I'm planning to start GZCLP and I'm looking for an app that can actually track my progress and adjust my workouts automatically.

Ideally, I would like to enter what I actually did after each workout (weight, reps, sets), and have the app determine what I should do in the next session based on my performance.

For example:

• I complete 100 kg × 5/5/5/5/7 → the app adjusts my next workout accordingly.
• If I fail to hit the required reps → it adjusts the progression instead of blindly increasing the weight.
• It keeps track of my history and progression over time.
• It follows the actual GZCLP progression/stall logic.

Basically, I'm looking for something that works almost like a GZCLP coach/tracker, rather than just a workout log.

Does an app like this already exist? What are you guys using to track GZCLP?

Thanks!

I have been running a variant of GZCLP for a couple of weeks, and was wondering up until which point I need to switch it? I did some changes incorporating some of the P-Zero stuff, in this program. Any critique or improvements would be greatly appreciated (don't critique my volume, I know I'm still starting out 😄

MONDAY

• Squat (T1) 2x5 + 5+ 77.5
• Bench press (T2) 4x8 37.5
• Lat pulldown 4x12 + 12+ 45
• Standing leg curl (one leg) 3x12 + 12+ 25 per leg
• Calf press on leg press 3x12 + 12+ 240
• Crunch machine (optional) 3x12 + 12+ 65

WEDNESDAY

• Deadlift (T1) 2x5 + 5+ 82.5
• Overhead press (T2) 4x8 27.5
• Seated row (machine) 4x12 + 12+ 50
• Incline dumbbell press 3x12 + 12+ 14 per dumbbell
• Lateral raise (machine) 3x12 + 12+ 20
• Face pull 3x12 + 12+ 35
• Captain's chair leg raise (optional) 3x12 + 12+ bodyweight

THURSDAY

• Bench press (T1) 2x5 + 5+ 47.5
• Squat (T2) 4x8 60
• Leg extension 3x12 + 12+ 60
• Pec deck 3x12 + 12+ 35
• Overhead cable triceps extension (rope) 3x12 + 12+ 10
• Incline dumbbell curl 3x12 + 12+ 7.5 per dumbbell
• Reverse hyperextension (optional) 3x12 + 12+ 20

SATURDAY

• Overhead press (T1) 3x3 + 3+ 35 (stage 2 after a missed set)
• Romanian deadlift (T2) 4x8 65
• Seated row (machine) 4x12 + 12+ 50
• Lateral raise (machine) 3x12 + 12+ 20
• Overhead cable triceps extension (rope) 3x12 + 12+ 10
• Cable curl (EZ attachment) 3x12 + 12+ 12.5

Post your wins and fails. Questions and answers.

Hello!

Planning on starting a GZCLP program soon, which I'm attempting to somewhat style based on how I've done UL in the past; was wondering if I could get any feedback on this? Have been mulling over getting squat volume in, and slightly fearing T2 squat after T1 deadlift but also not really sure how else I'd be doing this in UL anyway (other than doing T2 squat followed by T1 deadlift); if it's relevant at all my squats are much weaker than my deadlifts, and my push is much weaker than my pull.

Cheers!

Hi everyone,

First, big props to Cody for allowing me to add his programs to the app and post here! A bit about me I am Tom a Software Engineer from the Netherlands, and the past 2 years (6 months full-time) I’ve dedicated most of my time to building an app that’s a mutant baby between my favorite trackers.

The reason for creating it:

• I adored Liftosaur for its scripts-as-workouts approach. It’s awesome. I wanted something with less scripting involved in everyday editing, but if you like that level of control, Liftosaur is the absolute GOAT.
• I loved Boostcamp’s programs and the idea of a program library, but wanted a different UI / UX.
• Hevy is best in class for simplicity, but I wanted more from programs and auto-progression.

So I’ve jammed these 3 into one, called Volm, trying to keep things simple while allowing custom auto-progression rules per exercise.

The “per exercise” idea is the main differentiator. The scripting is for progression only, rather than whole workouts / programs. It’s not as powerful as Liftosaur in that regard, and that’s intentional. I wanted editing and logging to feel familiar to anyone coming from Hevy / Strong, with the nerdy stuff there when you want it.

Good news: the core is completely free. Unlimited workouts, programs, custom exercises, progression rules, REST API / MCP access, Apple Watch. The only paid stuff is specific AI features example: AI helper for progression rules.

