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Beginner · by Cody Lefever (GZCL)

GZCLP (4-day)

Cody Lefever's linear progression in three tiers. T1 runs 5x3+ and adds weight while every rep is made; a miss keeps the weight for 6x2+, then 10x1+, then restarts 5x3 at 90% of that weight. T2 does the same over 3x10, 3x8, 3x6. T3 is 3 sets of 15-25, adding weight once every set reaches 25. Enter your first weights on the day.

  • 4 days a week
  • repeats weekly
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In Iron Ledger every weight below is filled in for you, from your training max or your estimated max, and moves as you progress. Import it from Program → Change program → Global library.

Every week, every day

Week 1

Day 1 · Squat / Bench

  • Back Squat5x3 → 6x2 → 10x1
  • Barbell Bench Press3x10 → 3x8 → 3x6
  • Lat Pulldown3x15-25

Day 2 · Press / Deadlift

  • Military Press5x3 → 6x2 → 10x1
  • Deadlift3x10 → 3x8 → 3x6
  • Barbell Row3x15-25

Day 3 · Bench / Squat

  • Barbell Bench Press5x3 → 6x2 → 10x1
  • Back Squat3x10 → 3x8 → 3x6
  • Lat Pulldown3x15-25

Day 4 · Deadlift / Press

  • Deadlift5x3 → 6x2 → 10x1
  • Military Press3x10 → 3x8 → 3x6
  • Barbell Row3x15-25

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