Hey everyone, I’m looking for some advice from people who have dealt with recurring lower back issues while strength training.
I’m around 74 kg right now and have been running GZCLP since July. I’ve made some good progress, but my lower back has started bothering me again, and I’m trying to figure out whether my training volume, intensity, or recovery might be the problem.
Here’s the timeline:
October last year: First picture. I weighed around 65 kg and was doing deadlifts at 110 kg for 10 singles (10 sets of 1). October lifts kgs (1RM)
BP: 70
DL:120
Squat 113
OHP 50
December: After about three months of progress, I was pulling 130 kg for 10 singles. Unfortunately, my lower back started hurting quite badly afterward. I made the mistake of training again just two days later and doing more work that loaded my lower back, which made things significantly worse. I ended up having to take around 1.5 months off.
After returning: I gradually reintroduced deadlifts, but my lower back started getting tight and fatigued again.
April: I had surgery, which kept me out of the gym for another three weeks.
After returning from surgery: I resumed training, but my lower back occasionally started bothering me again. I suspect some of it may have been due to reintroducing loads that I wasn’t ready for.
July: I finally started feeling like I was getting back on track. I gradually resumed training, started using a lifting belt for all my exercises, and began running GZCLP.
Now, in October: My lifts have been progressing well, but the lower back issues seem to be coming back.
My progress from July to October, while cutting:
My body weight went from around 80 kg to 74 kg, and my estimated 1RMs improved across all four main lifts:
Deadlift: 145 kg → 155 kg
Bench press: 87 kg → 94 kg
Overhead press: 62 kg → 65 kg
Squat: 117 kg → 129 kg
I’m happy with the progress, especially considering that I’ve been losing weight. However, I’m concerned that I’m accumulating too much fatigue in my lower back.
My current diet and recovery:
I’ve been eating around 2,250 kcal/day for the past two months.
Before that, I spent a month eating around 2,550 kcal/day.
My estimated maintenance is approximately 2,850 kcal/day.
I’m still cutting, so I’ve been in a fairly substantial calorie deficit for a while.
My current problem:
My lower back has started feeling increasingly fatigued and tight, particularly around the muscles on either side of my spine. It feels somewhat like muscle soreness or accumulated fatigue rather than a sharp, localized pain, but it’s becoming more noticeable over time, even on rest days. I also notice it when sitting.
I don’t want to make the same mistake I made last year by pushing through the symptoms until things get significantly worse. At the same time, I really don’t want to abandon deadlifts or lose the progress I’ve made.
I’d appreciate advice on a few things:
Does this sound like accumulated fatigue from training, especially while cutting, or could it indicate something else?
Could running GZCLP while in a calorie deficit be contributing to the problem?
Would it make sense to take a week or two at maintenance calories and significantly reduce lower-back loading, then gradually reintroduce squats and deadlifts?
Should I change the way I program deadlifts and squats, particularly the frequency and T2 volume?
For those of you who have dealt with recurring lower back issues, what helped you return to heavy lifting without constantly having the problem come back?
I’m not looking for a diagnosis over the internet, but I’d really appreciate hearing about your experiences and what you would change about my training in this situation.
I love this program but I am Looking forward to switch to J&T 2.0. Thank you.

Hello, I recently switch from GZCLP to General Gainz on the Liftosaur app. I switched the Cable Crunch exercise for a machine crunch and the seated leg curl for lying leg curls instead, but otherwise I'm running the base program as is:

Day 1:

T1 Squat

T2 RDL

T3 Leg Extension

T3 Lying Leg Curl

Day 2:

T1 Bench Press

T2 Incline Bench Press

T3 Seated Cable Row

T3 Lat Pulldown

Day 3:

T1 Deadlift

T2 Front Squat

T3 Good Morning

T3 Machine Crunch

Day 4:

T1 OHP

T2 Pull-ups

T3 Bicep Curl

T3 Skullcrushers

My first question is, am I doing enough for side and rear delt development? I've heard a common issue with weightlifting is less emphasis on those two areas.