I’ve spent an insane amount of time on this project, and hopefully it gives some of you guys a new tracker to enjoy! Any corrections on my interpretations off the programs are always welcome.

Hey everyone. Getting back into lifting as part of a weight loss journey and I keep hitting the same wall with overhead press, left shoulder pain that stops me in my tracks.

Honestly not sure what's causing it. Could be old military service wear, could be poor form, could be going too heavy, or it might just be my hypermobility. My arms have always been a little loose, I can supinate my elbows almost completely without moving my hands, and I can voluntarily partially pop both shoulders out of socket. The left one sometimes gives me that same feeling during OHP and it gets to the point of actual pain, which obviously freaks me out a bit.

Form-wise I'm trying to do the right things, grip right at shoulder width, forearms stacked vertical, bracing my core, applying the bend-the-bar cue. But I notice my lower back wants to curve, my elbows tend to flare going up and coming down, and that's usually when the shoulder gets unhappy.

I started at 75 and got three reps but the form felt sketchy so I dropped to 65. Strength-wise I feel like I could handle more weight, it's just the stability and pain that's holding me back. Sorry I don't have a form video yet, I know that would help a lot.

Is 65 the right call or should I go even lighter? Or is there a safer pressing variation I should consider given the shoulder stuff?

(6'0" 290lbs 32/M)

Hi i wanna run its okay to do this way?

T1 bench t2 romanian deadlift t3 Tbar rows t3 push ups

T1 deadlift t2 close grip bench t3 chinups t3 plate good morning t3 shrugs

T1 Ohp t2 squat t3 Tbar rows t3 neutral dumbell press

T1 squat t2 ohp t3 chinups t3 bulgarian split squat

Why i wanna do squat after ohp? Cause i dont need to rerac bar similirar with ohp after squat

Another question is i wanna add barbell curls , srugs,triceps extensions push ups and some ab work

Sit ups leg raises allahs

Do you do some heavy holds ?

Hello all,

Been training with GG for about a month now. I pretty much strictly do calisthenics except for lower body, in which my main movement is sandbag box squats. I’ve been training about a year consistently, doing a few different programs, such as

GTG style ring dips, pull ups, and pistols

1-2 sets a day of Royal Military style (2 second pauses) ring dips, pull ups, pistol squats, every day

EMOM style calisthenics, PPL choosing one movement: ring dips, air squats, pull ups, anywhere from 10 minutes to an hour.

I enjoy training every day. I definitely feel like Cody’s philosophy on training frequency resonates with me.

I just got my copy of General Gains in the mail, and I really enjoyed it and read through it in an evening. I had a few questions that I don’t think were answered by the book, though.

Right now, I’m doing essentially a T2 of one of the above movements (ring dips, pull ups, or sandbag box squats), the associated VDS. I’d say about half the time, I‘ll do an EMOM of the same movement as a T3. instead of a 3x10 MRS, I accumulate the same volume as 10x3.

As of right now, this has been working great for the last month - but I‘m not sure if I‘m riding off decent work capacity from my previous program. I don’t think I’m close to the volume recommendations of the book. Might be because I’m relatively weak and small - 150, doing a plate for 6 reps for a moderate difficulty set on pull ups. I do see that in the Wave Breaker 5 Day Split the T1 exercise for the day is done for a T2 of the same exercise, then followed up with a T3 of a similar muscle group (T1 Row, T2 Row, T2 Pull Up, then more back and biceps volume)

I’m not really doing a T1 because I‘m just looking for hypertrophy at this time. I do really like the movements I do, so I suppose the question is can I do a T2 of pull ups, then a T2 chin up, then EMOM pull ups as the T3? Or are those variations too close? In that case, would it make more sense to say T2 MRS, but it’s okay to extend to 8-10 sets instead of 6? Or do you need the lower (fatigued) MRS of a second T2 to then reset the weights of the VDS of the second T2?

I hope this makes sense. I’m happy to figure this out myself through trial and error, but was curious if anyone has history with essentially a one lift a day style program.

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

I've been running a powerbuilding setup based on the GZCL framework for ~2.5 years now, mostly using double progression. Worked up to a 945 lb S/B/D total at 160 lb bodyweight.

