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For whom

You want to get strong on the squat, bench, deadlift and press. GZCLP is Cody LeFever's program for that. One heavy lift a session, a second lift for reps behind it, a pull to finish. Run it on 3-4 days. Fewer days just means each lift comes back less often. New to the lifts? That's fine, every lift starts with a measurement. How it decides explains every rule the app follows.

If you want the simplest version of the same lifts, go with Starting Strength+. If you want size more than the bar, Upper/Lower runs the same days.

What the "+" changes

The structure is LeFever's and so are the tiers. GZCLP moves them through phases. Miss on T1 and you drop from 5×3+ to 6×2+ to 10×1+, then restart the lift from a new max. T2 works its way down from 3×10. This plan runs the first phase of each tier and stays there. The app moves the bar on your projected max instead, in your own plate steps, and a stall deloads instead of dropping you a rung. Nothing here asks you for a max. It measures one.

Modifications

• Run the hinge slot as a round-back pull instead, for more erector work. Change the slot's movement pattern in the plan editor. The new lift measures first.
• Arms at the end, triceps on odd sessions and biceps on even. Add the slots in the plan editor.

When to move on

When a lift stalls twice without a new best, a deload or three grinding sessions in a row each counting once, the app marks it stuck and offers a variation. When a few are sitting there at once, move to Upper/Lower.