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GZCLP-Style Tier-Based Strength

8-week tier-based strength block inspired by GZCLP — heavy compound (T1), volume (T2), and accessory (T3) work layered for balanced progress.

4.8(543 reviews)
12,345 enrolled
Beginner
Frequency4 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts32

Tiered exercise approach

Programmed deload at week 5

Built-in progression

Perfect bridge program

Program Details

Training StyleUpper/Lower
DifficultyBeginner
Weekly Sessions4 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories

60 min
strength
4 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    3 sets × 10 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 15 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 15 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories

60 min
strength
4 exercises

  1. Overhead Press

    5 sets × 3 reps · Rest 180 sec

  2. Deadlift

    3 sets × 10 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 15 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 15 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories

60 min
strength
4 exercises

  1. Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Back Squat

    3 sets × 10 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 15 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 15 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories

60 min
strength
4 exercises

  1. Deadlift

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 10 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 15 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 15 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories (Progressive Week 2)

60 min
strength
4 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Bench Press

    3 sets × 11 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 16 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 16 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories (Progressive Week 2)

60 min
strength
4 exercises

  1. Overhead Press

    5 sets × 4 reps · Rest 180 sec

  2. Deadlift

    3 sets × 11 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 16 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 16 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories (Progressive Week 2)

60 min
strength
4 exercises

  1. Bench Press

    5 sets × 4 reps · Rest 180 sec

  2. Back Squat

    3 sets × 11 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 16 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 16 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories (Progressive Week 2)

60 min
strength
4 exercises

  1. Deadlift

    5 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 11 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 16 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 16 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories (Progressive Week 3)

60 min
strength
4 exercises

  1. Back Squat

    5 sets × 5 reps · Rest 180 sec

  2. Bench Press

    3 sets × 12 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 17 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 17 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories (Progressive Week 3)

60 min
strength
4 exercises

  1. Overhead Press

    5 sets × 5 reps · Rest 180 sec

  2. Deadlift

    3 sets × 12 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 17 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 17 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories (Progressive Week 3)

60 min
strength
4 exercises

  1. Bench Press

    5 sets × 5 reps · Rest 180 sec

  2. Back Squat

    3 sets × 12 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 17 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 17 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories (Progressive Week 3)

60 min
strength
4 exercises

  1. Deadlift

    5 sets × 5 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 12 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 17 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 17 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories (Progressive Week 4)

60 min
strength
4 exercises

  1. Back Squat

    5 sets × 5 reps · Rest 180 sec

  2. Bench Press

    3 sets × 12 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 17 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 17 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories (Progressive Week 4)

60 min
strength
4 exercises

  1. Overhead Press

    5 sets × 5 reps · Rest 180 sec

  2. Deadlift

    3 sets × 12 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 17 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 17 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories (Progressive Week 4)

60 min
strength
4 exercises

  1. Bench Press

    5 sets × 5 reps · Rest 180 sec

  2. Back Squat

    3 sets × 12 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 17 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 17 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories (Progressive Week 4)

60 min
strength
4 exercises

  1. Deadlift

    5 sets × 5 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 12 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 17 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 17 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories (Deload Week - Focus on form)

60 min
strength
Deload
4 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Bench Press

    3 sets × 6 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 9 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 9 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories (Deload Week - Focus on form)

60 min
strength
Deload
4 exercises

  1. Overhead Press

    5 sets × 4 reps · Rest 180 sec

  2. Deadlift

    3 sets × 6 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 9 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 9 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories (Deload Week - Focus on form)

60 min
strength
Deload
4 exercises

  1. Bench Press

    5 sets × 4 reps · Rest 180 sec

  2. Back Squat

    3 sets × 6 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 9 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 9 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories (Deload Week - Focus on form)

60 min
strength
Deload
4 exercises

  1. Deadlift

    5 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 6 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 9 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 9 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories (Intensification Phase - Week 1/3)

60 min
strength
4 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    3 sets × 9 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 14 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 14 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories (Intensification Phase - Week 1/3)

60 min
strength
4 exercises

  1. Overhead Press

    5 sets × 3 reps · Rest 180 sec

  2. Deadlift

    3 sets × 9 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 14 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 14 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories (Intensification Phase - Week 1/3)

60 min
strength
4 exercises

  1. Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Back Squat

    3 sets × 9 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 14 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 14 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories (Intensification Phase - Week 1/3)

60 min
strength
4 exercises

  1. Deadlift

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 9 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 14 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 14 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories (Intensification Phase - Week 2/3)

60 min
strength
4 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    3 sets × 8 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 13 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 13 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories (Intensification Phase - Week 2/3)

60 min
strength
4 exercises

  1. Overhead Press

    5 sets × 3 reps · Rest 180 sec

  2. Deadlift

    3 sets × 8 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 13 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 13 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories (Intensification Phase - Week 2/3)

60 min
strength
4 exercises

  1. Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Back Squat

    3 sets × 8 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 13 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 13 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories (Intensification Phase - Week 2/3)

60 min
strength
4 exercises

  1. Deadlift

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 8 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 13 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 13 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Day 1 - Squat/Bench

T1 Squat, T2 Bench, T3 accessories (Intensification Phase - Week 3/3)

60 min
strength
4 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    3 sets × 7 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 12 reps · Rest 60 sec

  4. Dumbbell Curls

    3 sets × 12 reps · Rest 45 sec

D2

Day 2 - OHP/Deadlift

T1 OHP, T2 Deadlift, T3 accessories (Intensification Phase - Week 3/3)

60 min
strength
4 exercises

  1. Overhead Press

    5 sets × 3 reps · Rest 180 sec

  2. Deadlift

    3 sets × 7 reps · Rest 120 sec

  3. Dumbbell Rows

    3 sets × 12 reps · Rest 60 sec

  4. Face Pulls

    3 sets × 12 reps · Rest 45 sec

D3

Day 3 - Bench/Squat

T1 Bench, T2 Squat, T3 accessories (Intensification Phase - Week 3/3)

60 min
strength
4 exercises

  1. Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Back Squat

    3 sets × 7 reps · Rest 120 sec

  3. Cable Rows

    3 sets × 12 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 12 reps · Rest 45 sec

D4

Day 4 - Deadlift/OHP

T1 Deadlift, T2 OHP, T3 accessories (Intensification Phase - Week 3/3)

60 min
strength
4 exercises

  1. Deadlift

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 7 reps · Rest 120 sec

  3. Leg Curls

    3 sets × 12 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 12 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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