Greyskull LP
A conservative barbell progression with a final set that gives you more information.
GZCLPWorkout calculator.
Enter your T1, T2 and T3 weights. See the four-workout rotation for 12 weeks, plus the rules for T1 and T2 stage changes when you miss, the new 5RM test and the T3 25-rep rule.
Program by Cody LeFever · Trainer editorial · Updated
Squat · T1 · Week 12, if every session succeeds
100kg
Now: 80 kg. Every session is below, with warm-ups and what to do when you stall.
| Lift | Now | Week 12 |
|---|---|---|
| Squat · T1 | 80 kg | 100 kg |
| Bench · T1 | 60 kg | 80 kg |
| Overhead press · T1 | 40 kg | 60 kg |
| Deadlift · T1 | 100 kg | 120 kg |
| Squat · T2 | 60 kg | 80 kg |
| Bench · T2 | 45 kg | 65 kg |
| Overhead press · T2 | 30 kg | 50 kg |
| Deadlift · T2 | 75 kg | 95 kg |
The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.
Week 1 · This week: A1, B1, A2 · A + set is your last set: as many good reps as you can.
Monday · Day A1
- T1 SquatWarm-up (kg): 8 at 20 · 5 at 30 · 3 at 47.5 · 2 at 60 · 1 at 67.54 × 380 kg1 × 3+80 kg
- T2 BenchWarm-up (kg): 8 at 20 · 3 at 25 · 2 at 32.5 · 1 at 37.53 × 1045 kg
- T3 Lat pulldown2 × 1540 kg1 × 15+40 kg
Wednesday · Day B1
- T1 Overhead pressWarm-up (kg): 8 at 20 · 3 at 22.5 · 2 at 30 · 1 at 32.54 × 340 kg1 × 3+40 kg
- T2 DeadliftWarm-up (kg): 8 at 20 · 5 at 30 · 3 at 45 · 2 at 55 · 1 at 62.53 × 1075 kg
- T3 Dumbbell row (per hand)2 × 1520 kg1 × 15+20 kg
Friday · Day A2
- T1 BenchWarm-up (kg): 8 at 20 · 5 at 22.5 · 3 at 35 · 2 at 45 · 1 at 504 × 360 kg1 × 3+60 kg
- T2 SquatWarm-up (kg): 8 at 20 · 5 at 22.5 · 3 at 35 · 2 at 45 · 1 at 503 × 1060 kg
- T3 Lat pulldown2 × 1540 kg1 × 15+40 kg
How it progresses
Four workouts (A1, B1, A2, B2) rotate through three training days, so each week starts where the last one stopped.
T1 is the heavy lift: 5 sets of 3, with as many reps as you can on the last set (stop at 10). T2 is 3 × 10. Both add weight every session you reach the target, by no more than 4.5 kg.
T3 is 3 × 15 with a last set for as many reps as you can. Add a small amount of weight once that set reaches 25.
If you stall
T1: keep the weight and move from 5 × 3 to 6 × 2, then 10 × 1. After 10 × 1 fails, rest 2–3 days, test a new best set of 5 and restart 5 × 3 at 85% of it (about 85 kg from a 100 kg best).
T2: keep the weight and move from 3 × 10 to 3 × 8, then 3 × 6. Then restart at 3 × 10, a little heavier than your last 3 × 10 start (at most 9 kg more).
Warm-up
The source publishes no warm-up, so each heavy lift shows the site's general ramp: the empty bar for 8, then about 40, 60, 75 and 85% of the first work set with fewer reps each time. Heavier deadlifts start from the bar with a 20 kg (45 lb) plate a side; lighter ones start from the empty bar. T3 work follows the heavier lifts, so it needs no ramp of its own.
What comes next
After 2–3 trips through the stages, add T3 volume a little at a time, toward the full GZCL method.
Sources
Cody LeFever's 2016 GZCLP applications and adaptations.
GZCL applications and adaptations · Cody LeFever
Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.
Use the sheet at your next session
- Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
- Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
- Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
- Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.
The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.
- Days / week
- 3–4
- Experience
- Beginner
- Progression
- Tiered linear progression
- Focus
- Strength + muscle
Version covered. Cody LeFever's 2016 GZCLP applications and adaptations. Independent editorial companion; no affiliation or endorsement is implied.
The people behind the program.
Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.
- Cody LeFeverGZCL applications and adaptations
- Practical resourcesPlate loading calculatorWarm-up set calculatorEstimated one-rep max
- Lift techniqueSquat form checklistOverhead press guideRomanian deadlift guide
Frequently asked questions
Which version of GZCLP does this cover?
Cody LeFever's 2016 GZCLP applications and adaptations.
How should I use the GZCLP tool?
Enter your T1, T2 and T3 weights. See the four-workout rotation for 12 weeks, plus the rules for T1 and T2 stage changes when you miss, the new 5RM test and the T3 25-rep rule.
Is this an official program spreadsheet?
This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.
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