My in depth overview of Cody Lefever’s GZCL method and how I’m programming it for my powerlifting and strength progression leading up to USAPL Nationals.
Some notes: Thanks everyone for commenting your feedback.
** Note that the percentages should be taken from a training max (not your best ever max). When choosing a training max, select something that you can hit for 2-3 reps on a shitty day. Something you know you can hit no matter what.
** The pyramid and breakdown of the different tiers represent what you’d be doing ever single day of training. So a sample of movements in one day could look like this:
T1: Competition Squat
T2: Sumo RDL
T2: Weighted Pullups
T3: Leg Press
T3: Leg Extension
And program reps according to the guidance in the video.
Buy Cody Lefever’s Ebook:
GZCL YouTube Channel:
GZCL Blog Post on the GZCL Method:
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joel østerlie says
WOW! You are truly an amazing person! Your personality is delightful 🙂
I think this will give me the progression I need 😀 thanks +megsquats
tom marino says
damm got to say it smart and fucking hot
“As you can see I’ve got a pyramid here”
Martynas Paliokas says
Hey, you have 2 upper body days. In both days your t1 exercises are bench and OHP, or you bench one day and add t2 shoulder work and another day you do t1 OHP and t2 accessory bench work?
britney goudy says
Great vid! Super helpful.
Just wondering how you set up your week/rest days. I know you have four different T1s. Do you lift four times per week? And where do you place your rest days?
I’m finding I either get a good squat day or a good deadlift day in a week so I need to adjust my rest days.
italia like the country says
love this method!! it really does work if you want to be both a powerlifting and an NPC competitor
(but more for a powerlifter)…
oh oh says
Great vid,more easy to understand than the blog post haha gzcl is still a baws though
Askmeb Ollix says
You’re very pleasing to the eye.
Alex Armstrong says
Awesome video well explained really helpful,, thanks meg squats ur amazing!
Lookoutfor Alvin says
OMG A LEFTIE
Corina Bello says
Now that I’m not so noob I finally understand this! hahaha Good video. Love to see more on programming as I continue to wrap my head around it. <3
yo whats up +megsquats lemme eat that ass cupcake 😉
Oscar Gutierrez says
Hey meg love the channel! And you are gorgeous!! Got a question I don’t want to compete just be strong asf would this be a good program to follow?
shut up meg.
Stephanie Leonza says
So glad I stumbled onto this video!! Thanks meg!!!
Ornatum Nomus says
I not learn good.
Austin Dias says
I think i’m inlove
Great video, even though i’m not a powerlifter I wish to grow my knowledge in all areas in the industry, thanks for the info!
Veronica Lara says
How did you decide which exercises to do for each tier?
Rehan Bari says
It’s crazy how I’ve been using GZCL for the last year, but I never really knew about it. I train Power building style, so this method of lifting was just a natural inclination for me 🙂
Eric Lin says
during a workout I’m guessing you are mixing T1, T2, and T3 movements. where do you start? I’m assuming you go t3 then t2 then t1?
Chris Hartsell says
Dat booty tho!!:)
This was extremely helpful. I’ve been following this method for a couple of years now, but I didn’t know that it had an official name. Thanks for breaking it down. Hopefully, I can clean up my programming. I’ll be checking out his e-book for sure!
Russell F. Nunley says
Just bought and read the GZCL method book. Great read; thank you for sharing! -Russ
Néstor Escobar says
Hi, Meg, I just sae this video and I have to tell you I loved it. I’m planing to use it on my crossfit sessions but I’m still not understing something (maybe because English is not my native languague) and I appreciate if you could make it clear… The part about the main movements I got it, but about the Intensity of the T2 and T3 I’m a little confused, is it the 65% the weight of the T1 movements, or is it on a new weight goal based on this other movements?
Jenny Balls says
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Joni Faircloth says
Where is your top and sports bra from?! Super cute!
Markoi Green says
How old are you?
Venktesh Rao says
I’m sorry but why do your eyebrows look like 2 sperms swimming towards each other? I cannot unsee this
Hey! I am completely binging on your channel. Can you talk about some of the gym accessories you use and why use them? Like, your weightlifting shoes, belt and wrist straps. TIA!!!
Fatih Nielsen says
Hi Meg 🙂
around 05:44, you say that you do 10-15 reps at T1, overall including all your sets.
But i guess you still do warmup sets, am i correct?
This might be a stupid question, but i just have to be sure.
Best regards FN
Dan Richter says
Wish my broad was into working out this much
christian urmeneta says
is all 3 tiers supposed to be done in one work out?
Molly M Barlow says
hey meg! ive watched this about 10 times and read the ebook but i’m still confused as to how many days I should do this & how long it lasts? how to program it for myself…
Sage Angel says
Hannah Schroeder says
Would this be a good program to try if you’ve never done powerlifting before but are definitely interested? Is it necessary to do so many T3 movements? For your sample training day it looks like it’s mostly lower body exercises but then you also did weighted pull-ups – why is this? I just have so many questions and I’m really interested in knowing more. 🙂
Carrots & Kettlebells says
Hi Meg, this is such a helpful video! After lifting casually for a few years I am planning to compete in my first powerlifting competition soon and have been looking for an easy to use/effective programme (because obviously I want to do well!) and I think I’ve just found it. Thanks for the awesome content 🙂 x