you hit 25 on AMRAP.)_