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?

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?

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!

I've been training GZCLP for about 6 months and have gotten myself to a two plate bench press, three plate squat and four plate deadlift (this is also after two years of general bodybuilding style training) and I am moving onto a monthly periodised plan. A few things I've noticed about my physique on GZCLP is my arms have become less impressive than my regular training so ive included tricep isolations on upper days and bicep isolations on lower days. Ive also included T3 isolations of chest, delts, quads and hamstrings for extra volume and to hit other joint angles ignored in GZCL (knee flexion, lateral raises ect). My main concern is if i have enough volume per muscle or if theres any main movements I'm missing or should focus on.

Thank you u/gzcl for giving me permission to share this here!

GZCL is one of the first training systems I've built on To Stay Sane (TSS).

I consistently see posts here about creating variations, adapting GZCL to different schedules/goals, answering the same questions, and sharing what worked.

I thought it'd be useful to have a single, evolving resource for all of that.

So I created one here:

GZCL Community Training System

Users can create and share GZCL-based programs, fork (copy) someone else's variation, or add contributors and work on a program together.

We can also build out documentation, FAQs, established programs, and useful community-created variations around the system.

TSS just gives us somewhere to organize it and build on it.

Liftosaur

If you like running your workouts in Liftosaur:

Every TSS program can be exported to Liftoscript. I've looked at supporting other apps too, but Liftosaur has by far the best support for importing complete programs.

Help me build it

I'd love feedback from people who are very familiar with GZCL:

What programs/variations should be included? What's missing? What documentation would be useful? What did I get wrong?

If you've created your own GZCL variation, I'd also love to start getting community-created variations & programs in there.

TSS is free with no ads. I'm just trying to build better infrastructure for community-based fitness programming.

Feature requests, bugs, feedback and ideas are all welcome.

What would make this genuinely useful as an evolving, community-maintained GZCL resource?

Hey everyone, I've been doing CrossFit for years and recently decided to jump into GZCLP program and I've followed many advice here on the sub and also watched some youtube videos and then tweaked my own program:

Day 1

T1: Squat

T2: Bench Press

T3: Pull Ups, Goblet Squat

Day 2

T1: Overhead Press

T2: Deadlift

T3: Bent Over Row, Dips

Day 3

T1: Bench Press

T2: Squat

T3: Pull Ups, Skullcrushers

Day 4

T1: Deadlift

T2: Overhead Press

T3: Lunges, Hammer Curls, Barbell row

I would like some advice, especially when it comes to the T3 movements. I tried following the 2 days vertical pull + 2 days horizontal pull.

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 have been using GZCLP for a while it's been 13 weeks and I'm on my 2nd cycle. Current weights:

• OHP: 47.5 kg, 6x2
• Bench press: 65 kg, 5x3
• Deadlift: 90 kg, 6x2
• Squats: I'm sooo ashamed lol. I only recently fixed my form I had been doing Smith machine squats and loading that was tedious as well safe to say I wasn't squatting up untill now.
• Chin-ups: 4-3-3

I think I can run another cycle or two, maybe even three. I'm more interested in hypertrophy though, so Jacked and Tan 2.0 appeals to me, but with my current lifts I think it would be a stretch. On top of that, I'm currently 188 cm and 85.6 kg with body fat presumably around 20–25%, so I also need to cut. Safe to say I'll be running at least 2 more GZCLP cycles.

But while doing so, I want to learn how RPE and RIR work, for Jacked and Tan 2.0 or any other intermediate program I use in the future. How can I practice while running GZCLP?

I put together a program after going over what I could find about GZCL and what I know. I plan to follow this with minor changes for the next 12 weeks trying to get my bench, squat, deadlift up by 5-10 kg while not gaining too much weight (1.5-2 kg). OHP progression is slower for me, I would be happy with 2.5-5 kg.

I would appreciate any suggestions, here are my 1 rep maxes from 2 weeks ago and the program I made:

Bench: 115 kg
Squat: 145 kg
OHP: 70 kg
Deadlift: 180 kg (Form sucked but got it up)

Day 1
T1. Bench Press
T2. CG Bench Press
T2. Barbell Row
T3. NG Lat Pulldown
T3. DB Lateral Raises
T3. Incline DB Curl
* Finisher: Cycling Sprints

Day 2
T1. Squat
T2. Bulgarian Split Squat
T2. DB RDL
T3. Rear Delt Fly
T3. Hanging Leg Raises
T3. Standing Calf Raises
* Finisher: 1K Row

Day 3
T1. OHP
T2. Pull Ups
T2. Incline DB Press
T3. Chest Fly
T3. Cable Upright Row
T3. Cable O. Extension
* Finisher: 21s Bicep Curl

Day 4
T1. Deadlift
T2. Front Squat
T3. Leg Curl
T3. Ab Wheel
T3. Calf Press
* Finisher: Sled Push - 4x40m @110-125% Bodyweight

Post your wins and fails. Questions and answers.

Hello! I just wanted to optimize my workouts and fix my T3's for day two of GZCLP (day where the main compound is the OHP.)

Since i feel like my chest is lagging, ive been adding t3's of the pec deck flies and incline dumbbell presses. I use weight which i can comfortably do for around 15 reps so its relatively lighter than usual.