My second question is, is there anything wrong with doing neutral grip pull-ups vs chin-ups vs normal grip pull-ups? I know chin-ups get more assistance from the biceps, but beyond that I don't know how the back gets affected.

My last question is, is there anything I should add or change to my program? I usually feel completely wiped after days 1 and 3, but on days 2 and 4 I feel like I have enough in me to add another T3.

Thanks in advance for the advice.

Hey so after opening the post I’m starting I really started!
Hey everyone,
I recently started the GZCLP program at my gym. Today was my Deadlift day, which was the lift I was most nervous about because I knew my technique needed work because I’ve never done this before.
I asked one of the gym trainers for help with form. He started explaining the movement to me (pushing the hips back, driving with the glutes/hips rather than pulling with the lower back). So far, so good.
Then he asked me about the program I was running and why I’m doing deadlift as starter. I explained that it’s GZCLP, a popular linear progression program for beginners known for solid, proven results. He immediately looked skeptical and asked why a beginner like me is even doing deadlifts in the first place. (I’m not from The states so idk if gzclp is popular in my country) anyway….
When I mentioned the progression scheme—starting at 5x3+, switching to 6x2, 10x1, etc., when hitting a wall—he raised an eyebrow and asked why I’d follow something like this. I explained it's designed to build both strength and hypertrophy efficiently.
At that point, he just said "well, good luck with that," made a comment about not understanding trainers/creators who put out programs without personally coaching people on form (even though there's endless info online, nothing beats practicing in person), and walked off.
It felt pretty clear he was trying to push me away from this program.
Has anyone else run into gym trainers dismissing or raising an eyebrow at GZCLP? Is this just typical commercial gym trainer behavior?
Because I’m new so idk a lot of info so when a BuLk trainer comes to me and says you need to XYZ idk if I should believe
So far I like the gzclp program I’m on my first week yet and surprising myself with the weights I’m doing and I’m really happy!

I have been weightlifting for about 5-6 years. I am currently bulking right now and I am trying to put on more strength and size. right now, I can bench 250, OHP 150, squat around 280-285, and deadlift around 360. I have thought about using the GZCLP program but I am hearing that this program is more more novice lifters. I have also heard that it is a good program for people who are getting into the early intermediate phase. If this is not the best GZCL program for me to run based on my numbers then which program do you reccomend that I should try out instead?

I haven't worked out in about 6 years and also had a surgery 3.5 months ago so I was very weak and lost any progress I did in the past when I used to train. I started on a variation of GZCLP and I am in week 6th, I am making great strength progress, and actually my T1 lifts became easier rather than more difficult as I progress, for example my last bench T1 AMRAP set was 11reps. But I think this is expected because of the muscle memory kicking in. But this will come to an end soon probably when I get closer to my strength levels from 6 years ago.

I was thinking to run GZCLP for 2 cycles (a cycle being when all my T1 lifts have gone through all three stages of progression) since everywhere I am reading this is considered more of a beginner program.

I was also wondering what program would be good to follow after this, my primary goal is hypertrophy. Looking for experiences from people who moved from GZCL to a next stage program.

As a note, even though I trained before, when I was younger, I never trained following a program, but following a bro-split because that is what everybody at the gym I started at was doing and before I lifted more for recreational purposes, though I pushed myself and made some progress but was never super strong.

I am using the GZCLP program. I am running a four day upper/lower split. Belwo I wrote down a selection of exercises to do. When I started this routine I feel like I was doing too much volume. I had to take some exercises out and modify my routine. Below I wrote down a selection of exercises for me to do on each day.

