The GZCL Method, Simplified.

WhenIbegancompetinginpowerliftingIdecidedtotrainlikeapowerlifter,anobvious
choicetomakeatthetime.However,noneofthepreexistingprogramsfeltright.They
wouldleavemecrushedundertoomuchvolumeattoogreatintensities,orwalkingoutof
thegymfeelinglikeIhardlyaccomplishedanything,sometimesworsebored!Asitturns
out,manyothershavehadthesameexperiencewithpopularpowerliftingcentricprograms.
Ineededtofindasweetspottotrain,somewherebetweentheheavyweightsofa
powerlifterandthehighervolumesofabodybuilder.InsodoingIdeveloped,almost
unknowingly,myowntrainingmethodology.
Afterputtingnearly100poundsonmytotaloverthecourseof10monthsIlookedback
throughmytraininglogsandfoundpatterns,whichthendevelopedintotheGZCLMethod.
Twoyearsafteritsconceptionmytotalhasagaingoneupbynearly100poundsmore.
Thisarticledescribestheperimetersandguidelinesformymethod.Itisnotaprogram,but
moreofasetofrecommendationsforlifterstofollowintheirpursuitofgreaterstrength,
andwiththerightdiet,size!
BuildingYourPyramid
ThefirststepinbuildingyourownprogrambasedontheGZCLMethodistoenvision
yourselfasifyouwereapyramid.Theweightyoucanliftisitsheightandyourwork
capacityitsbase.Areyoucurrentlymorelikeatower,lackingcapacity,inotherwords
volume?Orareyouflatandbroadlikeamesa,lackingmaximalstrength?
Thegoalistorefineyourtrainingintoabalancedapproachandbuildyourabilitieslikea
pyramidbecauseafterall,apyramidcanonlybeastallasitsbase.Inthisapproachyou
canbecomestrongerandbuildmuscleinsimilarrelations.
BeginningwithaGoalWeight
SomecallthisaTrainingMax.ButIfindcommonwaysofdefiningatrainingmaxare
lacking.WiththeGZCLMethodyourtrainingmaxisaweightsomewhereinthe23rep
maxrange.Thisisaweightyoucanalreadydo!ThepurposeofyourGoalWeightisto
movethatweightfaster,withhigherquality,andgreaterrepetitions.
Youprogressbyincreasingyourgoalweightaftereachtrainingcyclebyanamountyou
feelisreasonableafteranalyzingyourperformanceattheendofthatcycle.Ipersonallylike
toworkinfourweekblocks.Inthiswayyourprogressismultifaceted.Ratherthanchasea
newonerepmaxyouareinsteadimprovingyourspeed,repquality,andcapacity.The
resultsofthisapproacharenewonerepmaxesasawelcomeconsequence.
Ifitsoundsconfusing,dontworry;itwillmakeperfectsenseafterthereadthroughand
checkingoutmysampleprogramattheend.
StartingattheTop(T1)

ThepeakofyourpyramidrepresentsyourGoalWeight.Theheaviertheweightthefewer
amountofrepsyoucanperformwithit.Andlikewithallthingsthereisanidealrangeof
performancewithinwhatIcalltheFirstTier,orT1.Theidentifyingcharacteristicsofyour
T1are:
1.YourMainMovementfortheday:Squat,bench,deadlift,overheadpress,oranyother
compoundbarbellordumbbellmovement.Thisususuallyacompetitionorhighskill
movement.Youwillperformthismovementfirstbeforethemovementsinyourothertiers.
2.TheIntensityRangeforYourMainMovement:85to100%ofyourGoalWeight.
3.TheVolumeRangeforYourMainMovement:1015totalrepetitions,brokenintoyour
desiredset/repstructure.Typicallytheseareonetothreerepsperset.Veryrarelyshouldit
beprogrammedabovethat.
Example
1
Squat:
5sets,3
reps

