Linear progression built on tiers: T1 main lift 5x3 (last set AMRAP), T2 secondary 3x10, T3 assistance 3x15 (last set AMRAP). On failure the rep scheme changes (T1: 5x3 -> 6x2 -> 10x1; T2: 3x10 -> 3x8 -> 3x6), then reset with a heavier start.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Squat Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×3 | 180 sec |
| Barbell Bench Press | 3×10 | 90 sec |
| Cable Pulldown (Pro Lat Bar) | 3×15 | 60 sec |
Day 2 — Overhead Press Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 5×3 | 180 sec |
| Barbell Deadlift | 3×10 | 90 sec |
| Dumbbell Single Arm Bent Over Row | 3×15 | 60 sec |
Day 3 — Bench Press Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 5×3 | 180 sec |
| Barbell Full Squat | 3×10 | 90 sec |
| Cable Pulldown (Pro Lat Bar) | 3×15 | 60 sec |
Day 4 — Deadlift Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 5×3 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×10 | 90 sec |
| Dumbbell Single Arm Bent Over Row | 3×15 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
GZCLP (4 Day) is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.