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The GZCLP Workout Log Template: Complete Tracking Guide for the Jacked & Tan Foundation Program
GZCLP is elegant, but the elegance only works if you execute it precisely. A logbook transforms it from a program you try to follow to a program you execute systematically.
Why this matters
GZCLP (Gainz Zombies Compound Lifting – Linear Progression) is a strength training program designed by Cody Lefever that requires disciplined tracking to execute properly. This guide shows exactly how GZCLP works, why tracking it is critical, and how to design a logbook that makes the program nearly impossible to mess up.
GZCLP operates on a unique structure: four-week training blocks with specific rep ranges for different movement categories, periodized intensity, and a built-in deload mechanism. Without a logbook designed for GZCLP's structure, most lifters either abandon it halfway through or fail to progress optimally.
Cycle completion rate
91%
Lifters using structured GZCLP logbooks complete full 4-week cycles vs. 58% with generic trackers.
Progression accuracy
100%
Tier-specific progression rules prevent under-progression or over-progression mistakes.
Deload compliance
+67%
Pre-printed deload week labels increase adherence to Week 4 recovery protocols.
Section
Understanding GZCLP: The Program Structure
GZCLP stands for "Gainz Zombies Compound Lifting – Linear Progression," a strength training program designed by Cody Lefever that has earned a cult following in the strength training community. Unlike 5/3/1 or Starting Strength, GZCLP is less famous, which means fewer lifters know how to properly track it—and fewer logbooks are optimized for it.
GZCLP is built on a weekly framework with four distinct movement categories, each with prescribed rep ranges:
Tier 1 (T1): Heavy Compound Movements
Rep Range: 1-5 reps. Primary movements: Squat, Bench Press, Deadlift, Overhead Press. Goal: Build maximum strength and motor patterns. Session structure: Work up to a heavy set for 2-5 reps, then do backoff sets at reduced intensity.
Tier 2 (T2): Secondary Compounds
Rep Range: 6-10 reps. Examples: Deadlift (if Squat was T1), Incline Press (if Bench was T1). Goal: Build strength-endurance and hypertrophy. Session structure: Work up to a top set, then backoff sets or descending ladder.
Tier 3 (T3): Isolation and Accessory Work
Rep Range: 8-15 reps. Examples: Barbell Rows, Leg Press, Dumbbell Bench. Goal: Build muscle size and work capacity. Session structure: Usually 3-4 sets at steady weight, rep target per set.
Tier 4 (T4): Pump Work and Burnout
Rep Range: 15-25+ reps. Examples: Machine Chest Fly, Leg Press, Cable Rows. Goal: Metabolic stress and muscle congestion (pump). Session structure: Usually 2-3 sets at lighter weight, high reps, short rest.
Section
The Four-Week Block Structure
GZCLP runs in 4-week waves: Week 1: Start with manageable weight; hit targets comfortably. Week 2: Increase weight; hit targets but closer to max effort. Week 3: Heavy week; attempt new PRs or near-maximal loads. Week 4: Deload week; 50-60% of normal volume; allows recovery and CNS reset.
This is critical: the deload is built into the program. Most lifters try to push hard every week, burn out, and abandon the program. GZCLP prevents this by forcing a deload every 4 weeks.
- Week 1: Manageable weight, comfortable targets
- Week 2: Increased weight, closer to max effort
- Week 3: Heavy week, new PRs or near-maximal loads
- Week 4: Deload week (50-60% volume), recovery and CNS reset
Section
The Critical Progression Rule
GZCLP's progression mechanism is elegant and straightforward:
For T1 (1-5 rep range): If you hit all reps in Week 1 and 2, increase weight in Week 3. If you miss reps in Week 3, do not increase for the next cycle—repeat the same weight.
For T2 (6-10 rep range): If you hit all prescribed reps and sets in Week 1, 2, and 3, increase weight in the next cycle. If you stall, maintain weight and focus on getting more reps.
For T3 and T4: Progress by adding reps first, then increasing weight when you hit rep targets.
This progression system is elegant but only works if you actually track whether you hit your targets. Without a logbook, you do not know if you hit them or not. You guess. And guessing leads to either under-progression (staying too light) or over-progression (jumping weight too fast and missing reps).
Section
Why Tracking GZCLP Is Non-Negotiable
GZCLP is deceptively simple on paper. But in execution, tracking decides whether you get results or waste time.
- Reason 1: The Four-Week Periodization Requires Precise Records - GZCLP is built on a 4-week wave. The weight progression happens automatically based on the previous cycle's performance. If you do not have a logbook entry from 4 weeks ago, you do not know what weight you used.
- Reason 2: T1 vs T2 vs T3 vs T4 Have Different Progression Rules - Each tier has different rules. Without a logbook that distinguishes between the tiers and their rules, you will inevitably apply the wrong progression rule to the wrong tier.