Example Example Example4

WorkintheT1shouldbecompletedwithlittletonogrind.Shouldyoufindyourself
grindingtheweight,decreaseit,andcompleteyourtotalvolumefortheday.
TheFirstTierisaboutrefiningyourtechniqueandbuildingconfidencewithsignificant
intensitiesandmanageablevolumes.Alltoooftenliftersinfrequentlyhandleintimidating
loadsandbydoingsotheylosepsychologicallytotheironbeforetheyveevenliftedit!By
workingwithintheT1frequentlyandpracticingitsmovementyouaredevelopingyour
abilitiestohandlegreaterweights,bothphysicallyandpsychologically.
BuildingStrengthintheMiddle(T2)
Thismiddlesectionofyourpyramidiswhatsupportsyourmaximalstrengthandholdsit
togetherwithyourbase,thefoundationofitall.YouwillfindinthisSecondTier,orT2,
thatitcloselyresemblesthestructureofcommonstrengthbuildingroutines.Andlikethe
T1yourT2canandshouldbebuiltaroundyourabilities.Theidentifyingcharacteristics
are:
1.YourPrimaryAccessoryforYourMainMovement:ThisisaliftthatbuildstheMain
MovementofyourT1.YoudothisafteryouhavecompletedyourT1setsandreps.
2.TheIntensityRangeforYourPrimaryAccessory:6585%ofyourGoalWeight.
3.TheVolumeRangeforYourPrimaryAccessory:2030totalrepetitions,brokenintoyour
desiredset/repstructure.Thesetypicallyfallintothe58repspersetrange.Theseshould
rarelybeprogrammedabove10repsatatime.
Day1
T1:Squat:
5sets,2
reps

Day2
T1:Bench
Press:
5sets,2reps

Day3
T1:Deadlift:
5sets,2reps

Day4
T1:Overhead
Press:
5sets,2reps

T2:Front
Squat:
4sets,5
reps

T2:Decline
Bench:
4sets,5reps

T2:Good
Morning:
4sets,5reps

T2:Incline
Bench:
4sets,5reps

YoushouldalwaysbeabletocompleteSecondTierwork.Ifyoucannotyoueither
programmedtooheavy(ifyoufailreps)ortoomuchvolume(overwhelmingfatigue.)It
shouldberarethattheT2movementisnotperformedeachday.Thisiswhereyourgeneral
allaroundstrengthisbuilt.Anexampleofthiswouldbethatthefrontsquatisagreat
accessoryforboththesquatanddeadlift;thereforeithasageneralapplicationtoa
powerlifter.Likewiseforinclinebenchtobenchpressandoverheadpress.
AnothergreatthingabouttheT2isthatifyouneedorwantextrapracticewithyourT1
movementyoucancertainlyprogrammoreofthesameinthoseblocks.Sayyouhave
modifiedyoursquatstance,orpossiblyswitchedfromconventionaltosumodeadlifts,and
youneedmorepractice.Thisiswhereyoucanbuildthemovementpatternthrough
repetitionandbuildthestrengthofthatmovementthroughprogressiveoverload.Inthis
wayitcanbeverysimilartoJimWendlers5/3/1BoringButBigtemplate.
TheSecondTieriswherecapacitiesatmiddletoupperrangeintensitiesarebuilt.
TheFoundationofitAll(T3)
Thisiswherethefunis.Anditjustsohappensthatfunalsobuildsmuscle,whichthen
helpsgenerategreateramountsofstrength!HereinyourThirdTier,orT3,youbecomea
bodybuilder.TheT3containsmovementsthattrainbodypartswhichyouhaveidentifiedas
lagging.Thesemovementsshouldtrainthemusclegroupswhichhavebeentheprimaryor
secondarymoversresponsibleforcompletingtheworkinyourT1andT2.
WhatImeanbythisisthatletssayyoufeelyourshouldersarelaggingindevelopment.To
combatthis,attheendofyouroverheadpressdayyoucanperformvariousotherdeltoid
focusedmovements.Perhapslateralraisesorlighterdumbbellshoulderpressvariations.If
onyourbenchdayyoufeelyourchestislackingthenperformcableflys.Trapslooking
scarceondeadliftday?Doyourshrugs.
ThepurposeoftheThirdTieristobuildyourbodysothatwhenitcomestimetomove
heavierweightsyouhavethemusclemassrequiredtodoso.Inthistierchooseonetotwo
movements,sometimesthreeiftimeandenergypermits,andcompletetheworkas
arranged.TheidentifyingcharacteristicsofyourT3are:
1.YourSecondaryAccessoriesforyourMainMovement:Thesearemovementsthatbuildthe
musclesinvolvedwithcompletingyourT1movements.Thesearedoneattheveryendof
yourworkout.Choose13movementsinthistierforeachworkout.
2.TheIntensityRangeforYourSecondaryAccessory:65%orlessofyourGoalWeight(if
usingamajormovementinthisrange),oraweightthatcanbecompletedfor812,
sometimesmore,repsatatime.
3.TheVolumeRangeforYourSecondaryAccessory:30ormoretotalrepetitionsforeach
movementperformedinyourThirdTier.Setupinwhateverset/repstructureyouprefer.
4.Commonchoicesare:3x10,2x15,4x8,and3x12.Theseshouldberarelyprogrammed
beloweightabove15repsatatime.

