Nishaana
The GZCLP program.
The GZCLP is a beginner linear progression program run 3 days a week. Cody Lefever's GZCL method as a linear-progression beginner program: tiered intensity (T1 heavy, T2 volume, T3 accessory) so you progress strength and size together.
Overview
Cody Lefever's GZCL method as a linear-progression beginner program: tiered intensity (T1 heavy, T2 volume, T3 accessory) so you progress strength and size together.
Who it's for: Beginners who want more structure and accessory volume than StrongLifts.
Weekly schedule
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
How to progress
Advance each tier independently; drop rep scheme on a tier when you fail, then add weight. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the GZCLP good for beginners?
Yes — the GZCLP is designed for beginners. Beginners who want more structure and accessory volume than StrongLifts.
How many days a week is the GZCLP?
3 days a week. Cody Lefever's GZCL method as a linear-progression beginner program: tiered intensity (T1 heavy, T2 volume, T3 accessory) so you progress strength and size together.
How do you progress on the GZCLP?
Advance each tier independently; drop rep scheme on a tier when you fail, then add weight.
Can I run the GZCLP for free?
Yes. You can follow the full GZCLP schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the GZCLP today.
Follow the full schedule free in your browser — the app handles the progression for you.
Join the waitlist