GZCL’s Linear Progression Program
GZCL’s Linear Progression program comes from Reddit’s very own user, /u/GZCL. This program is simple yet effective, covering three different types of lifts:
- Tier 1 (Heavy compound lift): Should be performed at 85-100% of your goal weight* at 5 sets of 3 reps.
- Tier 2 (Light compound lift): Should be performed at 65-85% of goal weight at 3 sets of 10 reps.
- Tier 3 (Accessory exercises): Should be performed at <65% of goal weight at 3 sets of 15 reps.
*Your goal weight should be a weight you can perform 2 reps with. Check out the infographic below for a quick overview!
Tier 1: After each workout, add 5lbs/2.5kg for upper body lifts and 10lbs/5kg for lower body lifts for each consecutive workout. Once you can no longer perform 5 sets of 3, continue to use the same weight but perform 6 sets of 2. Once you’ve continued to add on weight for each workout and can no longer perform 6 sets of 2, keep going with 10 sets of 1.
Tier 2: Similar to Tier 1, but instead make your way from 3 sets of 10 to 3 sets of 8, then lastly to 3 sets of 6.
Tier 3: After being able to perform 25 reps during the last set, increase the weight by the smallest possible increment.
For more information, check out this post by Carlo (/u/LegDaySkipper) who lays out the GZCLP’s Linear Progression program out perfectly including steps on how to switch from SS/SL to GZCLP and recommended tweaks.
Click the links below to upload these workouts directly into your Strong app courtesy of /u/LegDaySkipper!
*Currently these links only work if you tap them on your iOS mobile phone. Android is coming soon! Get the app here:
Sources Used and Suggested
Here are some great resources we read up on to create this page. We have tried to keep it brief as best we could, so we encourage you to read more if you’ve decided to try this program!
A+ Reddit Post by LegDaySkipper – https://www.reddit.com/r/Fitness/comments/6pjiwd/heres_a_quick_summary_of_the_gzclp_linear/
Infographic Link – http://imgur.com/WIhiBOy