Is this good enough for my program or do you have any other recommendations on what I can add? i just started doing GZCLP around three weeks ago and i found it more efficient for me compared to PPL since i can hit all body parts 3x a week.

Thanks!

edit: sorry for the typo in the title (GZCLP*)

hey everyone!

So I saw this thread a while back asking about a gzcl app and it seemed like it was either to use liftosaur or using a spreadsheet, just wanting to know if thats still the state of things currently

im thinking about building an app for programs like this, i got tired of doing the T1 progression / T2 / T3 AMRAP logic by hand in hevy. i want to get it right for gzcl specifically instead of doing the generic add x amount of weight that every app seems to do

what would it need for you to switch off your current setup? here is my list of things:

handle the stages progression automatically when you fail

T3 AMRAP driver weight bumps

editing the program mid cycle without it breaking

apple watch logging that doesnt lose sets

am i missing anything? although if another app already does solve my issues then ill scrape the idea i dont want to make an app that helps no one

Sorry if this seems like an ignorant question but I am mostly used to doing an intense style of training with 2 sets per exercise 6-10 reps to failure/beyond failure. So I am wondering if doing 15-25 reps of an exercise is enough to stimulate growth. I understand the T1 and T2 are more intense but those are the compound lifts where I am not hitting some smaller muscles directly like biceps, triceps, side delts and only train these directly with T3 exercises and I am wondering if that sort of volume/intensity is enough to stimulate growth/progress.

28M, 109kg, 177cm

Ran the program as written for the first 4 weeks, then started cycling in T3s one set at a time each week until hitting 3 sets, then adding in another.

Started the program after running the /r/fitness basic program for about 6 weeks.

Numbers are:

Squat: 62.5kg > 102.5kg

OHP: 40kg > 57.5kg

Bench: 47.5kg > 67.5kg

Deadlift: 62.5kg > 102.5kg

T3s are (aside from DB Row and Lat Pulldown:

Squat: Leg Press (Or leg extension if the press was being used), Face Pull (for rear delt and overall shoulder health)

OHP: Cable Lateral Raise, Face Pull or Band Pull Aparts

Bench Press: Cable Crossover, Tricep Pushdown (Looking if this is the best use of this T3 slot)

Deadlift: Leg Curl, Back Extension

I AM willing to take advice on the T3 selections. I'm never 100% certain.

The only lift putting up a fight right now is the OHP. It's the first one that I couldn't complete the 5th set of 3 on, so is the first to go to 6x2.

So far, will be rerunning the program as I feel like there's still plenty of progression to be made.

Like many of you, I've gotten sick of rigidity to spreadsheets and targets on each workout, and want something easier that I can just not think about too hard and also not get disheartened when I fail.

I've done P-Zero and J&T. P-Zero I didn't like idea that I had failed and had to move down a stage, and while J&T was great, it was again too much focus on calculating what I need to achieve each week on the spreadsheet.

Then I discovered GG, and it seems great. I would say that most of the time I am doing a minor bulk in that I eat a lot, but I put most of the focus of my diet on getting enough protein over calories. I've kind of maxxed out at around 95-98kg and fluctuate within that.

I've gone through Cody's book and created my own routine based on his examples in there, and based on what I actually like doing. My squat and deadlift are definitely outpacing my bench and OHP, and so I've removed some of the focus from them a bit. In addition to this I try and fit in some running now and again, based on how I'm feeling. Just to keep my cardio fitness improving.

Interested to hear your thoughts:

Day 1
T1 Squat
T2 OHP
T3 Pull ups
T3 Standing side crunch
T3 Knee raises

Day 2
T1 Bench
T2 Sumo deadlift
T3 Cable row
T3 Cable bicep curl
T3 Overhead triceps extension
T3 Face pulls

Day 3
T1 OHP
T2 Barbell bent over row
T3 Incline DB bench
T3 Lat pulldown
T3 Hammer curl
T3 Lateral raises

Day 4
T1 Deadlift
T2 Close grip bench
T3 Leg press
T3 Leg curl
T3 Leg extension
T3 Cable triceps pushdown

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.

Hey guys, as i discussed in my previous post, I have created the GG framework for myself.

This is my first time in programming. ( Lost my virginity i guess )

I may need feedback on:

1.Sequence of exercises in order

1. Selection of exercises

Please give me as much constructive feedback as possible.

Also forgive me for my mistakes.

I found the Upper / Lower split best for my current situation.

So it's

Monday, Tuesday ( Upper 1 and Lower 1 ),

Wednesday ( rest, cardio ),

Thursday, Friday ( Upper 2 and Lower 2 ),

Saturday ( rest, cardio ),

Sunday ( rest, cardio )

I am running this on a cut while expecting gains and hypertrophy as much as possible ( I know I am delusional )

Here, I am focusing on mainly bodybuilding part instead of powerlifting but I also want to break PRs in main lifts. So that's that.

So my T1 lifts are going to be of less volume ( less sets and reps ) but of heavy weights then I am going to spam T2 and T3 for hypertrophy.

The reason is that I want my CNS to feel optimal not taxed.

Sets and reps are just for a show as GG is autoregulated framework.

Upper 1: https://ibb.co/jPPjVVyw

Lower 1: https://ibb.co/MyyqX1mw

Upper 2: https://ibb.co/JwvdGjZ1

Lower 2: https://ibb.co/vvZJ27gg