FitnessieWho it's for
Newer lifters who want more structure than adding weight every session, and early intermediates whose straight linear progress has started to stall.
How it works
Every day has the same shape. The first lift (tier 1) is heavy and low-rep, the second (tier 2) is a moderate-weight volume lift, and the third (tier 3) is a light accessory done for high reps. The four main barbell lifts rotate through the first two tiers across the week.
Progress is set by what happens on the day. Hit every rep and the weight goes up next time. Miss, and the lift moves to the next rep scheme at the same weight (five triples become six doubles, then ten singles on tier 1; three sets of ten become eights, then sixes on tier 2) so you keep training while you catch up. When a tier 1 lift stalls on singles, you test a fresh five-rep max and start over at 85% of it. When a tier 2 lift stalls on sixes, it goes back to sets of ten, a little heavier than the last time you did them.
The last set of each tier 1 and tier 3 exercise is taken for as many reps as you can do cleanly. On the tier 3 lift, reaching 25 reps on that set is the signal to add weight.
Equipment: barbell, rack, bench, cable, dumbbells. To start you'll need: Squat (Barbell) 5RM, Bench Press (Barbell) 5RM, Overhead Press (Barbell) 5RM, Deadlift (Barbell) 5RM.
The program
GZCLP A1
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 5×3, last set AMRAP | 85% of your 5RM | 5×3+ → 6×2+ → 10×1+. Add 10 lb (5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if the last one stalls, the next session is a test of a new five-rep max, and 5×3 starts again at 85% of it. |
| Bench Press (Barbell) | 3×10 | 65% of your 5RM | 3×10 → 3×8 → 3×6. Add 5 lb (2.5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if 3×6 stalls, go back to 3×10 with 15 lb (7.5 kg) more than the last weight you used for 3×10. |
| Lat Pulldown (Cable) | 3×15, last set AMRAP | Your starting weight | Last set for as many reps as you can; reaching 25 adds 5 lb (2.5 kg). |
GZCLP B1
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Overhead Press (Barbell) | 5×3, last set AMRAP | 85% of your 5RM | 5×3+ → 6×2+ → 10×1+. Add 5 lb (2.5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if the last one stalls, the next session is a test of a new five-rep max, and 5×3 starts again at 85% of it. |
| Deadlift (Barbell) | 3×10 | 65% of your 5RM | 3×10 → 3×8 → 3×6. Add 10 lb (5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if 3×6 stalls, go back to 3×10 with 20 lb (10 kg) more than the last weight you used for 3×10. |
| Bent Over Row (Dumbbell) | 3×15, last set AMRAP | Your starting weight | Last set for as many reps as you can; reaching 25 adds 5 lb (2.5 kg). |
GZCLP A2
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Bench Press (Barbell) | 5×3, last set AMRAP | 85% of your 5RM | 5×3+ → 6×2+ → 10×1+. Add 5 lb (2.5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if the last one stalls, the next session is a test of a new five-rep max, and 5×3 starts again at 85% of it. |
| Squat (Barbell) | 3×10 | 65% of your 5RM | 3×10 → 3×8 → 3×6. Add 10 lb (5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if 3×6 stalls, go back to 3×10 with 20 lb (10 kg) more than the last weight you used for 3×10. |
| Lat Pulldown (Cable) | 3×15, last set AMRAP | Your starting weight | Last set for as many reps as you can; reaching 25 adds 5 lb (2.5 kg). |
GZCLP B2
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Deadlift (Barbell) | 5×3, last set AMRAP | 85% of your 5RM | 5×3+ → 6×2+ → 10×1+. Add 10 lb (5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if the last one stalls, the next session is a test of a new five-rep max, and 5×3 starts again at 85% of it. |
| Overhead Press (Barbell) | 3×10 | 65% of your 5RM | 3×10 → 3×8 → 3×6. Add 5 lb (2.5 kg) after a session where every set hit; a miss moves to the next scheme at the same weight; if 3×6 stalls, go back to 3×10 with 15 lb (7.5 kg) more than the last weight you used for 3×10. |
| Bent Over Row (Dumbbell) | 3×15, last set AMRAP | Your starting weight | Last set for as many reps as you can; reaching 25 adds 5 lb (2.5 kg). |
Questions
What weight do I enter?
Your current five-rep max for each main lift. Tier 1 starts at 85% of it and tier 2 at 65%, so the first weeks should feel easy.
What happens when I miss reps?
The lift moves to its next rep scheme at the same weight instead of going down. After the last tier 1 scheme (ten singles) stalls, the next session is a test of a new five-rep max, and tier 1 restarts at 85% of it. After the last tier 2 scheme (three sixes) stalls, tier 2 restarts at three tens with 15 lb (7.5 kg) more than your last three tens, or 20 lb (10 kg) on squats and deadlifts.
Can I change the tier 3 exercises?
Yes. Any light accessory works there. Keep the 3 sets of 15 with the last set to failure.
Related programs
-
3x5 Linear Progression
The classic first barbell program: two short full-body workouts alternated three days a week, adding weight every session.
- 3 days a week
- Beginner
- Strength
- 2-week cycle
-
5/3/1
Four days a week built on one main barbell lift per day, run in four-week waves off a training max.
- 4 days a week
- Intermediate
- Strength
- 4-week cycle
-
nSuns 5/3/1 LP
A high-volume four-day program that pairs a heavy percentage-based lift with a lighter secondary lift every day, with the training max rising almost every week.
- 4 days a week
- Intermediate
- Strength and muscle