GZCL Program Reviews & Results

Check out GZCL program reviews below.

If you’d like to write your own review, you can use the comment section at the bottom of the page.

For spreadsheets: GZCL Program Spreadsheets

GZCL Program Review Links + Summaries

• https://www.reddit.com/r/powerlifting/comments/3xyvrt/program_review_12_months_of_gzcl/
  • 12 months of GZCL
  • 4 days per week
  • 210lb (95kg) increase on total
  • Used this spreadsheet to help plan workouts
• https://www.reddit.com/r/powerlifting/comments/99u9z0/gzcl_uhf5_a_program_review/
  • Ran UHF variation of GZCL (available in GZCL spreadsheet collection)
  • Ran 4 days per week instead of 5
  • Ran for 5 weeks
  • Lift progress results (all “before” numbers are 90-95% of true 1RM and were the starting training maxes used in programming, LB):
    • Squat
      • 335 x 1  –> 335 x 6
    • Bench Press
      • 195 x 1 –> 195 x 5
    • Deadlift
      • 390 x 1 –> 385 x 5
• https://www.reddit.com/r/weightroom/comments/7sxfuy/program_review_gzcl_half_year_review/
  • Same review posted on /r/GZCL with different discussion in comments
  • Ran for 6 months
  • Used this spreadsheet template (Mediafire Link)
  • Lift progress results (KG)
    • Squat
      • 140 x 4 –> 170 x 3
    • Bench Press
      • 130 x 3 –> 145 x 2
    • Deadlift
      • 220 x 1 (sumo with straps) –> 220 x 1 (hook grip)
      • Noted lack of progress on deadlift was largely due to switching to hook grip and cleaning up form
    • Overhead Press
      • 80 x 4 –> 85 x 5
• https://tjemorgan.wordpress.com/2015/09/25/wendlers-531-and-the-gzcl-method-2/
  • The lifter blended Wendler 5/3/1 for the T1 work and then used GZCL T2 and T3 lifts for additional volume.
  • After 4 cycles, the lifter did not note any significant strength improvement, though they were also in a caloric deficit.
  • I will leave this here as a cautionary tale of how to not program, but this isn’t really a representative review of GZCL and is more a review of the bare bones 5/3/1 template.
• http://neverswole.blogspot.com/
  • This is an incomplete training log of a lifter’s experience with The Rippler. While results are not included here because only two weeks are reviewed, if you wonder what it is like to run The Rippler, this is a fair overview.
• https://www.reddup.co/r/weightroom/comments/9615ww/program_review_gzcls_the_rippler/
  • Ran The Rippler for 12 weeks
  • 4 day program
  • Lift progress (lb)
    • It’s worth noting that the athlete made the below gains while also losing about 10 lbs of bodyweight (230 –> 220)
    • Squat
      • 370 –> 390
    • Bench Press
      • 215 –> 215
    • Deadlift
      • 425 –> 445
    • The athlete also hit several rep PRs on a variety of T2 lifts. They were generally happy with their results on the program.
• https://www.reddit.com/r/weightroom/comments/5w03tk/review_utruthlesshunters_gzcldeathbenchmagort/
  • 10 week overview of GZCL + Deathbench + Magort Hybrid Program
    • GZCL was used for squats
    • Deathbench for bench press
    • Magort for deadlifts
  • 5 day program
  • Lift progress (lb)
    • Squat
      • 315 –> 355
    • Bench Press
      • 205 –> 215
    • Deadlift
      • 405 –> 425
• https://www.reddit.com/r/weightroom/comments/6p1zod/program_review_disbrow_gzcl_magort/
  • 10 week overview of GZCL + Deathbench + Magort Hybrid Program
    • GZCL was used for squats
    • Deathbench for bench press
    • Magort for deadlifts
  • 5 day program
  • Lift progress
    • Squat
      • 305 –> 315
      • 2RM: 275 –> 295
    • Bench Press
      • 205 –> 215
      • 2RM: 185 –> 200
    • Deadlift
      • 420 –> 420
      • 2RM: 375 –> 400
• https://www.reddit.com/r/weightroom/comments/23buej/gzcl_method_year_review/
  • 12 month overview
  • 3 day program
  • 21, male, 160-170 lbs
  • Used MagOrt for deadlifts
  • Lift progress results(lb)
    • Squat
      • 256 –> 365
    • Bench Press
      • 245 –> 275
    • Deadlift
      • 330 –> 405
    • Overhead Press
      • 145 x 1 –> 175 x 2

Video Review: GZCL Program

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.