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GZCLP Linear Progression
Build Strength Through Progressive Tiers
Intermediate
Strength
270 min4 sessions24 exercisesbarbelllinear-progressioncompound4-day
Adductor BrevisAdductor LongusAdductor MagnusBackBiceps BrachiiBrachialisBrachioradialisChestDeltoid AnteriorDeltoid LateralDeltoid PosteriorErector SpinaeGastrocnemiusGluteus MaximusHamstringsHipsIliopsoasInfraspinatusLatissimus DorsiLevator ScapulaeObliquesPectineousPectoralis Major Clavicular HeadPectoralis Major Sternal HeadQuadricepsSartoriusSerratus AnteriorShouldersSoleusTensor Fasciae LataeTeres MajorTeres MinorThighsTrapezius Lower FibersTrapezius Middle FibersTrapezius Upper FibersTriceps BrachiiUpper ArmsWaist
BarbellBody weightCableDumbbellLeverage machine
About this routine
GZCLP is a proven 4-day linear progression program built on a 3-tier system: heavy compound lifts (T1), moderate secondary compounds (T2), and high-rep accessory work (T3). Each tier serves a specific purpose in building maximal strength while maintaining muscle balance. Designed for intermediate lifters ready to push their limits with built-in progression and failure protocols.
Workout Sessions
1
Day 1: Squat Focus
6 exercises · 70 min
2
Day 2: Overhead Press Focus
6 exercises · 65 min
3
Day 3: Bench Press Focus
6 exercises · 70 min
4
Day 4: Deadlift Focus
6 exercises · 65 min
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