GZCLP Advanced
Advanced GZCL Linear Progression with extra accessory volume for hypertrophy + strength carryover.
Frequency: 4x / week · Duration: 12 weeks · Workout: ~75 min · Level: Advanced
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 12 exercises across the week, 44 sets in total in the 3-15 rep range, resting about 150s between them.
No single lift dominates — the week spreads across 12 different exercises rather than repeating a few.
Goals: Strength, Muscle Gain
Equipment: Barbell, Full Gym
Weekly Schedule
Squat / Bench — Lower + Push
- Back Squat T1: 5 × 3, rest 3 min
- Bench Press T2: 3 × 10, rest 2 min
- Lat Pulldown T3: 3 × 15+, rest 90s
OHP / Deadlift — Upper + Pull
3 exercises (Pro).
Bench / Squat — Push + Lower
3 exercises (Pro).
Deadlift / OHP — Pull + Push
3 exercises (Pro).
Progression Guidance
T1: 5x3 → fail at 1+; T2: 3x10 → fail at 1+; T3: 3x15+ AMRAP.