GZCL P-Zero is the flexible, do-it-your-way framework from Cody Lefever, the coach behind the whole GZCL family. It keeps the GZCL pyramid of three tiers but drops the rigid week-by-week layout, so you can run it full-body or on any split you like.
Instead of fixed weeks, P-Zero moves through three stages. Each tier gets heavier and drops reps as you advance, and you move up a stage when your top set stops improving. It is autoregulated, which makes it run as long as you keep progressing.
If you are newer to the system, start with our GZCLP beginner program or browse the full GZCL method spreadsheets for the other templates.
Table of Contents
GZCL P-Zero on Boostcamp
There is a 12-week, auto-progressing version called P-Zero Ultra (GZCL 2.0) on Boostcamp. It handles the stage logic and weight jumps for you and is free to run in the app. You can find it here: P-Zero Ultra (GZCL 2.0) on Boostcamp.
GZCL P-Zero Spreadsheet
My free spreadsheet runs the open-ended P-Zero method so you can drive it yourself. Enter your 1-rep maxes on the Setup tab and it fills in your Training Maxes and your stage-1 starting weights for every lift.
The Template tab lays out a 4-day week with T1, T2, and T3 slots. The Stages tab shows exactly how the sets and reps shift from Stage 1 to Stage 3 and when to advance, and there is a Cardio tab for the two weekly conditioning sessions.
Method via Cody Lefever’s GZCL P-Zero writeup.
How GZCL P-Zero Works
Every GZCL workout is organized into three tiers. T1 is your main compound (squat, bench, deadlift, or press) trained heavy for low reps, usually one lift per session, with the last set taken as an AMRAP. T2 is a variation or support lift trained for moderate reps to build muscle.
T3 is your isolation and accessory work, done for higher reps and taken to within a few reps of failure. You run three to five T3 movements a session. A common guideline is a 1:2:3 volume ratio across T1, T2, and T3.
The Three Stages
This is what makes P-Zero tick. Each tier climbs through three stages, getting heavier and dropping reps as it goes. You advance one tier at a time based on its own progress.
| Tier | Stage 1 | Stage 2 | Stage 3 | Advance a stage when… |
|---|---|---|---|---|
| T1 (strength) | 4 x 4 | 4 x 3 | 4 x 2 | your AMRAP set stops adding reps vs last session |
| T2 (hypertrophy) | 4 x 12 | 4 x 10 | 4 x 8 | you can no longer complete all reps at the weight |
| T3 (isolation) | 60 reps | 45 reps | 30 reps | you hit the target in ~3 sets, 1-3 reps from failure |
Add weight whenever you can: upper body around 5 lb (2.5 lb if you have micro plates), lower body around 10 lb (5 lb micro). Your T1 last set is always an AMRAP, and how it moves week to week is what tells you when to change stages.
The 4-Day Split
The default layout is four lifting days plus two cardio days. You can rearrange it into upper/lower or push/pull if that suits you better. Just avoid pairing a T1 and a T2 that are too similar on the same day.
| Day | T1 (main) | T2 (variation) |
|---|---|---|
| Day 1 | Back Squat | Romanian Deadlift |
| Day 2 | Bench Press | Incline Bench |
| Day 3 | Deadlift | Front Squat |
| Day 4 | Overhead Press | Incline Bench |
Setting Your Training Max
T1 works off a Training Max of 90% of your 1-rep max. T2 works off roughly 65% of your 1RM for the variation lift, or 90% of your 10-rep max if you would rather use that. Your stage-1 starting weight for both T1 and T2 is 80% of the Training Max.
The spreadsheet does this math for you once you enter your numbers. If your maxes are old or you are not sure, set them a little conservative. The stage progression will push the weight up quickly enough.
How to Progress
Add weight every session you can and watch your T1 AMRAP set. When it stops adding reps compared to the last time, move T1 to the next stage. Handle T2 and T3 on their own schedules using the rules in the table above.
Once a lift stalls even after a fresh stage, deload it about 10% and build back. You can deload one lift at a time or take a full-program deload every 6 to 12 weeks. After Stage 3, retest your maxes or bump your old starting weights up and run the stages again.
Frequently Asked Questions
What is GZCL P-Zero?
P-Zero is a flexible GZCL framework from Cody Lefever built on the T1, T2, T3 tier system and a three-stage progression. It is open-ended rather than a fixed-length program, so you keep running it as long as your top sets keep improving.
How is P-Zero different from GZCLP?
GZCLP is the beginner linear-progression program with a simple add-weight-each-session model. P-Zero is a more flexible, autoregulated take that uses stages and AMRAP performance to decide when to change gears, which suits lifters past the beginner stall.
What is a Training Max?
A Training Max is a working number you base your percentages on instead of your true 1-rep max. In P-Zero, T1 uses 90% of your 1RM as its Training Max. Using a slightly conservative number keeps your heavy sets fast and repeatable.
How many days a week is P-Zero?
The standard setup is four lifting days plus two cardio days a week. The lifting can be arranged full-body or as an upper/lower or push/pull split, so you have room to fit it to your schedule.
Is P-Zero good for beginners?
A true beginner is better served by GZCLP, which progresses faster and is simpler to run. P-Zero shines for intermediate lifters who have stalled on straight linear progression and want a flexible, autoregulated structure.
What is the difference between this sheet and the Boostcamp version?
This spreadsheet runs the open-ended P-Zero method and you drive the stages yourself. The Boostcamp P-Zero Ultra is a 12-week version that auto-progresses the weights and stages for you in the app. Both are free.