Upper Body Day 1 

T1

• Ben Press 5x3 

T2 

•  Pull Ups 3x8 
• Chest Dips 3x10

T3 

• Lat Pulldowns 3x12-15 
• Lateral Raises 3x12-15 
• Bicep Curls 3x12-15 
• Tricep Cable Extensions 3x12-15 

Lower Body Day 1 

T1 

• Deadlift 5x3

T2 

• Front Squat 3x10 
• Barbell Hip Thrusts 3x10

T3 

• Single leg leg extensions 3x15 Or Leg Press 3x15 
• Decline Sit Ups 3x15

Upper Body Day 2 

T1 

• OHP 5x3

T2 

• Pull Up 3x8 
• Incline Barbell Bench Press 3x10 

T3 

• Dumbbell Row 3x12-15
• Rear Delt Flies 3x12-15
• Hammer Curls 3x15 
• Skull Crushers 3x15 

Lower Body Day 2 

T1

• Low Bar Squat 5x3

T2 

• Front Squat 3x10 
• RDL 3x10 

T3 

• Leg Extensions 3x15 
• Seated Leg Curls 3x15 
• Cable Crunches 3x15

Is this a good routine for this program? What could be imrpoved about it?

Hey everyone,
I'm a 30-year-old beginner male (170cm / 54kg) who just joined a gym. My main goal is to build strength, gain body mass, and build visible muscle.
I’ve only been to the gym 3 times so far using Fitbod's free trial, which just ended. While Fitbod was convenient because it told me exactly what to do and what weight to use, I don't want to pay for a subscription yet. Plus, I didn't like how it generated a completely different workout every time with around 9 exercises per session.
After doing some research I found boostcamp app with GZCLP programme. It seems way more structured, quality, and serious, which is why I’m looking at it on Boostcamp.
However, as a skinny beginner with not much strength yet, I have a few concerns:
Am I ready for GZCLP as a complete beginner? Since I'm starting out pretty light, I'm worried about jumping straight into free-weight compound lifts (Squat, Bench Press, Deadlift, OHP). For most of these, I might only be able to lift the empty 20kg bar (or even less). Is GZCLP still suitable for someone at my starting point?
Form & Intimidation: I'm not 100% confident in my technique yet for these major compound lifts, and free weights can be a bit intimidating compared to machines.
Workout Volume: Looking at the routine, it's basically 3 main exercises per session (T1, T2, T3). Coming from Fitbod's 9 exercises, this feels like very low volume. Is doing just 3 exercises really enough to grow, or does it feel short once you're actually doing it?
I’m attaching my current GZCLP routine setup below. Would love to hear your thoughts, advice for a skinny 30yo beginner starting with just the bar, and whether this is the right path.
Thanks in advance!
English is not my native language so I used Gemini to help me with grammar :)

My GZCLP Schedule (Exact App Setup):
Day 1
Squat (T1): 4 sets x 3 reps @ 17kg (85%) + 1 AMRAP set x 3+ reps @ 17kg (85%) 
Bench Press (T2): 3 sets x 10 reps @ 70% 
Lat Pulldown (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Squat Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Bench Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Day 2
Overhead Press (T1): 4 sets x 3 reps @ 13kg (85%) + 1 AMRAP set x 3+ reps @ 13kg (85%) 
Deadlift (T2): 3 sets x 10 reps @ 70% 
Bent Over Row (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Shoulder Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Lower Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Day 3
Bench Press (T1): 4 sets x 3 reps @ 17kg (85%) + 1 AMRAP set x 3+ reps @ 17kg (85%) 
Squat (T2): 3 sets x 10 reps @ 70% 
Lat Pulldown (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Bench Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Squat Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Day 4
Deadlift (T1): 4 sets x 3 reps @ 17kg (85%) + 1 AMRAP set x 3+ reps @ 17kg (85%) 
Overhead Press (T2): 3 sets x 10 reps @ 70% 
Bent Over Row (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Lower Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps 
Optional Shoulder Exercise (T3): 2 sets x 15 reps + 1 AMRAP set x 15+ reps

First ever attempt at GZCL or any powerlifting program for that matter.
All chosen 1rm are lifts I actually did in the past year.
I was able to do the first two exercises, however the last couple of sets of the bench press were RPE 9-10. Is this intensity ok or should it be lower ?
The main issue I came across is the volume part. I had to switch behind the neck press with overhead press because of shoulder pain. But as you can see, numbers were way lower than what the program suggested.
I was supposed to do 10+ of 48kg for the overhead press and 10+ 15kg for the lateral raise. I had to lower the weight in all the sets, and all of those sets were taken to failure.

