4-day GZCLP
Workout Guide, Calculator, Progress Tracker, and Spreadsheet-style Log

A beginner program designed by competitive powerlifter and strength coach Cody Lefever. The program is highly effective because it works a variety of rep ranges and intensities, automatically adjusting to your progress over time. 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

Gender

Workout length

Training days (4+)

Units

Add cardio?

Start routine:

If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.

Low bar squat

Deadlift

Bench press

Overhead press

Build my routine!

4-day GZCLP Workout Guide, Calculator, Progress Tracker, and Spreadsheet-style Log

4-day GZCLP
Workout Guide, Calculator, Progress Tracker, and Spreadsheet-style Log