Is GZCL good for powerlifting?

Yes—GZCL is one of the most flexible powerlifting programs available. Its tiered structure allows you to customize volume and intensity for your specific needs. Many lifters use it to run up to a meet by shifting T1 loads higher and T2/T3 volume lower in the final weeks.

How many days per week is the GZCL program?

GZCL can be run on 3, 4, or 5 days per week depending on the specific template. Jacked and Tan 2.0 uses 4 days. Gladiator Lift's flexible scheduling lets you adapt any GZCL template to your available training days.

What are good T2 exercises for GZCL?

Good T2 choices include pause squats, close-grip bench, Romanian deadlifts, front squats, and incline press. T2 exercises should be close variations of your competition lifts. You can build your full exercise library inside Gladiator Lift and assign exercises to each tier.

How do I progress on GZCL?

Progression on GZCL is driven by hitting the top-end rep target for T1 (e.g., completing 15 total reps) before adding weight. Gladiator Lift tracks your total reps per T1 set cluster automatically so you always know when it's time to increase load.

GZCL Method: The Complete Program Guide

Q: What is the GZCL method?

The GZCL method is a tiered training system created by Cody Lefever that separates training into T1 (competition lifts at high intensity), T2 (supplemental lifts at moderate intensity), and T3 (accessory work at high volume). Gladiator Lift lets you configure all three tiers in a single program template.

Quick Answer: The GZCL Method, developed by powerlifter Cody Lefever, organizes training into three intensity tiers that let you accumulate high competition-lift specificity and high volume simultaneously. Gladiator Lift makes running GZCL seamless by tracking tier targets, auto-calculating percentages, and flagging progression triggers across all three tiers.

The GZCL Method has earned a devoted following among intermediate and advanced powerlifters because of one thing: it works for almost everyone. Unlike rigid cookie-cutter programs, GZCL is a system—a framework you populate with your own exercise selections and volume targets based on your training age, recovery, and competition goals.

In this guide you'll find everything you need to run GZCL effectively: tier definitions, rep schemes, percentage guidelines, full weekly templates, a breakdown of the popular Jacked and Tan 2.0 application, and a walkthrough of how to configure it all inside Gladiator Lift.

What Is the GZCL Method

GZCL stands for its creator's online handle: Cody Lefever (username GZCLP on Reddit). Lefever, a competitive powerlifter and military athlete, developed the system to address a common problem: most programs either optimize for intensity or for volume, but not both.

The insight behind GZCL is elegant. High-intensity work (near-maximal loads) builds strength but cannot be performed at high volume without excessive fatigue. High-volume work builds muscle and work capacity but at intensities too low to be sport-specific for powerlifting. GZCL resolves this tension by separating the two into distinct training tiers performed in the same session.

The result is a training structure that develops both the neural adaptations required for maximal strength and the muscular development that underpins long-term progress.

The Three-Tier Structure

The entire GZCL system rests on three tiers differentiated by intensity, volume, and exercise selection.

Tier	Intensity	Rep Range	Sets	Purpose
T1 – Competition Lifts	>85% 1RM	1–5 reps	Multiple clusters	Maximal strength, sport specificity
T2 – Supplemental Lifts	65–85% 1RM	6–12 reps	3–5 sets	Hypertrophy, weak-point strength
T3 – Accessory Work	<65% 1RM	15–25+ reps	2–4 sets	Isolation, GPP, prehab

Tier 1 (T1) is the foundation of the program. Your T1 exercises are your competition squat, bench press, and deadlift. Work sets are performed at intensities above 85% of your one-rep max, meaning the weight is genuinely heavy and every rep demands technical precision. Tier 2 (T2) uses close variations of the competition lifts at moderate intensity. Think pause squats, close-grip bench, Romanian deadlifts, front squats, and incline press. The goal is to accumulate substantial volume that develops the muscle mass and movement patterns that feed into T1 performance. Tier 3 (T3) covers isolation and accessory work: curls, tricep pushdowns, lat pulldowns, face pulls, and similar movements. These keep the joints healthy and address weak points without meaningfully taxing the central nervous system.

GZCL Rep Schemes and Percentages

The most commonly used T1 rep scheme is the 2×(2+) or 5×3+ cluster format. Here's how it works:

T1 Rep Clusters

The standard T1 protocol accumulates 15 total reps across multiple sets before adding weight. For example:

Set 1: 3 reps @ 85%+ of 1RM
Set 2: 3 reps
Set 3: 3 reps
Set 4+: As many reps as possible (AMRAP) until 15 total reps are completed

Once you hit 15 total reps across your work sets, add weight to the bar. This self-regulating progression means you only increase intensity when you've demonstrated sufficient capacity.

T1 Percentage Guidelines by Rep Target

Rep Target	% of 1RM
1 rep	95–100%
2 reps	90–95%
3 reps	85–90%
4 reps	80–87%
5 reps	75–85%

T2 Structure

T2 sets follow a straightforward volume accumulation model. A typical T2 prescription looks like:

3–5 sets × 8–12 reps at 65–75% of 1RM
Progress by adding reps until hitting the top of the rep range, then add weight

For example: Pause Squat 4×8 at 65% of your competition squat 1RM. Once you hit 4×12 consistently, add 5–10 lb and return to 4×8.

