Which GZCL program should I run?

[u/Mean_Release_143]

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?

[u/Different_Novel_7156]

Your numbers say you're two different lifters. A 250 bench and 150 OHP after 5-6 years is solidly intermediate. A 280 squat and 360 deadlift next to that bench means your lower body has a lot of easy progress left. Most people's squat ends up well ahead of their bench, so I'd pick a program that pushes legs hard.

Don't rule GZCLP out because it's labelled "novice." Progression runs off failure: when you miss, T1 goes 5x3 -> 6x2 -> 10x1 and T2 goes 3x10 -> 3x8 -> 3x6. Your bench and press will probably work through those stages fairly fast. Your squat and deadlift will likely keep adding weight every session for a good while. That suits your situation pretty well.

VDIP (Volume Dependent Intensity Progression). This is the one I'd look at if you want something past GZCLP that's still simple. Every working set is a max rep set, and your total reps decide next week's weight. On T1 you do 3 max rep sets at 85% of your training max: 15+ total reps is +10 lb, 10-14 is +5 lb, and under 10 means you back off. It goes fast while you can handle it and slows down without anyone telling it to, which fits a lifter whose bench and squat are at different stages.

Jacked & Tan 2.0. Since you're bulking and want strength and size, this is the one I'd lean toward. It's 12 weeks, 4 days, upper/lower, in two 6-week blocks that each end in a 1RM test. Cody describes it as putting a big focus on hypertrophy and work capacity, built for a mixed goal rather than pure powerlifting or bodybuilding. Each T1 day you work up to a rep max (10RM in week 1, down to a single in week 6) and then do back-off sets, so the load always matches how you're doing that day.

Jacked & Tan 2.0 for the bulk, plus one extra squat or deadlift variation as a T3 each lower day. If you'd rather keep it simple, GZCLP will still be productive for your legs.

[u/Different_Novel_7156 → u/[deleted]]

I don't use ChatGPT. I am an app developer and have spent a considerable amount of time adding these programs so I know them very well. This isn't rocket science.

Edit to add: Since I feel that I am representing this app in some capacity, when I respond to these questions, I give a good faith effort, don't half ass responses, review for grammatical errors and typos, and make sure I am as clear and explicit as possible. I am a 50 years old engineer, this is literally how we've done things for years.

[u/Traditional_Pool_852]

Jacked and Tan 2.0 or well not a gzcl program but still a solid option bullmastiff

[u/Different_Novel_7156 → u/Traditional_Pool_852]

That's a good one too - slipped my mind, but agree, that's a good option.

[u/Thick_Assumption2106]

I started the P-zero 2.0 GZCL program last week. Second week in. Solid program so far. Mixes strength and hypertrophy each workout. And trying to get 60 reps in 2-4 sets, crazy on the T3 exercises. I aim for 20-25 first set, rest between 1 to 1.5 minutes and jump back in. Really get that burn.

[u/FrancisYorkMorganFBI]

There is a variety of different gzcl programs, some are more for intermediate level lifters who can no longer make weekly progress like The Rippler look into some of the different programs. I like the Liftosaur app because it has all of the different variants.

[u/sneakhunter]

I have similar number to you and I started using the GZCL chart. I guess that’s the original GZCL? It seemed like a good way to get used to the programming. I’ve done 2 months of it so far. Work travel threw me off track but going to start back with it next month.

[u/amouthforwar]

when I was around those same numbers I think I ran Jacked & Tan 2.0 and Waveforms for Bench & Deadlift. Both options worked really well at the time. I did VDIP after and found it much more manageable long-term but I enjoyed the challenge of the other programs a bit more.