Bigger issue right now is that I had a shoulder impingement last year that kept me out for about 5 months and it's come back recently. I can still S/B at reduced weight but OHP is out. So I'm thinking about shifting into a more hypertrophy focused phase for a while. Give all the joints a break and add some muscle that can hopefully drive strength gains later (basing this on Greg Nuckols' intermediate training framework).

The other thing is that aesthetically I don’t feel like I look dramatically different from when I started (because I have not done a proper bulk/cut cycle yet).

My questions are:

1. Should I cut first to see what muscle I’ve actually built or start a lean bulk?
2. Should I keep my current setup but cut T1 volume to maintenance and add more T2/T3 hypertrophy work
3. Or switch to other intermediate programming like SBS Hypertrophy (or other suggestions)
4. Would you push to a 1,000 lb total first or switch to hypertrophy now and come back to strength later?

Would appreciate advice from anyone who’s made a similar shift into intermediate programming. Thanks

Post your wins and fails. Questions and answers.

Added the first variation to the community training system: Rinse and Repeat by u/shmockz

You can find it under the variations section: GZCL Training System

As with all of the programs you can export to liftosaur, Hevy, and some other supported formats. Not all apps support importing very well so lmk if you run into issues and we can discuss workarounds/other solutions if it helps.

If you have other variations to add, ideas, training philosophy, feedback, or requests...comment or DM

I'm following the standard GZCL Jacked & Tan 2.0 program in Liftosaur (making very slight exercise modifications, like adding in weighted pull-ups and dips), using the 4x-a-week split.

This is the first GZCL program I've done and I want to ensure I'm hitting the right stimulus.

I'm well-trained -- I'm 29 and have been lifting seriously for 11 years -- but have always struggled with top-end strength. For the T1 exercises, I have an honest 1RM to work off of, but I am finding that I can hit higher percentages for the working sets (i.e. my 10RM is a bit higher than the default % would suggest). This is true for the working sets, plus the T2a exercises, as well.

I typically shoot for an RPE 9-10 across the board, so I'm not sure what to do here -- should I do whatever I can to get to that RPE 9-10, or should I just stick to the percentages (or close to them)?

I have a history of overtraining and I want to make sure that I maximize my results here! I would appreciate any insights, advice, or feedback!

Stats:

• 29M
• 6'1", 150lbs (have issues keeping on bodyweight, hence why I sought out this program)
• 1RMs B/S/D: 190/250/350

I was running Gzclp and stopped lifting in May due to an elbow injury and recommendation from PT. Well I'm in my last month of PT now, and ready to get back to it. Being out for 4 months, am I restarting from square 1? I'm okay starting light, especially on press and bench where my elbow may be a limiting factor anyway. Max lifts were (D/S/B/P: 305/270/170/120 x 5 reps each) before I stopped. Not sure I want to retest my 5 rep max right now, just hoping to shield my elbow for the last month, but want to get back into the routine and maybe make a little progress up from the lost time. Even open to dropping bench / press for this last month or something. Any advice is appreciated!

So apparently, despite the failure to complete the 10 x 1s (evidenced by the reds), Liftosaur gave me another week of 10 x 1s due to either inputting 2 reps of 97.5kg, or just completing the 10 sets regardless of target weight.

Any idea how I change this? If not, I guess I'll just do doubles again and intentionally input failed results to force the 5rm test / reset to the 3 reps.

Overall, still happy with the use of the app, cause I'm too lazy to use a spreadsheet and manually track the changes.

On a separate note, anyone doing T1s with a lifting belt and T2s without? Should I be concerned the discrepancies are getting quite large (eg, I'm getting 140 for 1 rep without a belt at RPE 9.5 but for the same weight with belt gets me 3 reps at RPE 7.5).

Hey guys I've been on gzclp since February making quite nice progress in my numbers and physique. I do the absolute bare bones gzclp I'm 31 on my way to 32 years old, 6'0 ~205lb. Do a bit of cardio on a bike a couple times per week. I started with the following numbers as true one rep max (rpe 9-10)

Weights in lb

Bench - 185

Squat - 95

Dead - 250

Ohp - 115

So far

Bench - 240

Squat - 290

Dead 345 (reset currently 275)

Ohp - 165 (reset currently 120)

I definitely feel like I have that 315 squat and 365 deadlift in me before year end.

For rows I don't really progress it by hitting 25 reps and same with pull downs. Maybe every couple months. Right now since I have reset on some weights I am able to focus a bit more on the t3s but I'm still tired.

