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GZCLP in Unit
Import in 30 seconds. Keep every completed set and next target in one place.
About the program
GZCLP by Cody Lefever is a four-day linear progression structured around three tiers: T1 main lifts (heavy 5x3 then AMRAP), T2 secondary (3x10), and T3 accessories (3x15 AMRAP on the last set). Run it three to four times per week, alternating Squat and Deadlift days against Bench and Press days.
Copy this program
Day A1 Squat and Bench Squat T1 5x3 then 1xAMRAP Bench Press T2 3x10 Lat Pulldown T3 3x15 Day B1 OHP and Deadlift Overhead Press T1 5x3 then 1xAMRAP Deadlift T2 3x10 Dumbbell Row T3 3x15 Day A2 Bench and Squat Bench Press T1 5x3 then 1xAMRAP Squat T2 3x10 Lat Pulldown T3 3x15 Day B2 Deadlift and OHP Deadlift T1 5x3 then 1xAMRAP Overhead Press T2 3x10 Dumbbell Row T3 3x15
Import it in 30 seconds
- 1Open Unit, tap Set up your program, then choose I have a program.
- 2Paste the template. Unit reads each day, lift, and rep target.
- 3On the AMRAP set, log the actual reps you hit; last time fills in the rest.
Bring your program. Know what comes next.
Log the actual reps, review the last result, and keep the next GZCLP progression choice clear.
