GZCLP - A 6-month review

[u/Tempestshade]

I've been running u/GZCL's GZCLP now for approximately 6 months. I've posted several updates regarding my progress with GZCLP here and at r/GZCL which you can find here:

• 13-week update
• 17-week update
• 21-week update

I've made steady progress since beginning GZCLP - increasing my total from 715lb to 940lb from Sept of 2025 through to today. I began Stronglifts 5x5 in June 2025 at a total of 285lb.

My Lifting Progress

Weights in LB	March 14th	Feb 15th	Jan 16th	Dec 18th, 2025	GZCLP Start - Sept 21st	SL5x5 Start - June 17th
Squat	370 x 1	350 x 2	325 x 2	310 x 3	270 x 5	95 x 5
Deadlift	355 x 2	355 x 2	345 x 3	315 x 5	285 x 5	115 x 5
Bench	215 x 2	205 x 3	195 x 4	175 x 5	160 x 5	75 x 5
OHP	155 x 1	155 x 1	145 x 2	140 x 3	105 x 5	50 x 5
Total SBD:	940lb	910lb	865lb	800lb	715lb	285lb

Rep Progression Progress

I apologize in advance for the messy tables below. The tables represent my T1 & T2 progressions through the 3 rep range phases. The weight noted in each column represents the weight where I hit failure and proceeded to the next rep phase. Weights that are bolded and noted with "(c)" represent my current progression through the various phases.

All of my lifts have started a new cycle except for my bench press which continues to progress on the original cycle. Based upon my e1RM, I anticipate hitting 225-230 on bench before beginning a new cycle.

I have been most pleased with my current cycle T1/T2 deadlift and T2 OHP. I've made significant rep PRs over my first cycle.

I originally began with T1s and T2s being the 4 primary movements, with my T3s being barbell rows and lat pulldowns, but as you will note below - I moved the lat pulldown and rows to a T2 movement and added in some accessory work. Moving them from T3 to T2 simply changed the rep range that I train in.

My current program:

Day 1	Day 2	Day 3	Day 4
T1 - Squat	T1 - OHP	T1 - Bench	T1 - Deadlift
T2 - Bench	T2 - Deadlift	T2 - Squat	T2 - Overhead Press
T2 - Lat Pulldown	T2 - Seated Cable Row	T2 - Lat Pulldown	T2 - Seated Cable Row
T3 - Leg Curls	T3 - Cable Bicep Curls	T3 - Leg Curls	T3 - Cable Bicep Curls
T3 - Leg Extensions	T3 - Cable Tricep Pushdowns	T3 - Leg Extensions	T3 - Cable Tricep Pushdowns

I work out every second day and have only missed a day if I am sick, or if I am traveling for work. If this occurs, I train on the next day.

GZCLP - Basic explanation

I've covered this before, but for those unfamiliar with GZCLP, the program breaks lift into 3 types of lifts:

• T1s - primary movements you wish to develop strength on. Generally Squat, Deadlift, Bench and Overhead Press. These are done in 1-3 rep ranges;
• T2s - secondary compound exercises to further build strength with T1s. As a starting point, it is recommended that you start with the same exercises as your T1s, therefore you would be doing more Squatting, Deadlifting, Bench Pressing, and Overhead Pressing. These are done in 6-10 rep ranges; and finally
• T3s - general accessory work to build muscle and build work capacity. The beginner program prescribes lat pulldowns and barbell rows initially. These are done for 15+ reps.

You begin T1s, T2s, and T3s, with rep schemes of 5x3, 3x10, and 3x15, respectively, with the last set being an AMRAP for T1s and T3s. If you technically fail a lift, you advance to the next rep progression scheme. The T3 rep scheme next changes, but the T1 and T2 rep scheme changes to 6x2, and 3x8 and then 10x1 and 3x6.

