GZCLP
Three days a week. Each day has one heavy lift for sets of three, one moderate lift for sets of ten, and one light lift for high reps. Squat, bench press and overhead press take turns as the heavy lift.
Day 1
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 5 | 3 |
| Barbell Bench Press | 3 | 10 |
| Cable Face Pull | 3 | 15 |
Day 2
| Exercise | Working sets | Reps |
|---|---|---|
| Overhead Press | 5 | 3 |
| Conventional Deadlift | 3 | 10 |
| Lat Pulldown | 3 | 15 |
Day 3
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 3 |
| Barbell Back Squat | 3 | 10 |
| Cable Crunch | 3 | 15 |
How this version differs
- It rotates three of the program's four workouts so the week is a fixed three days.
- The Deadlift T1 / Overhead Press T2 day is left out.
- It runs the first stage only.
- When a lift stalls, BulkForged holds the target rather than moving you to a later stage.
Common questions
How many days a week is GZCLP?
GZCLP trains 3 days a week in BulkForged's template.
- Day 1: Monday
- Day 2: Wednesday
- Day 3: Friday
The days can be moved on the app's schedule.
What exercises are in GZCLP?
Working sets × reps for each training day.
- Day 1
- Barbell Back Squat 5×3
- Barbell Bench Press 3×10
- Cable Face Pull 3×15
- Day 2
- Overhead Press 5×3
- Conventional Deadlift 3×10
- Lat Pulldown 3×15
- Day 3
- Barbell Bench Press 5×3
- Barbell Back Squat 3×10
- Cable Crunch 3×15
How does GZCLP progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a GZCLP app for Android and Garmin?
BulkForged runs GZCLP on Android.
- Apply it in one tap and the app sets each next target
- A Garmin watch is optional
- With the watch app the same routine is logged from the wrist, offline
How it progresses in BulkForged
- Apply the program in the app and each day becomes an ordinary routine.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time.
- Every change is written to a log you can read.
- Any target is yours to change.
How the progression method works · How applying a program works
Get it on Google PlayOther programs
Heavy Top-Set Wave · Stepped Linear Base · High-Frequency Linear · Mehdi's 5x5 · Daily Squat Linear · Greyskull LP · Reddit PPL · PHUL
Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.