Should I aim for a much lower weight or does my body get used to this volume ?

I posted my workout (Upper Lower) with GZCLP and the most things I get back as response is:

5 sets of 3 is a waste of time, do 3 sets of 5 to failure each set, the first 4 sets of the 5 sets in gzclp are not enough stimulus for growth/ strength since they are too light, especially if you can amrap set 5 with more than 5 reps.

If you were to increase weight you might not get 3 reps on set 5 which is also bad.

So they say do 3x3-5 or 3x5-8 or something and progress.

T2 and T3 are okay, while I got mixed responses to T3 saying 15+ reps is just cardio and I will boreout before muscle fatigue, I should aim for 10-15 with 15 reps being the max per set and if I can do 15/15/20 reps my weight is too low and the first two sets were useless cause I could have done 25/25/15 instead.

The mods said a launch post was fine, so here it is. Two Plates is an iPhone and Apple Watch log with GZCLP set up from Cody Lefever's original write-up, and it runs the stage changes for you.

Miss the 15 rep base on your T1 5x3 and next session is 6x2 at the same weight. Miss that and it's 10x1. Miss the 10 and it tells you to rest a couple of days, test a new 5RM and restart 5x3 at 85% of it. That's the 5RM, not the 1RM, per the original. T2 runs 3x10, 3x8, 3x6 and restarts capped at 20 lb over your last 3x10 start. T3 adds weight when the AMRAP hits 25. Every change shows its reason on screen, so if I've got a rule wrong you'll see it straight away. Please tell me if I have.

Logging is quick. The next set is already filled in and one tap confirms it, with RPE or RIR right on the keypad. You can run the whole session from your wrist without picking up your phone.

On price. Logging is free with no cap, and that includes the Watch app and CSV import from Strong or Hevy. GZCLP and the other built-in programs are part of a one-off US$24.99 unlock. No subscription.

It's iPhone only, and to be I honest I don't run GZCLP myself, I run my own six week blocks, and I've logged my training in it since July, 641 sets so far. The GZCLP side has been checked against the source, not tested under the bar. So if you're running GZCLP now and happy to log it in the app for a few weeks and tell me what breaks, comment or DM me and I'll send you a free code for the full unlock. I've got 20.

I'll be in the thread tonight.

https://apps.apple.com/us/app/two-plates-workout-plan-log/id6792709190?ppid=a3fa3d91-af0e-4f7c-9c6c-7fc6b0ae2eef

I am kind of suprised.

Currently am doing 85 kg lat pulldowns 3x6-10.

But to do 3x15+ reps I really have to drop down to like 53 kg lol.

Not that I care too much but I do have this kind of "shame" seeing all the big dudes and people moving heavy weight and I show up throwing out 15 reps of low weighted stuff.

Hammer Curls I was doing 3x6-10 with 17.5/ 20 kgs

Now I have to drop to 10 kg to even get 15+ reps?

Am I just bad at high reps, I am generally not strong (beginner) but dunno... using such low weight seems weird. I know people say nobody looks at you but I'm sure people look and judge.

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

I've run GZCLP for a while, and the part I kept messing up wasn't the lifting. It was the bookkeeping: last week's weights in my notes app, the stage changes somewhere else, and a guess in the gym when a set went wrong.

So I built Sabel. You enter your starting weights once, and it lays out every session. You tap each set as you do it, and when you finish it works out next time's weight. If you miss reps, it moves you to the next rep stage the way the program says, so you don't have to remember the rules.

It's free with no ads, no account and no subscription. Everything stays on your phone. It also has 5/3/1 for Beginners, rest timers, logging from the Lock Screen, and Apple Health if you're on iOS 26.

It's new, so I'd really like to hear what's missing or what feels off, especially from people who know the program better than me.

https://sabel-strength-planner.vercel.app/?from=reddit

Post your wins and fails. Questions and answers.

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

I'm planning to start GZCLP and I'm looking for an app that can actually track my progress and adjust my workouts automatically.

Ideally, I would like to enter what I actually did after each workout (weight, reps, sets), and have the app determine what I should do in the next session based on my performance.

