4-day GZCLP
Note that this is just a simple text summary of this routine, when you assign this routine to one of your clients, they will interact with it through the guided workouts with exercise videos and more on the app/website.
Description
A beginner program designed by competitive powerlifter and strength coach Cody Lefever. The program is highly effective because it works a variety of rep ranges and intensities, automatically adjusting to your progress over time. The program is strength-focused, but also suitable for building muscle, getting toned, or losing fat assuming you follow your meal plan.
Workout Schedule
This workout schedule is designed to be repeated indefinitely. Use the progression instructions listed in the Progressions section to make your workouts more challenging over time.
- = Rest day
Squat Workout
Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3+ reps | 85% of 5RM | 3m0s |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 10 reps | 70% of 5RM | 2m30s | ||
| 10 reps | 70% of 5RM | 2m30s | ||
| 10 reps | 70% of 5RM | 2m30s |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 15 reps | 65% of 5RM | 1m0s | ||
| 15 reps | 65% of 5RM | 1m0s | ||
| 15+ reps | 65% of 5RM | 1m0s |
OHP Workout
Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3+ reps | 85% of 5RM | 3m0s |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 10 reps | 70% of 5RM | 2m30s | ||
| 10 reps | 70% of 5RM | 2m30s | ||
| 10 reps | 70% of 5RM | 2m30s |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 15 reps | 65% of 5RM | 1m0s | ||
| 15 reps | 65% of 5RM | 1m0s | ||
| 15+ reps | 65% of 5RM | 1m0s |
Bench Workout
Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3+ reps | 85% of 5RM | 3m0s |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 10 reps | 70% of 5RM | 2m30s | ||
| 10 reps | 70% of 5RM | 2m30s | ||
| 10 reps | 70% of 5RM | 2m30s |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 15 reps | 65% of 5RM | 1m0s | ||
| 15 reps | 65% of 5RM | 1m0s | ||
| 15+ reps | 65% of 5RM | 1m0s |
Deadlift Workout
Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3 reps | 85% of 5RM | 3m0s | ||
| 3+ reps | 85% of 5RM | 3m0s |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 10 reps | 70% of 5RM | 2m30s | ||
| 1 reps | 70% of 5RM | 2m30s | ||
| 10 reps | 70% of 5RM | 2m30 |
| Goal | Weight | Logged Reps | Logged Weight | Rest |
|---|---|---|---|---|
| 15 reps | 65% of 5RM | 1m0s | ||
| 15 reps | 65% of 5RM | 1m0s | ||
| 15+ reps | 65% of 5RM | 1m0s |
General Workout Instructions
Note: Please check the Appendix if you encounter any terminology you don’t understand.
Instructions
Every row of an exercise represents a set and specifies the goal for the set, how much to rest after, and how much weight to use* (if applicable). To complete a workout start at the top and move down, working your way through each set.** You can print out the workout and use the blank “Logged” fields to keep track of your workouts. Also please make note of the progression assigned to some exercises, which is denoted by the P icon. This links to progression instructions that will tell you how you should be increasing the difficulty of the exercise over time.
*Calculating Weights
For weighted exercises that don’t assign a specific weight follow the instructions below to calculate what you should be using.
- Percent Max Weights (e.g. 80% of 5RM): Follow the strength testing and weight calculation guide in the Appendix.
- Difficulty-based Weights (e.g. Moderate, Light, Heavy): Pick a weight that matches the given level of difficulty for the goal/number of reps in the set. For example, if the set is 8-12 reps and the weight is moderate, pick a weight that’s moderately challenging for 8-12 reps.
- Referential Weights (e.g. 90% of 3×8 from Workout A): Find the set(s) described in the relevant workout and use the weights from there to figure out how much you should be lifting for the current set. For example, let’s say the exercise is bench press and the weight prescribed is “90% of 3×8 from Workout A”. You’d go to Workout A, find the 3 sets of 8 reps of bench press, take the last weight you logged there, and multiply by 0.9.
**Supersets & circuits
For exercises grouped into a superset or circuit, loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets/rows of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished.
