see GZCLP Method is a barbell focused strength training, emphasizing the [[Big 6 Exercises]], aiming at increasing your way towards the [[1000 Pound Club]]. It's similar in structure to my [[Workout - My Shorter Barbell Routine]], but is more carefully thought out. Its killer feature (seemingly) is its programmed response to failure. Unlike many other workouts, this is a bit less prescriptive about "have to do this lift, then that lift". It's more of a general framework in which the specific lifts can be tweaked, so long as they conform to general rules (e.g. compound barbell movement). The summary for GZCLP method provided by Gemini I like a lot: # Summary ![[Pasted image 20250217161630.png]] Here's a breakdown of the key aspects of GZCLP: **1. Structure:** - **Tiered Approach:** GZCLP divides exercises into three tiers: - **T1:** Main compound lifts (Squat, Bench Press, Deadlift, Overhead Press) - these are done with the heaviest weight for lower reps. - **T2:** Secondary compound lifts (variations of T1 lifts or assistance exercises) - done with moderate weight for moderate reps. - **T3:** Accessory exercises (isolation exercises, etc.) - done with lighter weight for higher reps.    - **Workout Frequency:** Typically 3-4 workouts per week. - **Linear Progression:** You'll aim to increase the weight on your T1 and T2 lifts each workout. **2. Progression Scheme:** See the nuance below.[^1] - **T1 Lifts:** - Start with 5 sets of 3 reps (5x3). - If successful, increase the weight next workout. - If you fail, move to 6 sets of 2 reps (6x2) at the same weight. - If you fail again, move to 10 sets of 1 rep (10x1). - If you fail 10x1, reset with a slightly lower weight. - **T2 Lifts:** - Start with 3 sets of 10 reps (3x10). - If successful, increase the weight next workout. - If you fail, move to 3 sets of 8 reps (3x8), then 3 sets of 6 reps (3x6). - If you fail 3x6, reset with a slightly lower weight. - **T3 Lifts:** - Focus on higher reps (10-15 or more). - Increase the weight when you can comfortably perform the desired reps. # Progression Example From A Redditor, cited by another redditor. For all T1 lifts, in this example benchpress, you start by doing 5x3, adding 5lbs every time until you fail. This is just like [[Workout - Stronglifts 5x5|strong lifts]] or [[Workout - Starting Strength|starting strength]]! Your schedule would look like: week 1: 50lb - 5x3 (success) week 2: 55lb - 5x3 (success) week 3: 60lb - 5x3 (success) Now lets say on week 4 you fail at 65lb: week 4: 65lb - 5x3 (fail!) This is where things change. Now you no longer use 5x3 for workout A2 bench press anymore. 5x3 is done. Now you use 6x2. And You keep using 6x2, increasing the weight by 5lbs until you fail again. This is the key part that confuses people. Now you continue like before, but you use 6x2. For example: week 5: 65lb - 6x2 (success) week 6: 70lb - 6x2 (success) week 7: 75lb - 6x2 (success) Now lets say you fail on week 8: week 8: 80lb - 6x2 (Fail!). So now you no longer use 6x2. Instead you use 10x1, increasing the weight by 5lbs every time still. week 9: 80lb - 10x1 (success) week 10: 85lb - 10x1 (success) week 11: 90lb - 10x1 (success) Lets say you fail on week 12: week 12: 95lb - 10x1 (Fail!) Congrats, you have finished a progression. This is where the progression starts over. ...progression would start over at 3x5, starting 10-15lbs higher than you started last time. **** # More ## Sources - https://thefitness.wiki/routines/gzclp/ - https://www.saynotobroscience.com/gzclp-infographic/ - Summary from Gemini - Progression Example: https://www.reddit.com/r/Fitness/comments/6pjiwd/heres_a_quick_summary_of_the_gzclp_linear/ ## Related [^1]: This progression scheme changes your rep & set count _permanently_ until you fail again. See the [[#Progression Example]] below.