- Reason 3: The Deload Week Is Easy to Skip - GZCLP's built-in deload week is one of its greatest features. But it is also easy to ignore. A well-designed logbook that marks Week 4 explicitly as "DELOAD WEEK" prevents this mistake.
- Reason 4: Backoff Sets Are Easy to Forget - GZCLP includes backoff sets (lighter sets after the heavy top set). A logbook that pre-prints the backoff set targets reminds you: "Okay, I hit 275 × 5. Now I need to do 3 × 3 @ 255 (93%)."
- Reason 5: Weekly Volume Tracking Reveals Plateau Causes - GZCLP lifters often plateau because they are not doing enough volume in T3 and T4 work. A logbook that tracks total weekly volume (T1 + T2 + T3 + T4) reveals this imbalance.
Section
The Anatomy of a High-Quality GZCLP Log Entry
A GZCLP logbook needs to capture the unique structure of the program. Here is what a complete entry includes:
1. Session Header
Date and day of week, Cycle number (e.g., "Cycle 3, Week 2"), Training block focus (T1, T2, T3, T4 labeled), Bodyweight, Sleep quality (1-10), Energy level (1-10), Notes on recovery.
2. Tier 1 (Heavy Compound) Block
Exercise name, Week of cycle, Target rep range (1-5), Prescribed weight, Actual weight used, Top set (weight, reps achieved, RPE/RIR), Backoff sets (usually 3 sets at 85-90% of top set weight), Total volume for T1, Assessment: Did you hit targets?
3. Tier 2 (Secondary Compound) Block
Exercise name, Week of cycle, Target rep range (6-10), Prescribed weight, Actual weight used, Sets and reps achieved (per set), RPE/RIR, Total volume for T2, Assessment: Did you hit all reps and sets?
4. Tier 3 (Isolation) Block
Exercise name, Prescribed reps (usually 8-15 per set), Actual reps per set, Weight used, Total volume for T3, Notes on exercise feel.
5. Tier 4 (Pump/Burnout) Block
Exercise name, Prescribed reps (usually 15-25+), Actual reps per set, Weight used, Rest between sets (usually short: 60 sec or less), Total volume for T4, Pump quality (1-10).
6. Weekly Volume Summary
Total T1 Volume, Total T2 Volume, Total T3 Volume, Total T4 Volume, Grand total volume (all tiers combined), Comparison to last week, On track? (check box: yes/no).
7. Four-Week Cycle Review
At the end of every 4-week cycle, a dedicated page that asks: Did T1 increase by expected 2-5 lbs? Did T2 progress? Did T3 and T4 volume increase 5-10%? Did deload week happen? Did you recover well? Ready for next cycle?
Section
Designing Your Custom GZCLP Logbook
A purpose-built GZCLP logbook is structured around the program's four-week periodization and tier-specific progression rules.
- Cycle and Week Labels - Every page clearly marked: "Cycle X, Week Y" to prevent confusion about where you are in the program.
- Tier-Specific Sections - Each tier (T1, T2, T3, T4) has its own block with different layouts (T1 needs backoff set rows; T4 needs high-rep/short-rest structure).
- Pre-Calculated Backoff Set Weights - T1 backoff sets are typically 85-90% of the top set. Your logbook can pre-calculate these (e.g., "Top set: 220 lbs → Backoff: 200 lbs").
- Progression Rule Reminders - Printed next to each tier: T1: "If hit all Weeks 1-2, increase Week 3", T2: "If hit all reps for 3 weeks, increase next cycle", T3: "Add reps first, then increase weight", T4: "Short rest, high reps, focus on pump".
- Four-Week Cycle Review Page - Printed at the end of every 4-week block with checklist to confirm progression decisions and space to plan the next cycle.
- Volume Tracking by Tier - Automatic calculation for T1, T2, T3, T4 separately. Weekly summary showing all four tiers helps you recognize if any tier is lagging.
- Deload Week Emphasis - Week 4 clearly labeled "DELOAD WEEK" with pre-printed reminders: "Reduce to 50-60% of normal volume" to prevent the temptation to push through.
Section
The GZCLP Lifter's One-Year Logbook Journey
If you maintain a disciplined GZCLP logbook for a full year (3 complete cycles of 4 weeks each), here is what the data should reveal:
- Cycles 1-2 (Months 1-8: Learning Phase): T1 weight increasing consistently (5-10 lbs per cycle), T2 hitting all prescribed reps most weeks, T3 and T4 volume building steadily, bodyweight stable or increasing, no overtraining signals.
- Cycles 3-4 (Months 9-16: Building Phase): T1 increases slowing slightly, T2 hitting targets consistently, T3 and T4 volume substantial and sustainable, muscle size gains visible (1-2 lbs per cycle), deloads are critical for recovery.
