GZCLP Calculator: T1, T2 and T3 Weights by Session
Turn your 5-rep maxes into a full GZCLP rotation, with T1, T2 and T3 weights worked out for every session.
TL;DR
A GZCLP calculator builds T1, T2 and T3 weights for all 12 sessions of Cody Lefever's GZCLP program from your 5-rep maxes: T1 starts at 85% for 5x3+, T2 at 65% for 3x10, both gaining weight each time that lift comes round again, assuming every session succeeds.
T1 sets start at 85% of your 5-rep max, T2 sets at 65%. Each session below assumes the one before it went to plan.
Session 1: A1
| Exercise | Sets | Weight |
|---|---|---|
| T1Squat | 4 × 3 | 235 lb |
| 1 × 3+ | 235 lb | |
| T2Bench press | 3 × 10 | 125 lb |
| T3Lat pulldown | 2 × 15 | Pick your own weight |
| 1 × 15+ | Pick your own weight |
Session 2: B1
| Exercise | Sets | Weight |
|---|---|---|
| T1Overhead press | 4 × 3 | 100 lb |
| 1 × 3+ | 100 lb | |
| T2Deadlift | 3 × 10 | 225 lb |
| T3Dumbbell row | 2 × 15 | Pick your own weight |
| 1 × 15+ | Pick your own weight |
Session 3: A2
| Exercise | Sets | Weight |
|---|---|---|
| T1Bench press | 4 × 3 | 165 lb |
| 1 × 3+ | 165 lb | |
| T2Squat | 3 × 10 | 180 lb |
| T3Lat pulldown | 2 × 15 | Pick your own weight |
| 1 × 15+ | Pick your own weight |
A "+" means as many reps as you can with good form on that last set.
Log Your GZCLP Sessions in PR Streak
Build your own GZCLP routine with rep ranges and rest times, then save it in one tap so every session in the rotation is ready to go. PR Streak shows what you lifted last time next to every set and catches every PR automatically.
What Is GZCLP?
GZCLP is a linear progression program built by Cody Lefever around the GZCL method. Every session is split into three tiers, each with its own set and rep scheme and its own rule for adding weight.
That tier structure is what makes GZCLP simple to run: one heavy lift, one volume lift and one accessory lift a session, each progressing at its own pace.
The GZCLP Tier System: T1, T2 and T3
- T1 (heavy): 5 sets of 3, with the last set as many reps as you can, written 5x3+
- T2 (volume): 3 sets of 10
- T3 (accessory): 3 sets of 15, with the last set as many reps as you can, written 3x15+
The "+" on the last set of T1 and T3 means as many reps as you can with good form, not just the number listed.
The GZCLP Four-Workout Rotation
GZCLP cycles through four sessions, usually training three days a week (some lifters run all four in a week instead):
- A1: T1 squat, T2 bench press, T3 lat pulldown
- B1: T1 overhead press, T2 deadlift, T3 dumbbell row
- A2: T1 bench press, T2 squat, T3 lat pulldown
- B2: T1 deadlift, T2 overhead press, T3 dumbbell row
How This GZCLP Calculator Sets Your Weights
Enter your 5-rep max for squat, bench press, deadlift and overhead press (the 1RM calculator can estimate a 5RM from your 1-rep max). This calculator starts T1 at 85% of that 5RM and T2 at 65%, common starting points for GZCLP.
From there it shows all 12 sessions (4 weeks of 3 sessions), adding your chosen increment to a lift every time it comes round again in the same tier, assuming every session before it succeeded. A common rule is 5 lb (2.5 kg) for upper-body lifts and 10 lb (5 kg) for lower-body lifts, and every weight rounds to a number you can load.
Lefever's own guideline caps a single jump at 5 to 10 lb (2.5 to 4.5 kg) a workout, and AMRAP sets stop being pushed once they reach 10 reps.
What to Do When You Miss a Lift in GZCLP
GZCLP has a built-in rule for a missed rep in every tier, so you always know what to do next instead of guessing:
- T1: keep the weight and switch 5x3+ to 6x2+, then to 10x1+ if you miss again. After missing 10x1+, rest 2 to 3 days, test a new 5-rep max, and restart 5x3+ at 85% of it.
- T2: drop 3x10 to 3x8, then to 3x6 if you miss again. After missing 3x6, restart at 3x10 a little heavier than your last 3x10 weight, no more than 20 lb (9 kg) more.
- T3: no failure rule needed. Add weight once your AMRAP set reaches 25 reps.
Who GZCLP Suits and How to Run It Well
GZCLP suits a lifter who wants a straightforward linear progression with a clear plan for what to do the moment a lift stalls, since every tier has its own built-in reset rule rather than leaving you to figure one out.
Use the plate calculator to load T1 and T2 weights quickly between tiers, and keep T3 AMRAP sets honest with good form rather than chasing reps. For the full write-up on the program and its tiers, see our GZCLP guide.
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
What is GZCLP?
GZCLP is a linear progression program by Cody Lefever, based on the GZCL method. Each session has a T1 heavy lift (5x3+), a T2 volume lift (3x10) and a T3 accessory (3x15+), cycling through four sessions that hit squat, bench, deadlift and overhead press.
What do T1, T2 and T3 mean in GZCLP?
T1 is the session's heavy lift, 5 sets of 3 with the last set an AMRAP (5x3+). T2 is a volume lift, 3 sets of 10. T3 is an accessory, 3 sets of 15 with the last set an AMRAP (3x15+).
How often do I train GZCLP?
GZCLP cycles through four sessions, A1, B1, A2 and B2. Most lifters train three days a week and take a bit longer than four weeks to get through all four sessions once; some run all four sessions in a single week instead.
What happens when I fail a T1 lift in GZCLP?
Keep the same weight and switch from 5x3+ to 6x2+, then to 10x1+ if you fail again. After failing 10x1+, rest 2 to 3 days, test a new 5-rep max, and restart 5x3+ at 85% of it.
What happens when I fail a T2 lift in GZCLP?
Drop from 3x10 to 3x8, then to 3x6 if you fail again. After failing 3x6, restart at 3x10 a little heavier than your last 3x10 weight, no more than 20 lb (9 kg) more.
How much weight do I add each workout in GZCLP?
A common rule is 5 lb (2.5 kg) for upper-body T1 and T2 lifts and 10 lb (5 kg) for lower-body lifts, added every time that lift comes round again in its tier. Lefever's guideline caps it at 5 to 10 lb (2.5 to 4.5 kg) a workout.
What starting weights does this GZCLP calculator use?
It starts T1 at 85% of your 5-rep max and T2 at 65%, both common starting points for GZCLP. Cody Lefever's own guidance is to start from your last linear progression weights or start fresh, whichever fits your situation.
Who created GZCLP?
Cody Lefever created GZCLP as a linear progression built on the GZCL method, laid out in his 2016 write-up "GZCL Applications & Adaptations." It organizes squat, bench press, deadlift and overhead press into the T1, T2 and T3 tier system this calculator uses.
Sources
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