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Based on the popular GZCLP program by Cody LeFever, this template uses his tiered training methodology with autoregulated progression — hence the "+" modifier.

Build strength on the big four lifts while developing a solid muscular base!

Focus

The goal is building strength in the squat, bench press, deadlift and overhead press, while accumulating hypertrophy volume through accessory work.

Exercises are organized into three tiers:

• T1 — heavy compound lifts for strength
• T2 — lighter compound lifts for volume
• T3 — accessories for weak points and muscle growth

Structure

Four days a week. Try co-locating no more than two training days consecutively for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: training
• Wed: rest
• Thu: training
• Fri: rest
• Sat: training
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

This template uses two autoregulated progression models:

Strength exercises (T1) — weight increases in varying increments and frequencies based on your performance.

Hypertrophy exercises (T2, T3) — progression happens by adding reps, adding weight and resetting reps, or microloading when adding a rep is too difficult.

The app handles progression automatically.