Progression Instructions
Bodyweight Progressions
Each bodyweight progression is a list of exercises in order of difficulty (easiest to hardest). Wherever a bodyweight progression shows up in your routine, pick an exercise from the progression that’s challenging but not impossible for you to do for the prescribed number of reps. Once you’ve gotten stronger and are able to do more reps with the chosen exercise you should move up to a more difficult exercise.
P1 Progression 1
Start with 3 reps per set. Add 5 lbs every time you do this workout until you can’t complete 3 reps for all sets. When this happens, drop down to 2 reps and continue adding 5 lbs every time you do this workout. Drop down to 1 reps once you can’t complete all 2 reps for all sets. Continue adding 5 lbs every time you do this workout. Finally, once you can’t complete 1 reps for all sets, recalculate your weight using your best set of this exercise as your new rep max and start the process over with the new weight and 3 reps per set.
P2 Progression 2
Start with 10 reps per set. Add 5 lbs every time you do this workout until you can’t complete 10 reps for all sets. When this happens, drop down to 8 reps and continue adding 5 lbs every time you do this workout. Drop down to 6 reps once you can’t complete all 8 reps for all sets. Continue adding 5 lbs every time you do this workout. Finally, once you can’t complete 6 reps for all sets, recalculate your weight using your best set of this exercise as your new rep max and start the process over with the new weight and 10 reps per set.
P3 Progression 3
You should be doing as many reps as possible on your last set of this exercise. Once you’re able to do 25 or more reps on your last set of this exercise, increase the weight you’re using such that it puts you below 25 reps on your last set.
Terminology
- Rep/Reps/Repetitions – A rep is is when you do an exercise in its entirety a single time. For example, if you did 20 pushups that would be 20 reps of pushups.
- Set/Sets – A set is a group of repetitions of an exercise that performed consecutively, usually (but not always) without stopping or resting. For example, if you did 20 pushups without stopping that would be a set of pushups.
- s/secs/seconds – For some exercises like planks, you’ll be given a time to hold the position for instead of a number of reps. This is the number of seconds you should hold the position for.
- 3×8, 4×12, etc – This is a shorthand way of saying “3 sets of 8 reps”, “4 sets of 12 reps”, etc.
- RM (5RM, 1RM, etc) – RM is an abbreviation for “repetition maximum”. It’s a term used to describe the maximum amount of weight you can lift for a given number of reps. For example, your “5RM” is the maximum amount of weight you can lift for 5 reps.
- Per side – For exercises that are done one side at a time (e.g. single leg exercises) this means you should do the given number of reps for one side first and then do the same number of reps for the other side.
- X+ reps/seconds – If a set is given as “X+ reps/seconds” that means you should do as many reps/seconds as you can, shooting to do at least X reps.
- AMRAP/AMSAP – For the given set you should do “as many reps as possible” (or “as many seconds as possible” if it’s a hold exercise like a plank).
- For time – For the given set you should do the prescribed number of reps as quickly as possible, splitting up the reps and resting as needed to finish all prescribed reps.
- Unbroken – An unbroken “for time” set is one where you didn’t need to rest to finish all the reps in the set
- Supersets/circuits – For exercises grouped into a superset (2 exercises) or circuit (3 or more exercises), loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished. You should still be resting as prescribed between sets of exercises.
- A cycle – some workout routines are divided into “cycles” which are just parts of a routine that last for some number of weeks and focus on some specific aspect of training before switching to the next cycle with a different focus. For example, some routines might have a 6 week “work cycle” that focuses on progressing and pushing your body to its limits and then an easier 1 or 2 week “deload cycle” that gives your body a chance to recover.
- A workout cycle – a workout cycle is a single loop through every unique workout within a cycle. For example, if you have a cycle that has you doing workouts A, B, and C every week for 4 weeks, a workout cycle would be 1 week. But if the routine had you doing workout A, B, and C on odd weeks and D, E, and F on even weeks a workout cycle would be 2 weeks because that’s how long it takes to loop through every workout.