Day1
T1:Squat:
5sets,2reps
T2:Front
Squat:
4sets,5reps
T3:Leg
Curl:
3sets,12
reps
Leg
Extension:
3sets,12
reps

Day2
T1:Bench
Press:
5sets,2reps
T2:Decline
Bench:
4sets,5reps
T3:Dips:
3sets,12reps
Triceps
Extension:
3sets,12reps

Day3
T1:Deadlift:
5sets,2reps
T2:Good
Morning:
4sets,5reps
T3:Shrugs:
3sets,12reps
UprightRow:
3sets,12reps

Day4
T1:Overhead
Press:
5sets,2reps
T2:Incline
Bench:
4sets,5reps
T3:Arnold
Press:
3sets,12reps
LateralRaise:
3sets,12reps

TheThirdTierworkiswhereyouchasethepump!Remember,thegoalistobuildthe
musclesointheThirdTieryoushouldnotbereachingafailedrepearlierthanabouteight
toten.Thisisallaboutfatiguingthemusclethroughadequaterepetition.Failedrepshere
shouldbelessanissuebecauseideallytheseareisolationmovements,oratmost,
compoundmovementsatlighterweights.
Thesearedoneattheendofyourworkout.Sobythetimeyougethereexpecttobe
fatigued.Donotbesurprisedwhenyoufindyourselfhandlinglessweightthanwhatyou
usenormally.Thisisnotaboutmovingtheweight,butworkingthemuscle.Thatmeansyou
needtocompletesufficientrepetitionsratherthanoverloadtheintensities.
ButwhereistheBackWork?(AndBicepsToo!)
ThisisacommonquestionwhenpeopleaskaboutmyGZCLMethod.Andtheansweris
simple:Supersets.Iprefertotrainthemusclesofthebackmultipletimesperweek.Thisis
donebysupersettingT2pressingmovementswithsimilarsets/repswithapulling
movement,usuallyinthesameplanesofmovement.AT2horizontalpush,closegripbench
press,wouldbesupersetwitharowandaT2verticalpush,maybeanoverheadpress,
wouldbesupersetwithpullupsorlatpulldowns.Apullingmovementsonerepmaxis
rarelyknown,orperformed,soitisbesttoloadtheseaccordingtothesets/repsrequired.
Bicepsisolationexercisesarealsotreatedinthissamefashion.
IdonotrecommendthatliftersattempttosupersettheirT1movements.Saveyourenergy
inthatmomentforyourprimarymovement.PerformyoursupersetsinyourT2andT3
range.Supersetsarealsoagreatwaytoincreaseworkcapacityviaincreasingworkout
densitytheamountofworkdoneinaspecifictimelimit.
AnexampleBenchPressworkout:
(T1)BenchPress
(T2)DeclineBench
SuperSetwith:
BarbellRows
(T3)Dips
Supersetwith:
UprightRows

@85%
@65%

3reps
5reps

5sets
6sets

135lb.
Body
Weight
100lb.

5reps
12reps

6sets
3sets

12reps

3sets

TricepsExtension
Supersetwith:
BicepsCurl

45lb.

12reps

3sets

45lb.

12reps

3sets

PuttingitAllTogether!
Younowhaveanoverviewofyourpyramid,howitsstructured,andtheimportantdetails
thatmakeupeachmajorcomponentofthatstructuretheFirst,Second,andThirdTiers.
Heresthegistofit:
1.T1:MainMovement,85100%ofGoalWeight,1015totalreps,thisisasingleexercise.
2.T2:PrimaryAssistance,6585%ofGoalWeight,2030totalreps.Onetotwodifferent
exercises.
3.T3:SecondaryAssistance,65%orlessofGoalWeight,30+totalreps.Onetothree
differentexercises.
Imsureyouhavealreadynoticedavolumerelationshipinherentinmymethod.Thisis
the1:2:3RuleforVolume:ForeveryonerepyoudointheFirstTierdotwowithyour
SecondTierPrimaryAccessory,andthenthreerepswitheachofyourThirdTier
Accessories.Thisishowyoumaintaintherelationshipofvolumetointensitythatbuildsa
morebalancedpyramid.Remember,therearenohardrulesintheGZCLMethod,more
soguidelinesorgradients;butrulejustsoundsbetter.Whenwritingyourownprogram
usingthismethod,donotstressifyouareafewrepsaboveorbelowthat1:2:3ratio.The
goalistogivebalancetoyourstructure;itdoesnthavetobemathematicallyperfect.
Onegreatthingaboutthismethodologyisthatitisveryflexible.Ihavehadpeopletrain
withgreatsuccessfullbodythreetimesperweekmixingaT1andT3lowerwithaT2
upper,andviceversa.
Attheendofthisarticleisanexamplemonthoftrainingforthesquatandbenchpress
usingmymethod.Howeveryoulayitoutisentirelyuptoyou.Oncemore,itisamethod
notaprogram!ThoughifyouwanttoretestyourGoalWeightIdorecommendthelast
weekofyourtrainingcycle(nolessthanthreeweeks!)thatyouworkuptoasinglesetof
maxrepsof100%ofyourGoalWeight.ThisisalsoknownasanAMRAP,or,AsMany
RepsAsPossible.Thisisdenotedasasimple+sign.
Byworkinguptothat100%GoalWeightAMRAPsetyoucangaugeyourprogressandget
agoodideaofwhatthenextGoalWeightwillbeforthefollowingtrainingcycle.
SimpleguidelinesforGoalWeightprogression:
Tworepson1+AMRAP@100%addfivepounds
Threerepson1+AMRAP@100%addtenpounds
Fourormorerepson1+AMRAP@100%add15pounds.
Itisasimplemethodtofollowonceyouhaveafirmunderstandingoftheparametersthat
settherecommendationsofvolumeandintensity.Usingthoseguidelinesandan
understandingofyourownabilitiesyoucanchoosewhatweightstouse,forhowmany
reps,acrossyourchoiceofsets,withtheexercisesyouwant,andexactlyhowyouwill
progressivelyoverloadandthusmakestrengthandhypertrophyprogress!

