GZCLP Calculator

By Jack Kyle — Jack Kyle writes about strength training and lifting math — calculators, programming and standards — with a focus on honest numbers and practical guidance.

Intro

GZCLP is a program for lifters who want a clear structure without a complicated spreadsheet. Each day has three tiers. T1 is the heavy main lift: low reps, heavy weight, and a last-set AMRAP that tests whether you are ready to add weight. T2 is a second lift done for more reps at a lighter load, building the muscle that supports the heavy lift. T3 is lighter accessory work done for higher reps, finishing the day without draining you for the next one. The tiers rotate across the week, so every main lift gets a heavy day and a volume day, and no day runs long. The part that trips people up is not the idea but the bookkeeping: three tiers, four lifts, percentages that shift as your maxes move, and progression rules that depend on what happened last session. This calculator does the bookkeeping. You enter your training maxes, and it lays out the T1, T2, and T3 sets for each day — percentages, reps, and the progression step that follows.

Calculator

Strength tools / GZCLP

GZCLP Calculator

Today’s T1 / T2 / T3 sets plus the next-session rule from the published failure protocol.

Tiers follow Cody LeFever’s GZCLP: T1 stages 5x3+ → 6x2+ → 10x1+; T2 stages 3x10+ → 3x8+ → 3x6+; T3 is 3x15+. Change the tier, then re-check the stage list.

Method (published GZCLP rules): hit the AMRAP target and add weight next session — lower lifts +10 lb (5 kg), upper lifts +5 lb (2.5 kg). Miss it and you move to the next stage at the SAME weight instead of deloading. Miss Stage 3 and you reset: T1 back to Stage 1 at 85% of the current weight; T2 back to Stage 1 at your last Stage-1 success weight + 15-20 lb (7.5-10 kg). T3 adds 5 lb (2.5 kg) only when the AMRAP set reaches 25+ reps. The lower/upper increment is derived from the lift (Squat/Deadlift = lower, Bench Press/Overhead Press = upper). T2 shown as 3×10 with last-set AMRAP per the common layout — verify against your GZCLP source. Estimates only.

Estimates only — see our Disclaimer.

How it works

T1, T2, and T3 structure

Each training day has three tiers, following the published GZCLP layout by Cody LeFever:

  • T1 — the heavy main lift. The day’s main lift, done for sets of low reps at a heavy percentage, with the last set as an AMRAP set. The AMRAP set tests the day: clear it and the lift progresses.
  • T2 — the volume second lift. A second lift that supports the main lift, done for more sets at a lighter percentage. T2 sets follow the commonly published layout — verify against your sheet. Whether the T2 sets carry a last-set AMRAP in the published scheme is UNRESOLVED in this calculator’s current version, and the primary source for the exact T2 set shape is UNRESOLVED. Check the T2 sets on your day against your sheet before you treat them as settled.
  • T3 — lighter accessory work. Single-joint or lighter compound work done for higher reps. T3 ends with a last-set AMRAP in the published scheme, and the weight moves up only when the AMRAP set clears a high rep target, per the published sheet.

The weekly shape

Across the week, each main lift appears twice: once as a heavy T1 lift, once as a lighter T2 lift on another day. Squat pairs with bench, deadlift pairs with overhead press, and the pairing rotates so every lift gets both a heavy day and a volume day. The calculator lays out each day’s T1, T2, and T3 sets from the training maxes you enter.

Progression

The published scheme progresses per tier: complete the prescribed sets and the weight moves up next session; miss the prescribed sets and the scheme steps the rep scheme down before weight is added again. The calculator follows the published scheme’s progression rule. It does not invent extra progression rules, extra sets, or extra days. For the T2 shape, the hedge above applies: check the T2 sets against your sheet.

Inputs

  • Training maxes. Enter a training max for squat, bench press, deadlift, and overhead press. The percentages run from the training max, so an honest training max matters more than a hopeful one.
  • T3 exercises. Pick the accessory work for each day. T3 is the flexible tier; the calculator plans the sets and reps, and you pick the movements.

Honest limits

  • The T2 AMRAP question carries the hedge stated above: T2 sets follow the commonly published layout — verify against your sheet. The primary source for the exact T2 set shape is UNRESOLVED in this version.
  • The percentages assume honest training maxes. Inflated maxes inflate every tier for the whole week.
  • The calculator plans weights. It does not watch form, fatigue, or recovery between days.

FAQs

What is the difference between T1, T2, and T3 in GZCLP?

T1 is the heavy main lift: low reps, heavy weight, last-set AMRAP. T2 is a second lift for more sets at a lighter load. T3 is lighter accessory work for higher reps. T1 tests strength, T2 builds the base, T3 finishes the day.

How does progression work?

Per tier, per the published scheme. Complete the prescribed sets and the weight moves up next session. Miss the prescribed sets and the scheme steps the rep scheme down before weight is added again. The calculator follows the published rule and does not add its own.

Why does the T2 section carry a check-against-your-sheet note?

Because whether the T2 sets carry a last-set AMRAP in the published scheme is UNRESOLVED in this calculator’s current version, and the primary source for the exact T2 set shape is UNRESOLVED. T2 sets follow the commonly published layout — verify against your sheet. Once the primary source is confirmed, the note will be replaced with the confirmed layout.

What T3 exercises should I pick?

Movements that support the day’s main lifts and that you can do for higher reps with good form. The calculator plans the sets and reps; the movement choice is yours. Pick T3 work you can repeat week to week so progress is comparable.

Can I run GZCLP for one lift only?

GZCLP is a full-week program, not a single-lift plan. The calculator lays out the whole week from all four training maxes. Running one day in isolation drops the pairing that makes the program work.

How is GZCLP different from nSuns?

Both are percentage-based programs with tiers, but they differ in weekly volume, structure, and progression. GZCLP runs three tiers per day with a per-tier progression scheme. nSuns runs more sets per week with a heavy-plus-volume pairing each day. Compare the two on the other programs page before picking one.