r/gzcl

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?

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

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?