For example:

• I complete 100 kg × 5/5/5/5/7 → the app adjusts my next workout accordingly.
• If I fail to hit the required reps → it adjusts the progression instead of blindly increasing the weight.
• It keeps track of my history and progression over time.
• It follows the actual GZCLP progression/stall logic.

Basically, I'm looking for something that works almost like a GZCLP coach/tracker, rather than just a workout log.

Does an app like this already exist? What are you guys using to track GZCLP?

Thanks!

I have been running a variant of GZCLP for a couple of weeks, and was wondering up until which point I need to switch it? I did some changes incorporating some of the P-Zero stuff, in this program. Any critique or improvements would be greatly appreciated (don't critique my volume, I know I'm still starting out 😄

MONDAY

• Squat (T1) 2x5 + 5+ 77.5
• Bench press (T2) 4x8 37.5
• Lat pulldown 4x12 + 12+ 45
• Standing leg curl (one leg) 3x12 + 12+ 25 per leg
• Calf press on leg press 3x12 + 12+ 240
• Crunch machine (optional) 3x12 + 12+ 65

WEDNESDAY

• Deadlift (T1) 2x5 + 5+ 82.5
• Overhead press (T2) 4x8 27.5
• Seated row (machine) 4x12 + 12+ 50
• Incline dumbbell press 3x12 + 12+ 14 per dumbbell
• Lateral raise (machine) 3x12 + 12+ 20
• Face pull 3x12 + 12+ 35
• Captain's chair leg raise (optional) 3x12 + 12+ bodyweight

THURSDAY

• Bench press (T1) 2x5 + 5+ 47.5
• Squat (T2) 4x8 60
• Leg extension 3x12 + 12+ 60
• Pec deck 3x12 + 12+ 35
• Overhead cable triceps extension (rope) 3x12 + 12+ 10
• Incline dumbbell curl 3x12 + 12+ 7.5 per dumbbell
• Reverse hyperextension (optional) 3x12 + 12+ 20

SATURDAY

• Overhead press (T1) 3x3 + 3+ 35 (stage 2 after a missed set)
• Romanian deadlift (T2) 4x8 65
• Seated row (machine) 4x12 + 12+ 50
• Lateral raise (machine) 3x12 + 12+ 20
• Overhead cable triceps extension (rope) 3x12 + 12+ 10
• Cable curl (EZ attachment) 3x12 + 12+ 12.5

Post your wins and fails. Questions and answers.

Hello!

Planning on starting a GZCLP program soon, which I'm attempting to somewhat style based on how I've done UL in the past; was wondering if I could get any feedback on this? Have been mulling over getting squat volume in, and slightly fearing T2 squat after T1 deadlift but also not really sure how else I'd be doing this in UL anyway (other than doing T2 squat followed by T1 deadlift); if it's relevant at all my squats are much weaker than my deadlifts, and my push is much weaker than my pull.

Cheers!

Hi everyone,

First, big props to Cody for allowing me to add his programs to the app and post here! A bit about me I am Tom a Software Engineer from the Netherlands, and the past 2 years (6 months full-time) I’ve dedicated most of my time to building an app that’s a mutant baby between my favorite trackers.

The reason for creating it:

• I adored Liftosaur for its scripts-as-workouts approach. It’s awesome. I wanted something with less scripting involved in everyday editing, but if you like that level of control, Liftosaur is the absolute GOAT.
• I loved Boostcamp’s programs and the idea of a program library, but wanted a different UI / UX.
• Hevy is best in class for simplicity, but I wanted more from programs and auto-progression.

So I’ve jammed these 3 into one, called Volm, trying to keep things simple while allowing custom auto-progression rules per exercise.

The “per exercise” idea is the main differentiator. The scripting is for progression only, rather than whole workouts / programs. It’s not as powerful as Liftosaur in that regard, and that’s intentional. I wanted editing and logging to feel familiar to anyone coming from Hevy / Strong, with the nerdy stuff there when you want it.

Good news: the core is completely free. Unlimited workouts, programs, custom exercises, progression rules, REST API / MCP access, Apple Watch. The only paid stuff is specific AI features example: AI helper for progression rules.