T3 Structure

T3 exercises are typically performed for 2–4 sets of 15–25 reps using light to moderate loads. The goal is muscle pump and tendon/ligament health, not grinding near-maximal effort. These sets should leave you feeling stimulated, not depleted.

Sample GZCL Weekly Templates

4-Day GZCL Template (Upper/Lower Split)

Monday – Lower Body

Exercise	Tier	Sets × Reps	% of 1RM
Squat	T1	5×3+ (15 total reps)	85%
Romanian Deadlift	T2	4×10	65%
Leg Press	T3	3×15	Moderate
Leg Curl	T3	3×15	Moderate

Tuesday – Upper Body

Exercise	Tier	Sets × Reps	% of 1RM
Bench Press	T1	5×3+ (15 total reps)	85%
Incline Dumbbell Press	T2	4×10	—
Overhead Press	T2	3×8	65%
Tricep Pushdown	T3	3×20	Light
Face Pull	T3	3×20	Light

Thursday – Lower Body

Exercise	Tier	Sets × Reps	% of 1RM
Deadlift	T1	5×3+ (15 total reps)	85%
Front Squat	T2	4×8	65%
Leg Press	T3	3×15	Moderate
Hyperextension	T3	3×15	Bodyweight

Friday – Upper Body

Exercise	Tier	Sets × Reps	% of 1RM
Bench Press	T1	5×3+ (15 total reps)	85%
Close-Grip Bench	T2	4×10	65%
Barbell Row	T2	4×8	Moderate
Bicep Curl	T3	3×20	Light
Lat Pulldown	T3	3×15	Moderate

3-Day Full-Body GZCL Template

For lifters who can only train three days, you can distribute all three competition lifts across each session. Each session begins with one T1 movement and layers T2 and T3 work around it.

Session A: Squat (T1), Bench (T2), Deadlift accessory (T3) Session B: Bench (T1), Deadlift (T2), Squat accessory (T3) Session C: Deadlift (T1), Squat (T2), Bench accessory (T3)

This rotation ensures every lift gets T1 attention once per week while the other two are reinforced at moderate intensity.

GZCL Jacked and Tan 2.0

Jacked and Tan 2.0 (JnT2.0) is the most popular pre-written GZCL application, developed by Lefever specifically for powerlifting meet preparation. It runs for ten weeks across four days per week and peaks the lifter for a competition at the end.

JnT2.0 Periodization Overview

Phase	Weeks	T1 Load	T2 Volume
Base Building	1–4	75–80% × 3–5 reps	High (4–5×10)
Strength Phase	5–8	82–88% × 2–3 reps	Moderate (4×8)
Peaking	9–10	90–95% × 1–2 reps	Low (3×5)

The key feature of JnT2.0 is its wave-loaded T1 scheme: each week's T1 work increases intensity and decreases volume in a planned wave, culminating in heavy singles and doubles in the final two weeks before the meet.

T2 work follows the same wave in reverse—volume is highest in the base phase and tapers significantly during peaking so that cumulative fatigue drops ahead of competition.

For lifters not targeting a specific meet, JnT2.0 can be run continuously by resetting to the base phase after the peak, entering with slightly higher 1RM numbers.

Programming GZCL for Powerlifting Meets

The key to peaking for a powerlifting meet on GZCL is managing T2 volume in the final three to four weeks. Here is a simple peaking protocol:

Week –4: Continue normal T1 and T2 volume. This is your last heavy volume week. Week –3: Reduce T2 sets from 4–5 to 3. Maintain T1 intensity. Week –2: Drop T2 to 2 sets. Begin opening-attempt T1 singles (90–93% of planned openers). Week –1 (Peak/Deload): T1 openers only, 1 set × 1 rep. Eliminate T2 and T3 entirely. Sleep, eat, and recover.

This taper strategy ensures your nervous system is fresh and your muscles are recovered for max-effort attempts on the platform.

When comparing GZCL to other powerlifting programs, it sits comfortably alongside 5/3/1 and Texas Method as top intermediate choices. Its biggest advantage is customizability; its biggest challenge is that self-directed lifters need discipline to avoid adding too much volume to T2 and T3.

Setting Up GZCL in Gladiator Lift

Gladiator Lift is ideal for GZCL because the tiered structure maps perfectly onto the app's program builder. Step 1 – Set your 1RMs. Enter your best squat, bench, and deadlift in the profile. These drive the automatic percentage calculations for all T1 sets. Step 2 – Build your program template. In the program builder, create your four weekly sessions. For each session, add exercises and assign them a tier label in the notes field (T1, T2, T3). Set target sets, reps, and percentage-of-1RM for each T1 exercise. Step 3 – Configure T1 rep targets. Use Gladiator Lift's AMRAP tracking feature to log every rep on your final T1 set. The app totals your reps across the cluster and highlights when you've hit 15—your signal to progress. Step 4 – Track T2 progression. Log completed sets and reps for each T2 exercise. When you consistently hit the top of your rep range (e.g., 4×12), the app flags it and you increase the load. Step 5 – Review weekly volume. Gladiator Lift's volume dashboard shows total sets and tonnage per lift per week, making it easy to see whether your T2 volume is appropriate or needs adjustment heading into a peaking block.

With GZCL loaded into Gladiator Lift, you spend your energy lifting—not managing spreadsheets. Every set, every tier, every progression trigger is tracked automatically.