Reading time: 11 minutes | Last updated: May 2026
GZCLP is one of the most recommended beginner-to-intermediate powerlifting programmes — and for good reason. Created by powerlifter Cody Lefever, it uses a three-tier training structure that develops strength across all major lifts simultaneously. This is the complete guide for UK lifters, with weights in kg and British Powerlifting context throughout.
Table of Contents
- What Is GZCLP?
- The Three-Tier Structure
- 4-Day Training Schedule
- Progression in kg
- Footwear for GZCLP
- GZCLP & British Powerlifting
- Honest Pros & Cons
- Who It’s For — Who It’s Not For
- The Research Behind the GZCL Method
- FAQ
📋 What Is GZCLP?
GZCLP stands for GZCL Programme for Linear Progression. Created by powerlifter Cody Lefever (GZCL), it applies his broader GZCL training method to linear progression — adding weight every session as long as you hit your rep targets. The key innovation over simpler programmes like Starting Strength is the three-tier structure — training multiple lifts at multiple intensities in every session.
🎯 The Three-Tier Structure
GZCLP’s three-tier structure: T1 (heavy), T2 (moderate), T3 (light/accessory)
| Tier | Intensity | Rep Scheme | Purpose |
|---|---|---|---|
| T1 | High (85–95%) | 5 sets of 3, last set AMRAP | Max strength |
| T2 | Moderate (65–75%) | 3 sets of 10 | Hypertrophy, volume |
| T3 | Light (50–60%) | 3 sets of 15+ | Accessories, weak points |
Schoenfeld (2010) in the Journal of Strength and Conditioning Research demonstrated that training across multiple rep ranges produces superior strength and hypertrophy adaptations compared to single-rep-range training — the scientific basis for GZCLP’s tier structure.
🗓️ 4-Day Training Schedule
| Day | T1 | T2 | T3 |
|---|---|---|---|
| A | Squat 5x3+ | Bench 3x10 | Lat pulldown 3x15+ |
| B | OHP 5x3+ | Deadlift 3x10 | Dumbbell row 3x15+ |
| C | Deadlift 5x3+ | OHP 3x10 | Leg press 3x15+ |
| D | Bench 5x3+ | Squat 3x10 | Face pulls 3x15+ |
📈 Progression in kg
| Lift | T1 Increment | T2 Increment |
|---|---|---|
| Squat | +5kg/session | +2.5kg/session |
| Deadlift | +5kg/session | +2.5kg/session |
| Bench Press | +2.5kg/session | +1.25kg/session |
| OHP | +2.5kg/session | +1.25kg/session |
When you fail T1 AMRAP for two consecutive sessions: progress 5x3 → 6x2 → 10x1, then reset weight by 10–15% and restart at 5x3.
👟 Footwear for GZCLP
- Squat T1 and T2 days: Weightlifting shoes (~£150–£180) recommended for high-bar squatters and beginners with limited ankle mobility.
- Deadlift T1 and T2 days: Flat shoes or deadlift slippers.
- Bench and OHP days: Any flat shoe.
See our Best Squat Shoes 2026 — UK guide for recommendations at every price point.
🏅 GZCLP & British Powerlifting
- GZCLP is an excellent starting point for UK lifters considering British Powerlifting competition — it builds all four competition lifts (squat, bench, deadlift) plus OHP.
- After 3–6 months on GZCLP, transition to 5/3/1 or nSuns as a base programme, then use a competition peaking block 8–12 weeks before your first BP meet.
- British Powerlifting has a beginner-friendly entry structure — GZCLP is an ideal preparation programme for first-time competitors.
✅ Honest Pros & Cons
| Pros | Cons |
|---|---|
| ✅ Trains all four main lifts every week | ❌ More complex than Starting Strength |
| ✅ Builds strength and hypertrophy simultaneously | ❌ 4 days/week required |
| ✅ Built-in failure protocol | ❌ No built-in deload |
| ✅ Free — no book or app required | ❌ Sessions run 60–75 minutes |
🎯 Who It’s For — Who It’s Not For
✅ Who it’s for
- UK lifters who have completed 3–6 months of linear progression and want more structure
- Beginners who want to train 4 days per week from the start
- Anyone considering British Powerlifting competition in the next 6–12 months
❌ Who it’s not for
- Complete beginners with no barbell experience
- Lifters who can only train 2–3 days per week
- Advanced lifters — move to nSuns or Sheiko
📚 The Research Behind the GZCL Method
- Schoenfeld (2010), Journal of Strength and Conditioning Research: Training across multiple rep ranges produces superior strength and hypertrophy adaptations.
- Ralston et al. (2017), Journal of Strength and Conditioning Research: Higher weekly training volume produces greater strength gains in intermediate lifters.
- Aaberg (2007), Resistance Training Instruction: Linear progression is the most effective approach for novice and early-intermediate lifters.
FAQ
How long should I run GZCLP?
Until linear progression stalls on both T1 and T2 — typically 3–6 months. Then transition to 5/3/1 or nSuns.
What’s a good starting weight in kg?
Start light — 60–70% of your estimated 1RM on T1 lifts. You’ll progress quickly in the first few weeks.
Do I need weightlifting shoes for GZCLP?
For squat days: recommended for beginners with limited ankle mobility. Establishing good mechanics early pays dividends long-term.
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Written by T-K — Creative Director & Brand Strategist, Castiron Lift.