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

Gender

Weight

Units

Training days (4+)

Workout length

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

Front squat

Deadlift

Bench press

Incline bench press

Decline bench press

Overhead press

Bent over row

Good morning

Upright row

Training max percent

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.

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GZCL Method Workout Guide, Calculator, and Progress Tracker

GZCL Method
Workout Guide, Calculator, and Progress Tracker