GZCLP without the spreadsheet. Free, in one tap.
Alpha Lifts builds the four-day GZCLP week for you: a heavy T1, a moderate T2 and an accessory T3 on every training day. Log your sets and the app works out the next weight. The whole tracker is free, with no trial.
One email when we launch, and nothing before it. Android, and installable from any modern browser. A native iOS app is on the roadmap, not shipped. How we handle it.
The week the app builds
Day 1 · Squat
Monday
- Back Squat T1 · 5 × 3
- Bench Press T2 · 3 × 10
- Lat Pulldown T3 · 3 × 15
Day 2 · Press
Tuesday
- Overhead Press T1 · 5 × 3
- Deadlift T2 · 3 × 10
- Dumbbell Row T3 · 3 × 15
Day 3 · Bench
Thursday
- Bench Press T1 · 5 × 3
- Back Squat T2 · 3 × 10
- Lat Pulldown T3 · 3 × 15
Day 4 · Deadlift
Friday
- Deadlift T1 · 5 × 3
- Overhead Press T2 · 3 × 10
- Dumbbell Row T3 · 3 × 15
- Days a week
- 4
- Level
- Novice
- Lifts a session
- 3, one per tier
- Equipment
- A barbell, plus a machine or dumbbell for T3
- Progression
- Add weight when every set hits its target
- These numbers
- From the app’s own program list, 11 September 2026
How the weight goes up.
GZCLP is linear progression, so the only question that matters is when to add weight. The app answers it from the sets you logged.
Hit every set, add weight
When every set of a lift reaches its target reps, the next session opens at the next weight up: 5 lb in pounds, or 2.5 kg on a barbell in kilos. Miss the target and the weight stays where it is until you hit it.
The first time you meet a lift
A lift with no history gets a first-time prompt asking you to set a baseline, rather than a number the app invented. From the second session on it has your own figures to work from.
Warm-ups and plate math
Heavy lifts come with a warm-up ramp up to your working weight, the app works out which plates to load, and the rest timer runs longer after a hard set than an easy one.
Deloads are yours to turn on
Automatic deload weeks are opt-in, and they fire on what your training says rather than on the calendar: lifts gone flat, sets ending at failure, volume sliding. You can always just drop the weight yourself.
Where this differs from GZCLP on paper.
GZCLP is Cody Lefever's program. Alpha Lifts runs a simplified version of it, and the differences belong here rather than in a footnote you find in week three.
Fixed targets, not stages
The published program moves a stalled lift through a ladder of set and rep stages, and leans on AMRAP sets to decide when. The app holds the tiers at fixed targets, T1 5 × 3, T2 3 × 10 and T3 3 × 15, and leaves the decision to you when a lift stops moving.
The week repeats as built
The four days run in the same order every week, with the same lift in each slot. The app does not rotate them for you.
The T3 slots are our pick
A lat pulldown on squat and bench days, a dumbbell row on press and deadlift days. Both are a one-tap swap for anything else in the library.
Nothing resets itself
The app will not cut your working weights after a bad session. It keeps the weight where it is, shows you the history, and waits for you.
What comes with it.
GZCLP is one of the programs inside Alpha Lifts, not a product of its own. Everything the free tracker does, it does here, including an individually verified video on every lift in this program.
Two other programs start the same way: StrongLifts 5×5 and Starting Strength. Or see everything the free tracker includes. New to lifting? Start from four questions instead.
Run GZCLP the day it opens.
Alpha Lifts is in its final stretch before launch. Leave your email and we’ll tell you the day you can start this program in it.
- The whole tracker is free, with no trial and no history limit. That is a term of service, not a slogan.
- Android, and installable from any modern browser. A native iOS app is on the roadmap, not shipped.
- Export everything to CSV whenever you want. Your email is never sold.
One email when we launch, and you can unsubscribe anytime. How we handle it.