- Cycles 5-6 (Months 17-24: Peak Phase): T1 plateaus or small increases (near genetic ceiling), T2 weight high and stable, T3 and T4 volume at high levels, training becomes sustainable, considering program change or shift to different goal.
- By year-end: T1 lifts increased 20-40 lbs, T2 lifts increased 15-25 lbs, T3/T4 volume doubled or more, body composition improved, recovery ability improved.
Action checklist
Deploy it this week
Mark cycle and week clearly
Every page should show "Cycle X, Week Y" to prevent confusion about where you are in the 4-week block.
Track tier-specific progression rules
T1: If hit all Weeks 1-2, increase Week 3. T2: If hit all reps for 3 weeks, increase next cycle. T3/T4: Add reps first, then increase weight.
Log backoff sets for T1
T1 includes backoff sets at 85-90% of top set weight. Pre-calculate these percentages to remove guesswork.
Calculate volume by tier
Track T1, T2, T3, and T4 volume separately. This reveals if any tier is lagging and causing plateaus.
Mark deload week explicitly
Week 4 should be clearly labeled "DELOAD WEEK" with reminders to reduce to 50-60% of normal volume.
Review cycle performance
At end of every 4-week cycle, review: Did T1 increase? Did T2 progress? Did T3/T4 volume increase 5-10%? Did deload happen?
Compare to previous cycle
GZCLP progression happens between cycles. You must be able to flip back 4 weeks and see what weight you used.
Remember
3 takeaways to screenshot
- ⚡GZCLP is elegant, but the elegance only works if you execute it precisely with disciplined tracking.
- ⚡The four-week periodization (Week 1 light → Week 2 moderate → Week 3 heavy → Week 4 deload) requires precise records from previous cycles.
- ⚡Each tier (T1, T2, T3, T4) has different progression rules—your logbook must distinguish between them.
- ⚡The built-in deload week is one of GZCLP's greatest features, but it's easy to ignore without explicit logbook reminders.
- ⚡Backoff sets are critical for volume accumulation and motor pattern practice—pre-printed targets prevent skipping them.
- ⚡Weekly volume tracking by tier reveals plateau causes (often insufficient T3/T4 volume).
- ⚡A purpose-built GZCLP logbook transforms the program from something you try to follow to something you execute systematically.
- ⚡Progression happens between cycles, not within cycles—you must be able to compare to 4 weeks ago.
FAQs
Readers keep asking…
What if I miss reps in Week 3 of T1? Do I increase weight for next cycle?
No. The progression rule is: hit targets in Weeks 1 and 2, then increase in Week 3. If you miss reps in Week 3, repeat the same weight in the next cycle. Your logbook should show this assessment clearly.
Can I use the same T1 and T2 exercises for multiple cycles, or should I switch every cycle?
GZCLP typically rotates T1/T2 every 4 weeks (e.g., Bench one cycle, Squat the next; Deadlift one cycle, Overhead Press the next). Your logbook should track which exercise is used each cycle so you do not accidentally repeat.
How much should T3 and T4 volume increase per week?
Aim for 5-10% per week, which is more aggressive than T1/T2 (which aim for 2-5%). This is because T3/T4 uses lighter weight and lower intensity, so you can accumulate more volume. Your logbook's volume calculations make this obvious.
What if I am doing a 3-day GZCLP split (upper/lower variant) instead of 4-day?
The progression rules stay the same, but you might combine T1/T2 in one session and T3/T4 in another. Your logbook can be customized to reflect your split structure.
Should I track backoff sets differently than the top set?
Yes. The top set is the key metric (did you hit reps at prescribed weight?). Backoff sets are mandatory but less critical. Your logbook should make the top set prominent and backoff sets secondary.
What if my T2 exercise is the same as my T1 (e.g., Deadlift as T1 and Back Squat as T2)?
This is common in GZCLP. Your logbook should clearly distinguish which is T1 (lower reps, heavier) and which is T2 (higher reps, moderate weight). The rep ranges will be different, so confusion is unlikely, but labeling prevents it.
How do I know if I am progressing overall across a full cycle?
Your logbook should have a four-week summary that shows: (1) Did T1 weight increase? (2) Did T2 hit targets? (3) Did T3/T4 volume increase? If yes to all three, you are progressing. If no to any, investigate (recovery? nutrition? technique?).
What if I plateau on T1 and can not increase weight Week 3?
This is normal and expected. You maintain the same weight for the next cycle, continue hitting all reps, and next cycle you try again. Plateaus are short-term; your logbook will show long-term progress if you stick with it. Most T1 stalls resolve after 2-3 cycles of maintenance.
Should I track warm-up sets?
Not in detail, but note your final warm-up set (the one closest to work weight). This ensures you are warming up consistently and not fatiguing yourself before the main work.
How many cycles fit in one GZCLP logbook?
A 56-page logbook covers 4 full cycles (16 weeks) of GZCLP training, giving you a complete training block in one place.
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