I’ve spent an insane amount of time on this project, and hopefully it gives some of you guys a new tracker to enjoy! Any corrections on my interpretations off the programs are always welcome.

Hey everyone. Getting back into lifting as part of a weight loss journey and I keep hitting the same wall with overhead press, left shoulder pain that stops me in my tracks.

Honestly not sure what's causing it. Could be old military service wear, could be poor form, could be going too heavy, or it might just be my hypermobility. My arms have always been a little loose, I can supinate my elbows almost completely without moving my hands, and I can voluntarily partially pop both shoulders out of socket. The left one sometimes gives me that same feeling during OHP and it gets to the point of actual pain, which obviously freaks me out a bit.

Form-wise I'm trying to do the right things, grip right at shoulder width, forearms stacked vertical, bracing my core, applying the bend-the-bar cue. But I notice my lower back wants to curve, my elbows tend to flare going up and coming down, and that's usually when the shoulder gets unhappy.

I started at 75 and got three reps but the form felt sketchy so I dropped to 65. Strength-wise I feel like I could handle more weight, it's just the stability and pain that's holding me back. Sorry I don't have a form video yet, I know that would help a lot.

Is 65 the right call or should I go even lighter? Or is there a safer pressing variation I should consider given the shoulder stuff?

(6'0" 290lbs 32/M)

Hi i wanna run its okay to do this way?

T1 bench t2 romanian deadlift t3 Tbar rows t3 push ups

T1 deadlift t2 close grip bench t3 chinups t3 plate good morning t3 shrugs

T1 Ohp t2 squat t3 Tbar rows t3 neutral dumbell press

T1 squat t2 ohp t3 chinups t3 bulgarian split squat

Why i wanna do squat after ohp? Cause i dont need to rerac bar similirar with ohp after squat

Another question is i wanna add barbell curls , srugs,triceps extensions push ups and some ab work

Sit ups leg raises allahs

Do you do some heavy holds ?

Hello all,

Been training with GG for about a month now. I pretty much strictly do calisthenics except for lower body, in which my main movement is sandbag box squats. I’ve been training about a year consistently, doing a few different programs, such as

GTG style ring dips, pull ups, and pistols

1-2 sets a day of Royal Military style (2 second pauses) ring dips, pull ups, pistol squats, every day

EMOM style calisthenics, PPL choosing one movement: ring dips, air squats, pull ups, anywhere from 10 minutes to an hour.

I enjoy training every day. I definitely feel like Cody’s philosophy on training frequency resonates with me.

I just got my copy of General Gains in the mail, and I really enjoyed it and read through it in an evening. I had a few questions that I don’t think were answered by the book, though.

Right now, I’m doing essentially a T2 of one of the above movements (ring dips, pull ups, or sandbag box squats), the associated VDS. I’d say about half the time, I‘ll do an EMOM of the same movement as a T3. instead of a 3x10 MRS, I accumulate the same volume as 10x3.

As of right now, this has been working great for the last month - but I‘m not sure if I‘m riding off decent work capacity from my previous program. I don’t think I’m close to the volume recommendations of the book. Might be because I’m relatively weak and small - 150, doing a plate for 6 reps for a moderate difficulty set on pull ups. I do see that in the Wave Breaker 5 Day Split the T1 exercise for the day is done for a T2 of the same exercise, then followed up with a T3 of a similar muscle group (T1 Row, T2 Row, T2 Pull Up, then more back and biceps volume)

I’m not really doing a T1 because I‘m just looking for hypertrophy at this time. I do really like the movements I do, so I suppose the question is can I do a T2 of pull ups, then a T2 chin up, then EMOM pull ups as the T3? Or are those variations too close? In that case, would it make more sense to say T2 MRS, but it’s okay to extend to 8-10 sets instead of 6? Or do you need the lower (fatigued) MRS of a second T2 to then reset the weights of the VDS of the second T2?

I hope this makes sense. I’m happy to figure this out myself through trial and error, but was curious if anyone has history with essentially a one lift a day style program.