Cody LefeverFor lifters with at least ~1 year of barbell training who want both size and strength with structure
The program was created to give intermediate lifters a more engaging alternative to purely strength-driven routines. Instead of chasing a 1RM only, it blends volume, auto-regulated intensity and tiered exercise selection to build muscle, capacity and competency. The tier system separates main lifts, secondary compounds and accessories so that progression is systematic and sustainable over 12 weeks without relying on maximal attempts or frequent failure.
프로그램 구성
Runs for 12 weeks across four training days. Main compound lifts occupy Tier-1 with an RPE-based top set and back-off work. Tier-2 covers secondary compounds with linear or max-rep progression, and Tier-3 uses high-rep accessory work to build volume and balance. RPE target is typically 8-9, keeping 1–2 reps in reserve rather than training to failure. Work is distributed across squat, bench, press and their variants, with upper and lower emphasis alternated across the week to recover while accumulating volume.
Back
Legs
Arms
Chest
ShouldersArmsBackLegsArmsChestShouldersArmsSet your training max conservatively so volume can accumulate without stalling early. Hit your RPE honestly—stop with 1-2 reps in reserve even on AMRAPs. Do not skip Tier-3 accessories; they drive capacity and durability. Maintain technique before load. Sleep and eat sufficiently to sustain higher volume. If RPE drifts to failure repeatedly, reduce load or volume slightly instead of forcing.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
Cody Lefever is a Marine Corps veteran and competitive powerlifter who created the 'GZCL Method' training system as a fitness coach. He develops programs designed for multiple goals including strength, muscle growth, and fitness improvement, and has trained athletes of various ages and skill levels.