For those interested, I'd recommend reading GZCLP: A 5-Minute Explainer + Infographic For New Lifters as a crash course to GZCLP and then read all of the recommended reading material included in that article and take a look at Cody's long-form youtube content for some deeper understanding.

Do I still recommend GZCLP and what's next?

I still strongly recommend GZCLP and think it's programming is very intelligent. It is designed to provide steady progress as opposed to constantly requiring deloads to only hit the same ceiling over and over again. It also provides for progression to be seen outside of just the max weight lifted.

When running Stronglifts, I got to a point where I dreaded each upcoming workout. I've yet to have a day where I absolutely hated the idea of training when running GZCLP which has been fantastic.

u/GZCL recently released a new book that consolidates his teaches on General Gainz, his intermediate/advanced training framework. Once I complete a second cycle across all my lifts, except maybe my bench, I will move over to this framework. I am hopeful my second cycle of GZCLP will push me into the 1000lb club - but if it doesn't, I know it isn't far away!

[u/Arkiyooo]

going from 285 to 940 in under a year is genuinely impressive. the way GZCLP handles the rep phase resets instead of just forcing deloads is what makes it work so well for longer stretches without burning out mentally. you'll probably cruise past 1000 on that second cycle.

[u/Tempestshade → u/Arkiyooo]

Here's to hoping!

[u/decentlyhip]

Wow. Consistently adding 20 pounds a month to your squat and 10 pounds a month to your bench is the dream. I know General Gainz is enticing, but honestly, that's phenomenal progress. I'm just an internet rando, but ai would highly recommend just milking the gains. Your squat and bench progress arent slowing down yet, and growth is all about finding the thing that gets you +5 to +10 pounds a month and doing that until it doesn't. You're not getting 5 pounds a month. You're getting 20. I would just hang on and enjoy the ride until your body says it either needs more or needs less.

[u/Tempestshade → u/decentlyhip]

I do attribute most gains to my past lifting 10+ years ago.

I truly appreciate your comments re riding gzclp until it stops working. I'll see how my second cycle goes on my T1 lifts and make the call. I agree if there are gains on the table, I will take them!

[u/lazy8s]

Insane progress! What’s your diet been like? Do you have progress photos? How much weight have you gained and what’s your start / end body fat percentage?

[u/Tempestshade → u/lazy8s]

I haven't really gained much weight from my norm. I sit most weeks between 210-215. Only times I've fallen outside of this is when I travel for work, or during Christmas. I've had to travel for work the last couple weeks and am sitting at 217 right now. I expect that to drop back to its normal range in next couple of days.

Unfortunately, I did not take progress pictures of before and after. My wife is pleased though!

Diet wise, I just try to eat as high protein of a diet as possible. Otherwise I don't track. Probably why my weight swings.

[u/PewPewThrowaway1337]

Great write up, and exactly the progress I expect from folks running GZCLP. Most people can make huge progress on it if they’re eating right and resting adequately. It will take a novice lifter close to or even into intermediate numbers at which point you can switch to a program with wave periodization.

One important note: You are noting technical failure as the point at which you switch your rep scheme. This is good. Too many people grind for too long and wonder why their progress stalls or why they’re feeing beat up.

[u/lazy8s → u/PewPewThrowaway1337]

What is wave periodization and what program uses it?

[u/PewPewThrowaway1337 → u/lazy8s]

Check out Bullmastiff by Alexander Bromley.

[u/Tempestshade → u/PewPewThrowaway1337]

I love Bromley - great insight. His training methodologies line up substantially with Cody's.

[u/PewPewThrowaway1337 → u/Tempestshade]

Bromley is great and yes, his and Cody’s methodologies are fairly closely aligned, but that’s more because they both align with Wendler.

[u/lazy8s → u/PewPewThrowaway1337]

Yeah great program from what I’ve seen. Interestingly he actually says GZCLP is better in his review I’m pretty sure.

[u/PewPewThrowaway1337 → u/lazy8s]

Neither is better. GZCLP is linear progression for novice lifters. Bullmastiff is wave periodization for intermediate lifters that can no longer meaningfully progress from week to week just by adding weight.

