GZCLP Linear Progression
Build Strength Through Progressive Tiers
- Level
- Intermediate
- Type
- Strength
- Per session
- 270 min
- Sessions
- 4
- Exercises
- 24
About this routine
GZCLP is a proven 4-day linear progression program built on a 3-tier system: heavy compound lifts (T1), moderate secondary compounds (T2), and high-rep accessory work (T3). Each tier serves a specific purpose in building maximal strength while maintaining muscle balance. Designed for intermediate lifters ready to push their limits with built-in progression and failure protocols.
The sessions
01
Day 1: Squat Focus
6 exercises · 70 min
- Barbell Full Squat (Back POV)5 × 3
- Barbell Bench Press3 × 10
- Lying Lat Pulldown3 × 15
- Dumbbell Incline Row3 × 15
- Lever Seated Leg Curl3 × 15
- Cable Side Crunch3 × 15
02
Day 2: Overhead Press Focus
6 exercises · 65 min
03
Day 3: Bench Press Focus
6 exercises · 70 min
- Barbell Bench Press5 × 3
- Barbell Full Squat (Back POV)3 × 10
- Cable Seated Chest Fly3 × 15
- Dumbbell Incline Bench Press3 × 15
- Lever Leg Extension3 × 15
- Hanging Leg Raise3 × 15
04
Day 4: Deadlift Focus
6 exercises · 65 min
- Barbell Deadlift5 × 3
- Barbell Seated Overhead Press3 × 10
- Barbell Romanian Deadlift3 × 15
- Lever Seated Leg Curl3 × 15
- Barbell Shrug3 × 15
- Cable Standing Face Pull3 × 15