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The program

GZCLP (4-Day Tiered Linear Progression): Free Spreadsheet, Percentages & Tracker

Free GZCLP (4-Day Tiered Linear Progression) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 4 days/week
Length: 8 weeks
Main lifts: 11

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the GZCLP (4-Day Tiered Linear Progression) spreadsheet

Calculate your GZCLP (4-Day Tiered Linear Progression) weights

Free GZCLP (4-Day Tiered Linear Progression) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Squat 1RM (lbs)

Bench Press 1RM (lbs) Estimated

Deadlift 1RM (lbs)

Overhead Press 1RM (lbs) Estimated

Barbell Row 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)	Squat	4	3	80%	205 lbs	1×45 + 1×25 + 1×10	Tier 1: 4×3 followed by 1×3+ AMRAP
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)	Squat	1	3+	80%	205 lbs	1×45 + 1×25 + 1×10	Tier 1 AMRAP set (leave 1–2 reps in reserve)
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)	Bench Press	3	10	65%	125 lbs	1×25 + 1×10 + 1×5	Tier 2: 3×10 supplemental volume
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)	Lat Pulldown	3	15	—	—	—	Tier 3: 3×15+ (increase weight when final set hits 25 reps)
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)	Leg Curl	3	15	—	—	—	—
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)	Overhead Press	4	3	80%	100 lbs	1×25 + 1×2.5	—
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)	Overhead Press	1	3+	80%	100 lbs	1×25 + 1×2.5	Tier 1 AMRAP set
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)	Deadlift	3	10	65%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	Tier 2: 3×10 deadlift hypertrophy
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)	Barbell Row	3	12	65%	115 lbs	1×25 + 1×10	—
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)	Lateral Raise	3	15	—	—	—	—
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)	Bench Press	4	3	80%	155 lbs	1×45 + 1×10	—
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)	Bench Press	1	3+	80%	155 lbs	1×45 + 1×10	Tier 1 AMRAP set
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)	Squat	3	10	65%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	Tier 2: 3×10 supplemental squat
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)	Lat Pulldown	3	15	—	—	—	—
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)	Cable Pushdown	3	15	—	—	—	—
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)	Deadlift	4	3	80%	205 lbs	1×45 + 1×25 + 1×10	—
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)	Deadlift	1	3+	80%	205 lbs	1×45 + 1×25 + 1×10	Tier 1 AMRAP set
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)	Overhead Press	3	10	65%	80 lbs	1×10 + 1×5 + 1×2.5	Tier 2: 3×10 overhead press
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)	Dumbbell Row	3	15	—	—	—	—
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)	Barbell Curl	3	15	—	—	—	—

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General strength plan

4-day Tier 1 / Tier 2 / Tier 3 linear progression

Late-beginner and early-intermediate lifters who want a structured tiered system: Tier 1 heavy 5×3+ strength sets, Tier 2 3×10 secondary barbell volume, and Tier 3 3×15+ hypertrophy work.

Before choosing this plan

Leave 1–2 reps in the tank on AMRAP final sets rather than grinding to failure so weekly linear progression stays smooth.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Cable station and lat pulldown

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Rotates Squat, Bench Press, Overhead Press, and Deadlift across Tier 1 (5×3+) and Tier 2 (3×10) pairings with Tier 3 back and isolation volume over 8 weeks.

Methodology and sources

Cody Lefever: GZCL Applications & Adaptations

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 80%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 80%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 65%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 80%working

Rest 3:00
1 × 3+ AMRAP @ 80%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 65%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 65%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 80%working

Rest 3:00
1 × 3+ AMRAP @ 80%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 65%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 80%working

Rest 3:30
1 × 3+ AMRAP @ 80%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 65%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00

Week 2

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 82.5%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 67.5%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 82.5%working

Rest 3:00
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 67.5%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 67.5%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 82.5%working

Rest 3:00
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 67.5%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 82.5%working

Rest 3:30
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 67.5%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00

Week 3

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 85%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 85%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 70%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 85%working

Rest 3:00
1 × 3+ AMRAP @ 85%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 70%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 70%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 85%working

Rest 3:00
1 × 3+ AMRAP @ 85%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 70%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 85%working

Rest 3:30
1 × 3+ AMRAP @ 85%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 70%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00

Week 4

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 87.5%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 72.5%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 87.5%working

Rest 3:00
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 72.5%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 72.5%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 87.5%working

Rest 3:00
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 72.5%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 87.5%working

Rest 3:30
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 72.5%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00

Week 5

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 82.5%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 65%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 82.5%working

Rest 3:00
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 65%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 65%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 82.5%working

Rest 3:00
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 65%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 82.5%working

Rest 3:30
1 × 3+ AMRAP @ 82.5%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 65%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00

Week 6

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 85%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 85%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 67.5%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 85%working

Rest 3:00
1 × 3+ AMRAP @ 85%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 67.5%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 67.5%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 85%working

Rest 3:00
1 × 3+ AMRAP @ 85%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 67.5%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 85%working

Rest 3:30
1 × 3+ AMRAP @ 85%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 67.5%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00

Week 7

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 87.5%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 70%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 87.5%working

Rest 3:00
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 70%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 70%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 87.5%working

Rest 3:00
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 70%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 87.5%working

Rest 3:30
1 × 3+ AMRAP @ 87.5%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 70%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00

Week 8

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

4 × 3 @ 90%working

Rest 3:00

Tier 1: 4×3 followed by 1×3+ AMRAP
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

3 × 10 @ 72.5%working

Rest 2:00

Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

3 × 15working

Rest 1:00

Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

3 × 15working

Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

4 × 3 @ 90%working

Rest 3:00
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

Tier 1 AMRAP set

Deadlift main

3 × 10 @ 72.5%working

Rest 2:30

Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

3 × 12 @ 72.5%working

Rest 1:30

Lateral Raise accessory

3 × 15working

Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

4 × 3 @ 90%working

Rest 3:00
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

Tier 1 AMRAP set

Squat main

3 × 10 @ 72.5%working

Rest 2:30

Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

3 × 15working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

4 × 3 @ 90%working

Rest 3:30
1 × 3+ AMRAP @ 90%amrap

Rest 3:30

Tier 1 AMRAP set

Overhead Press main

3 × 10 @ 72.5%working

Rest 2:00

Tier 2: 3×10 overhead press

Dumbbell Row accessory

3 × 15working

Rest 1:00

Barbell Curl accessory

3 × 15working

Rest 1:00