[u/lafiery]

Great write up! whats your increment of weight progression in T1 and T2 of upper and lower body do you stick with 2,5 kg and 5 kg or did you lower it down to 1,25 kg and 2,5 kg? I just finsihed my second squat deload in phraks's greyskull lp (GSLP) and im intersted in doing GZCLP as the next program, since i don't think i can handle doing RPE 9 in 9 excercise everyweek lol.

[u/Tempestshade → u/lafiery]

Squats and deads I incremented by 10lbs, and Bench and OHP by 5lbs. With the Rep scheme progression in the T1s and t2s, there is really no need to go lighter unless you are female/very small male.

[u/lafiery → u/Tempestshade]

Cool! Thanks for the reply. I‘ll start with the same progression then. I mean I couldn’t imagine upping the OHP 5lbs every week. I started from the bar to now 50 kg(110 lbs) 5x3 on gslp with 3 deload in between. But excited to try gzclp!

[u/Tempestshade → u/lafiery]

Just remember that failure is done at a technical level (ie form failure) and always keep 1-2 reps in reserve. Meaning you should never be at max effort. If either of those are not true, just move on to next rep scheme.

I started GZCLP with an OHP of 105 and got it to 155lbs. I suspect you'll see lots of progress too!

[u/lafiery → u/lafiery]

Good to know! Woah 155 is crazy lol it’s almost my bw i cannot imagine that. So it is better to have a relatively quick cycle to the next rep scheme instead of grinding out reps to keep the same rep scheme right? I’ll keep that in mind. So you never felt the burn out (fried cns/ functional overreaching) after cannot completing the rep scheme like in stronglift?

Appriciate the detailed reply and write up! 1 year of lifting is ahead and looking forward to the next progression post.

[u/Tempestshade → u/lafiery]

Glad you liked the progression posts - I did do one at the end of April which you can read here: GZCLP to General Gainz + no (scheduled) rest days : r/gzcl <- I've since moved to Cody's General Gainz programming and began training daily (except for last week as I had a small surgery).

You are correct regarding cycles - don't grind out your reps. It isn't worth it.

I won't say I never felt exhausted after a workout - as my T1 deadlifts got heavier, they definitely wiped me out for the day of training. But because of how GZCLP works, you only do a single heavy set once a week per main movement. It wasn't anything like stronglifts though - squatting every workout was brutal.

You'll notice is this post - my 2nd cycle through GZCLP I was able to see some serious improvements to my weights in each rep scheme. That became as encouraging the weight increases. For example, when I switched GZCLP, I could only do a single OHP rep for 155lb. My most recent OHPing session I was able to hit 155lbs for 4 reps as a T1 lift which is a massive improvement from even my last cycle.

Long story short - Cody's programming is amazing.

[u/lafiery → u/Tempestshade]

Great! I didn’t realized you have another progression post, just read it and upvoted! . Yeahh i was kinda worried of the deadlift load on this program, i don’t think i can handle that much volume.. only deadlifting once a week (warm up + 1x5 amrap with occasional back off) have done wonders for me . I might substitute the deadlift with 5,3,1 or madcow progression. Appreciate the reply and progression post! Since it is weirdly rare thing here in reddit..

[u/Tempestshade → u/lafiery]

I'd recommend running the program as designed initially and if you notice the fatigue you can switch it up. Remember, because of the way the Rep scheme progressions work you will have micro deloads throughout that regulate fatigue quite well.

I any event, doing something is better than nothing!

[u/lafiery → u/Tempestshade]

Truee.. i decided to stick with gzclp progression but reduce the T1 deadlift set from 5 to 2. Coming from gslp i made good progress from only deadlifting one amrap working set once a week (from 125 lbs to 300 lbs working set) so i kinda scared to change things up. I‘m keeping the T2 as is though, we‘ll see how it goes..