GZCLP, on your phone

The tiered beginner program, with the stage changes worked out for you.

How it works

• Four workouts that rotate, 3 or 4 days a week.
• Three tiers each day: T1 is the heavy main lift, T2 is lighter volume, T3 is accessories.
• T1 starts at 5×3 with the last set for max reps. When you miss, it moves to 6×2, then 10×1.
• T2 starts at 3×10, then 3×8, then 3×6.
• T3 is 3×15 with the last set for max reps. Add weight when that set reaches 25.

What SpreadLift does for you

• Today's sets with exact kg or lb for every tier.
• Plates per side for your bar and collars, with warm-ups if you want them.
• One-thumb logging. Log the reps and the next stage is set for you.

Is it for you?

Beginners to early intermediates who want a clear plan 3–4 days a week.

Questions

Does it handle failed sessions?

Yes. Log the reps you got and SpreadLift moves that lift to its next stage.

Can I change the accessories?

Yes. Swap T3 lifts for ones your gym has.

Is this the official GZCLP?

No. GZCLP is a free method published by Cody LeFever on his blog and r/gzcl. SpreadLift isn't affiliated with him; it runs a GZCLP-style template from that free write-up.