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Warrior 2K

Power up your lifts, love the life

Powerlifting With GZCL Method: My Programming

June 27, 2017 by warrioradmin 36 Comments


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: Adductor
T3: Abductor
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:

MAKE SURE TO SUBSCRIBE AND LIKE THIS VIDEO XOXO

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► For programming and nutrition
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Filed Under: Powerlifting Training

Comments

  1. joel østerlie says

    August 7, 2015 at 8:22 pm

    WOW! You are truly an amazing person! Your personality is delightful 🙂
    I think this will give me the progression I need 😀 thanks +megsquats

    Reply
  2. tom marino says

    August 13, 2015 at 1:17 pm

    damm got to say it smart and fucking hot

    Reply
  3. satranifan says

    August 16, 2015 at 1:10 am

    “As you can see I’ve got a pyramid here”

    Confirm Illuminati.

    Reply
  4. Martynas Paliokas says

    August 21, 2015 at 7:04 pm

    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?

    Reply
  5. britney goudy says

    September 19, 2015 at 3:07 pm

    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.

    Reply
  6. italia like the country says

    September 24, 2015 at 6:20 am

    love this method!! it really does work if you want to be both a powerlifting and an NPC competitor

    (but more for a powerlifter)…

    Reply
  7. oh oh says

    November 21, 2015 at 10:34 pm

    Great vid,more easy to understand than the blog post haha gzcl is still a baws though

    Reply
  8. Askmeb Ollix says

    December 26, 2015 at 10:23 pm

    You’re very pleasing to the eye.

    Reply
  9. Alex Armstrong says

    January 9, 2016 at 7:19 pm

    Awesome video well explained really helpful,, thanks meg squats ur amazing!

    Reply
  10. Lookoutfor Alvin says

    January 11, 2016 at 2:05 am

    OMG A LEFTIE

    Reply
  11. Corina Bello says

    February 4, 2016 at 6:14 pm

    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

    Reply
  12. pspfat371m332 says

    February 14, 2016 at 1:09 am

    yo whats up +megsquats lemme eat that ass cupcake 😉

    Reply
  13. Oscar Gutierrez says

    February 16, 2016 at 12:06 am

    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?

    Reply
  14. 0stmackaa says

    February 21, 2016 at 11:56 am

    shut up meg.

    Reply
  15. Stephanie Leonza says

    February 24, 2016 at 4:07 am

    So glad I stumbled onto this video!! Thanks meg!!!

    Reply
  16. Ornatum Nomus says

    March 12, 2016 at 10:22 am

    I not learn good.

    Reply
  17. Austin Dias says

    March 15, 2016 at 1:49 am

    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!

    Reply
  18. Veronica Lara says

    May 16, 2016 at 4:21 am

    How did you decide which exercises to do for each tier?

    Reply
  19. Rehan Bari says

    June 10, 2016 at 4:37 am

    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 🙂

    Reply
  20. Eric Lin says

    June 15, 2016 at 2:57 am

    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?

    Reply
  21. Chris Hartsell says

    July 3, 2016 at 11:39 pm

    Dat booty tho!!:)

    Reply
  22. GlamKitten88 says

    July 28, 2016 at 4:37 pm

    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!

    Reply
  23. Russell F. Nunley says

    August 15, 2016 at 8:27 pm

    Just bought and read the GZCL method book. Great read; thank you for sharing! -Russ

    Reply
  24. Néstor Escobar says

    August 30, 2016 at 3:00 am

    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?

    Reply
  25. Jenny Balls says

    September 16, 2016 at 3:12 am

    https://dqpowerlift.com.au/

    DQPowerlift – Australia’s best supplier of powerlifting shirt, powerlifting gear and Powerlifting Belts .Buy yours today!

    Reply
  26. Joni Faircloth says

    December 29, 2016 at 12:36 am

    Where is your top and sports bra from?! Super cute!

    Reply
  27. Markoi Green says

    January 4, 2017 at 9:27 pm

    How old are you?

    Reply
  28. Venktesh Rao says

    January 7, 2017 at 3:20 pm

    I’m sorry but why do your eyebrows look like 2 sperms swimming towards each other? I cannot unsee this

    Reply
  29. cuznJess says

    February 3, 2017 at 7:08 am

    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!!!

    Reply
  30. Fatih Nielsen says

    March 18, 2017 at 11:03 pm

    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

    Reply
  31. Dan Richter says

    May 7, 2017 at 10:27 am

    Wish my broad was into working out this much

    Reply
  32. christian urmeneta says

    May 7, 2017 at 8:57 pm

    is all 3 tiers supposed to be done in one work out?

    Reply
  33. Molly M Barlow says

    June 2, 2017 at 7:32 pm

    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…

    Reply
  34. Sage Angel says

    June 10, 2017 at 5:40 pm

    Strong(wo)man competor

    Reply
  35. Hannah Schroeder says

    June 23, 2017 at 2:33 am

    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. 🙂

    Reply
  36. Carrots & Kettlebells says

    June 25, 2017 at 4:39 pm

    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

    Reply

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