Strength Testing & Weight Calculation
Follow the steps below to figure out how much weight you should be lifting for any exercise that uses percent of max weights (e.g. 80% of 5RM). If you already know your 1 rep max (or anything up to your 12 rep max) for the exercise you can skip to Step 2.
Step 1: Find your rep max
- Warm up with a few light reps with a weight that’s light for you. You’re just doing some reps to get a feel for the motion and warm up your joints, don’t tire yourself out.
- Now, pick a weight you think you can do at least 5 times but probably not more than 12. If you’re unfamiliar with the exercise err on the side of being too light but not by too much.
- Do as many reps as you can with the weight you picked, but stop if your form falls apart or you go over 12. Now:
- If you did anything between 1 and 12 reps with good form: that’s your X rep max, where X is the number of reps you performed. Make note of this and proceed to Step 2.
- If you did more than 12 reps: rest as needed until you feel fully refreshed, go back to (2), and pick a heavier weight. Repeat until the weight you pick puts you in the 1-12 rep range.
- If you couldn’t even do 1 or 2 reps with good form: rest a bit, go back to (2), and pick a lighter weight. Repeat until the weight you pick puts you in the 1-12 rep range.
Step 2: Use your rep max to calculate the weight you should be lifting
- Use the table below to find the multiplier you need to go from your known rep max to the prescribed rep max. For example, if you know your 8RM and the exercise is prescribed as a percent of your 5RM (e.g. 80% of 5RM), find the column labeled 8RM and then find the cell within that column in the row labeled 5RM. That’s your multiplier, in this example 110% or 1.1.
- Now multiply your known rep max by the multiplier to get the rep max you need. Using the example from above let’s assume your 8RM is 100 lbs. Multiplying by 110% gives you 110 lbs, that’s your 5RM.
- Now multiply the prescribed percentage by the rep max you just calculated to get the weight you should be lifting. For example, if the exercise is prescribed as 80% of 5RM and your calculated 5RM is 110 lbs, multiply 110 lbs by 80% to get 88 lbs. Round this weight to a number that makes sense for the equipment you have available and that’s what you should lift to start.
| Known Rep Max | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1RM | 2RM | 3RM | 4RM | 5RM | 6RM | 7RM | 8RM | 9RM | 10RM | 11RM | 12RM | ||
| Needed Rep Max | 1RM | 100% | 106% | 110% | 114% | 116% | 120% | 125% | 128% | 132% | 133% | 139% | 143% |
| 2RM | 94% | 100% | 103% | 107% | 109% | 113% | 117% | 121% | 124% | 125% | 131% | 134% | |
| 3RM | 91% | 97% | 100% | 103% | 106% | 110% | 114% | 117% | 120% | 121% | 126% | 130% | |
| 4RM | 88% | 94% | 97% | 100% | 102% | 106% | 110% | 113% | 116% | 117% | 122% | 126% | |
| 5RM | 86% | 91% | 95% | 98% | 100% | 104% | 108% | 110% | 113% | 115% | 119% | 123% | |
| 6RM | 83% | 88% | 91% | 94% | 97% | 100% | 104% | 106% | 109% | 111% | 115% | 119% | |
| 7RM | 80% | 85% | 88% | 91% | 93% | 96% | 100% | 103% | 105% | 107% | 111% | 114% | |
| 8RM | 78% | 83% | 86% | 89% | 91% | 94% | 98% | 100% | 103% | 104% | 108% | 111% | |
| 9RM | 76% | 81% | 84% | 86% | 88% | 92% | 95% | 97% | 100% | 101% | 106% | 109% | |
| 10RM | 75% | 80% | 82% | 85% | 87% | 90% | 94% | 96% | 99% | 100% | 104% | 107% | |
| 11RM | 72% | 77% | 79% | 82% | 84% | 87% | 90% | 92% | 95% | 96% | 100% | 103% | |
| 12RM | 70% | 74% | 77% | 80% | 81% | 84% | 87% | 90% | 92% | 93% | 97% | 100% | |