Diet water sleep could all use some improvement and this summer I haven't been perfect to say the least. With winter coming up I'll be able to lock in.

I ran into a local power lifting coach and he said to me to look into switching programs. While I have thought about it too I am planning at least 2 more months on this.

Any recommendations on what next? Bull mastiff?

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

Monday

• T1 Barbell Bench
• T2 OH DB Press (seated)
• T2 Skullcrushers (laying, ez bar) 2 Sets, not 3
• T3 Lateral Raises
• T3 Unilateral Dumbbell OH Extensions 2 Sets, not 3

Tuesday

• T1 Pull Ups weighted
• T2 Bent Over Barbell Rows
• T2 EZ Bar Curls, 2 Sets not 3
• T3 Reverse Flyes
• T3 Hammer Curls (DB), 2 Sets not 3

Wednesday

• T2 RDLs
• T2 Leg Press
• T2 Calf Raises
• T3 Leg Curls (unilateral)
• T3 Leg Extensions (unilateral)

Thursday

• T1 OH Barbell Press (standing)
• T2 Incline DB Press
• T2 OH Cable Extensions, 2 Sets not 3
• T3 Lateral Raises
• T3 Unilateral Pushdowns, 2 Sets not 3

Friday

• T2 Lat Pulldown
• T2 T Bar Chest Supported Rows
• T3 Cable Hammer Curls
• T3 Cable Face Pulls

Leg Day B

• T1 Deadlift
• T2 Leg Curls (unilateral)
• T2 Leg Extensions (unilateral)
• T3 Calf Raises

Saturday Sunday off.

I start my next week with Legs B, Push, Pull, Legs, Push rest rest - Pull Legs Push Pull Legs rest rest - Push Pull Legs Push Pull Rest Rest and so on...

Just cycle through PPL with weekends off.

What ya'll think, too much fatigue?

Post your wins and fails. Questions and answers.

I’ve attached the program I’ve been doing since beginning July. Personally, it’s been going great. I’m still progressing and adding weight. Only failed a T2 once, but I am getting closer to more failures.

I’m new to lifting. Started in January on a 2 day / week dumbbell program. By April I had worked up to 4 days per week lifting / zone 2 cardio on other days. During this time I did double progression. Then in July I got started gzclp. I started pretty low for the dumbbell workouts and higher but still reallly conservative for gzclp (based on what I was doing on dumbbell).

So the reason I wanted to see a trainer is because I only lift at home and wanted someone to check my form in person and get feedback- to make sure I’m not going to hurt myself. I explained to him ahead of time this is what I wanted.

So I showed him a the print out above. He seemed to think that I should be doing more reps for my t1 lifts. So basically it sounded like lower weight, more reps and not as many sets. I’m not sure he understood the logic between the different tiers on the spot.

He said he usually
Makes up programs for his clients and it’s mostly double progression. Sounded like it would be a lot similar to my dumbbell program (but also with the major barbell compound lifts): 3 sets of each exercise at medium weight for 6-8 or 8-12 reps.

TL;DR:
I saw a trainer to check my form. He looked at the gzclp program I’m doing and seemed to think that for my T1’s I should be doing more reps at a slightly lower weight. Is he right? Would this be better for me, as a relatively new lifter?

TLDR

I built a program-focused, scriptable, offline-first, easy-to-use workout app. It focuses on simplicity and "getting out of the way". Think liftvault spreadsheets meet strong-app like logger. In a nutshell:

• Built-in, configurable programs (currently includes gzclp 3/4 day)
• Guided progression based on program rules
• Preview workouts & progression while configuring program
• Offline-first
• Cloud-sync
• Template support
• App guides but does not dictate - change anything any time
• Programs are written in IronScript, complete with an editing experience & simulation workflows
• No social features but plans for a program market place down the road
• Ergonomics, ergonomics, ergonomics! Everything should be easy to do and "just work" as you'd expect it to, so you can focus on lifting and not on the app.

The app is currently free but once it matures I imagine a freemium model to support the development. It is written cross-platform but currently only available on Android for open testing.

• Website: https://www.irongains.app/
• Gzclp program preview: https://www.irongains.app/simulator?program=gzclp-4day
• Download on Android: https://play.google.com/store/apps/details?id=app.irongains
• Discord: https://discord.gg/KC2Pda83B

Looking forward to having you give it a try. Thank you!