Strength
GZCLP
Cody Lefever's beginner/intermediate program. Tiered intensity: T1 (heavy 3×5), T2 (moderate 3×10), T3 (hypertrophy 3×15). Four days a week, about 55 minutes a session.
- Days per week
- 4
- Session length
- About 55 min
- Level
- Intermediate
- Focus
- Strength
What it takes
You will need four sessions a week of roughly 55 minutes, plus a warm-up.
Your week
Rest or walk on the other three days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: A1, Squat / Bench (about 55 min)
- Day 2: B1, OHP / Deadlift (about 55 min)
- Day 3: A2, Bench / Squat (about 55 min)
- Day 4: B2, Deadlift / OHP (about 55 min)
A1, Squat / Bench
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat (t1) | 5 × 3 | 3 min |
| Bench Press (t2) | 3 × 10 | 2 min |
| Lat Pulldown (t3) | 3 × 15 | 1 min |
B1, OHP / Deadlift
| Exercise | Sets × reps | Rest |
|---|---|---|
| Overhead Press (t1) | 5 × 3 | 3 min |
| Deadlift (t2) | 3 × 10 | 3 min |
| Dumbbell Row (t3) | 3 × 15 | 1 min |
A2, Bench / Squat
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press (t1) | 5 × 3 | 3 min |
| Back Squat (t2) | 3 × 10 | 2½ min |
| Lat Pulldown (t3) | 3 × 15 | 1 min |
B2, Deadlift / OHP
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift (t1) | 5 × 3 | 4 min |
| Overhead Press (t2) | 3 × 10 | 2 min |
| Dumbbell Row (t3) | 3 × 15 | 1 min |
Adding weight
For fixed-rep work, like back squat for 5 × 3, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Take a lighter week every five or six weeks: same exercises, about half the sets.
- If a session runs long, cut the last exercise rather than rushing the rest.