Thebestprogramsareonescustomizedtotheindividualathlete.ByusingtheGZCL
Methodyoucanintelligentlydraftyourownprogram,customfittoyourgoals.
ExamplePrograms
Squat
WeekOne

WeekTwo

Week3

Monday
T1:Squat
85%5Repsx3
Sets

Monday
T1:Squat
90%3Repsx4
Sets

T2:FrontSquat
65%8Repsx4
Sets

T2:FrontSquat
70%6Repsx5
Sets

Monday
T1:Squat
87.5%3Repsx1
Set
92.5%2Repsx2
Sets
97.5%1Repx3
Sets

T3:Superset
Leg
Curl/Extension
12Repsx3Sets
CalfRaises
15Repsx3Sets

T3:Superset
Leg
Curl/Extension
12Repsx3Sets
CalfRaises
15Repsx3Sets

T2:FrontSquat
75%5Repsx5
Sets
T3:Superset
LegCurl/Extension
12Repsx3Sets
CalfRaises
15Repsx3Sets

Week4
(retesting)
Monday
T1:Squat
90%3Repsx1
Set
95%2Repsx1
Set
100%1+x1set
T2:FrontSquat
80%4Repsx5
Sets
T3:Superset
Leg
Curl/Extension
12Repsx3Sets
CalfRaises
15Repsx3Sets

BenchPress
WeekOne

WeekTwo

Week3

Tuesday
T1:BenchPress
85%3Repsx5
Sets

Tuesday
T1:BenchPress
90%2Repsx5
Sets

Tuesday
T1:BenchPress
87.5%3Repsx5
Sets

T2:SuperSet#1
DeclineBench
Press
65%6Repsx5
Sets
BarbellRows
135x6Repsx5
Sets

T2:SuperSet#1
DeclineBench
Press
75%5Repsx4
Sets
BarbellRows
145x5Repsx5
Sets

T2:SuperSet#1
DeclineBench
Press
70%6Repsx5
Sets
BarbellRows
140x6Repsx5
Sets

T3:Superset#2
BodyweightDips
12Repsx3Sets

T3:Superset#2
BodyweightDips
12Repsx3Sets

T3:Superset#2
BodyweightDips
12Repsx3Sets

Week4
(retesting)
Tuesday
T1:BenchPress
90%3Repsx1
Set
95%2Repsx1
Set
100%1+x1set
T2:SuperSet#1
DeclineBench
Press
80%5Repsx4
Sets
BarbellRows
150x5Repsx5
Sets
T3:Superset#2
BodyweightDips
12Repsx3Sets

CableRows
100x15Repsx3
Sets
Superset#3
TricepsExtension
45x12Repsx3
Sets
BicepsCurl
45x12Repsx3
Sets

CableRows
100x15Repsx3
Sets

CableRows
100x15Repsx3
Sets

CableRows
100x15Repsx3
Sets

Superset#3
TricepsExtension
45x12Repsx3
Sets
BicepsCurl
45x12Repsx3
Sets

Superset#3
TricepsExtension
45x12Repsx3
Sets
BicepsCurl
45x12Repsx3
Sets

Superset#3
TricepsExtension
45x12Repsx3
Sets
BicepsCurl
45x12Repsx3
Sets