Gymscore · Program schedule
GZCLP: Program schedule
GZCLP separates a session into a heavier main lift, secondary compound work and higher-rep assistance. That tiered structure makes it useful when you want both barbell practice and a clear place for additional exercises.
Who this template suits
A lifter who wants a structured combination of heavier lifts and accessories and is willing to track the stage of each exercise.
When to choose another option
You want every lift to use one fixed set-and-rep pattern, or you cannot keep track of a rolling workout sequence.
Template length
12 weeks
The saved plan contains a four-workout rotation over 12 weeks. It can be scheduled across three or four weekly sessions; at three sessions, continue the rotation into the next week rather than restarting at Workout 1.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- cable machine
- lat pulldown machine
- dumbbells
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. GZCLP Linear Progression · weeks 1–12
Standard 4-Day Rotation
Workout A1 · T1 Squat / T2 Bench / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 3 | 3 min |
| Bench Press | 3 | 10 | 2 min |
| Lat Pulldown | 3 | 15+ | 60s |
| Dumbbell Curl | 3 | 15+ | 60s |
Workout B1 · T1 OHP / T2 Deadlift / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 5 | 3 | 3 min |
| Barbell Deadlift | 3 | 10 | 2 min |
| Dumbbell Row | 3 | 15+ | 60s |
| Face Pull | 3 | 15+ | 60s |
Workout A2 · T1 Bench / T2 Squat / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 5 | 3 | 3 min |
| Barbell Back Squat | 3 | 10 | 2 min |
| Lat Pulldown | 3 | 15+ | 60s |
| Dumbbell Lateral Raise | 3 | 15+ | 60s |
Workout B2 · T1 Deadlift / T2 OHP / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 5 | 3 | 3 min |
| Overhead Press | 3 | 10 | 2 min |
| Dumbbell Row | 3 | 15+ | 60s |
| Cable Tricep Pushdown | 3 | 15+ | 60s |
Questions answered
Can I run this three days per week?
Yes, the saved plan describes a four-workout rotation that can continue across three weekly sessions. It is not four workouts compressed into three sessions.
What should I log besides weight?
Record the tier, current set-and-rep stage, completed reps and any extra-rep result. Those details determine what you compare next time.
Is every progression rule ready to use unchanged?
No. The saved Tier 3 threshold is internally inconsistent. Review that instruction against the original guidance before using it.