GZCL Method
Workout Guide, Calculator, and Progress Tracker

The GZCL method is a strength-focused training method designed by competitive powerlifter and strength coach Cody Lefever. The method is highly effective because it works a variety of rep ranges and intensities over time. This program is just one possible variation of the method (check the source for more information on the method itself). The program is strength-focused, but also suitable for building muscle, getting "toned", or losing fat assuming you follow your meal plan. Source

Settings
My Maxes
If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.
Exercise Info
Low bar squat
Exercise Info
Front squat
Exercise Info
Deadlift
Exercise Info
Bench press
Exercise Info
Incline bench press
Exercise Info
Decline bench press
Exercise Info
Overhead press
Exercise Info
Bent over row
Exercise Info
Good morning
Exercise Info
Upright row
A "training max" is a percentage of your actual max that's used to calculate your weights. You should leave the default if you're just starting this routine.
%
Build my routine!
404: Uh-oh, looks like that page doesn't exist...
Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
Try Again
Uh-oh, looks like something went wrong. Please let us know if this problem persists...
Can't connect to Strongr Fastr's servers. Check your internet connection...
Try Again