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Strength program

GZCL Method - T1, T2, T3 Weights from Your 1RM

Use e1RM to map GZCL T1, T2, and T3 work from a training max, with tier structure and decision guidance.

Novice to advanced, depending on template
3-4 days/week
Open-ended blocks
Tiered strength, volume, and accessory organization

What GZCL is

GZCL organizes training into tiers. T1 is heavy main-lift practice, T2 is lighter compound volume, and T3 is high-rep accessory work.

Use this page as a loading and decision guide. It does not replace the original program source, coaching judgment, or a full spreadsheet. The purpose is to connect your estimated 1RM to conservative, loadable training weights.

Program principles

  • T1 work uses high intensity and low total reps for the main lift.
  • T2 work builds the same pattern or a close variation with more reps and lower load.
  • T3 work adds muscular volume and weak-point work with high reps.
  • The method is a framework. GZCLP is one beginner-friendly linear progression built from that framework.

Weekly structure

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Day Focus Main work Loading Note
Day 1 Squat T1 Squat T1, bench T2, back T3 T1 heavy; T2 moderate; T3 high-rep Common GZCLP-style pairing.
Day 2 Press T1 Overhead press T1, deadlift T2, row T3 T1 low reps, T2 3x10 or similar Rest at least one day when possible.
Day 3 Bench T1 Bench T1, squat T2, back T3 Repeat tier rules A fourth day often covers deadlift T1.
Day 4 Deadlift T1 Deadlift T1, press T2, row T3 Heavy pull plus upper-body volume Can rotate across three training days if needed.

Example weights from a 405 lb deadlift e1RM

This table uses the percentages from the program notes above and rounds to normal barbell loads. If your recent estimated max is less certain, lower the input max before calculating the block.

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Use % of anchor Load Reps Note
T1 heavy work 85% 345 lb 10-15 total reps Main lift; often singles, doubles, or triples.
T2 compound work 65% 262.5 lb 20-40 total reps Secondary lift or close variation.
T3 accessory work 45% 182.5 lb 30+ total reps Use rep quality, not exact percent, for accessories.
GZCLP T1 start 85% 345 lb 5x3+ Begin with an AMRAP last set, leaving reps in reserve.

Who should use GZCL

  • You want a clear hierarchy between heavy practice, volume, and accessories.
  • You like progression rules but need more balance than a bare novice LP.
  • You can choose variations without turning the program into random exercise selection.

Who should not use GZCL

  • You need a fixed spreadsheet with no exercise decisions.
  • You add too many T3 movements and compromise the main lift.
  • You cannot recover from both heavy T1 and meaningful T2 volume.

Implementation notes

If your deadlift e1RM is 405 lb, T1 work around 345 lb is a starting anchor, not a daily max.

T2 load should be light enough to accumulate clean reps. If T2 turns into a second max effort, the tier system breaks.

T3 work should solve a problem: back volume, triceps, hamstrings, upper back, or similar weak points.

Related calculators and programs

Sources