GZCL P Zero Ultra

Strength

12 weeks / 4 days per week

CGZL P Zero Ultra is the latest advancement in Coach Cody Lefever’s GZCL methodology.

Run GZCL P Zero Ultra in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

GZCL P Zero Ultra Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

386

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Squat

Main

3 x 1 reps

Squat

Supplemental

4 x 4 reps

Romanian Deadlift

Supplemental

4 x 12 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

3 x 1 reps

Bench Press

Supplemental

4 x 4 reps

Incline • Bench Press

Supplemental

4 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

3 x 1 reps

Deadlift

Supplemental

4 x 4 reps

Bent Over • Row

Supplemental

4 x 12 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

3 x 1 reps

Overhead • Press

Supplemental

4 x 4 reps

Close Grip • Bench Press

Supplemental

4 x 12 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 2

Squat

Main

3 x 1 reps

Squat

Supplemental

4 x 4 reps

Romanian Deadlift

Supplemental

4 x 12 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

3 x 1 reps

Bench Press

Supplemental

4 x 4 reps

Incline • Bench Press

Supplemental

4 x 10 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

3 x 1 reps

Deadlift

Supplemental

4 x 4 reps

Bent Over • Row

Supplemental

5 x 10 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

3 x 1 reps

Overhead • Press

Supplemental

4 x 4 reps

Close Grip • Bench Press

Supplemental

4 x 10 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 3

Squat

Main

3 x 1 reps

Squat

Supplemental

4 x 4 reps

Romanian Deadlift

Supplemental

4 x 12 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

3 x 1 reps

Bench Press

Supplemental

4 x 4 reps

Incline • Bench Press

Supplemental

4 x 10 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

3 x 1 reps

Deadlift

Supplemental

4 x 4 reps

Bent Over • Row

Supplemental

4 x 10 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

3 x 1 reps

Overhead • Press

Supplemental

4 x 4 reps

Close Grip • Bench Press

Supplemental

4 x 10 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 4

Squat

Main

2 x 1 reps

Squat

Supplemental

4 x 3 reps

Romanian Deadlift

Supplemental

4 x 10 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

2 x 1 reps

Bench Press

Supplemental

4 x 3 reps

Incline • Bench Press

Supplemental

4 x 10 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

2 x 1 reps

Deadlift

Supplemental

4 x 3 reps

Bent Over • Row

Supplemental

4 x 10 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

2 x 1 reps

Overhead • Press

Supplemental

4 x 3 reps

Close Grip • Bench Press

Supplemental

4 x 10 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 5

Squat

Main

2 x 1 reps

Squat

Supplemental

4 x 3 reps

Romanian Deadlift

Supplemental

4 x 10 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

2 x 1 reps

Bench Press

Supplemental

4 x 3 reps

Incline • Bench Press

Supplemental

4 x 10 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

2 x 1 reps

Deadlift

Supplemental

4 x 3 reps

Bent Over • Row

Supplemental

4 x 10 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

2 x 1 reps

Overhead • Press

Supplemental

4 x 3 reps

Close Grip • Bench Press

Supplemental

4 x 10 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 6

Squat

Main

2 x 1 reps

Squat

Supplemental

3 x 3 reps

Romanian Deadlift

Supplemental

4 x 10 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

2 x 1 reps

Bench Press

Supplemental

3 x 3 reps

Incline • Bench Press

Supplemental

4 x 10 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

2 x 1 reps

Deadlift

Supplemental

3 x 3 reps

Bent Over • Row

Supplemental

4 x 10 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

2 x 1 reps

Overhead • Press

Supplemental

3 x 3 reps

Close Grip • Bench Press

Supplemental

4 x 10 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 7

Squat

Main

1 x 1 reps

Squat

Supplemental

4 x 2 reps

Romanian Deadlift

Supplemental

4 x 8 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

1 x 1 reps

Bench Press

Supplemental

4 x 2 reps

Incline • Bench Press

Supplemental

4 x 8 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

1 x 1 reps

Deadlift

Supplemental

4 x 2 reps

Bent Over • Row

Supplemental

4 x 8 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

1 x 1 reps

Overhead • Press

Supplemental

4 x 2 reps

Close Grip • Bench Press

Supplemental

4 x 8 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 8

Squat

Main

1 x 1 reps

Squat

Supplemental

4 x 2 reps

Romanian Deadlift

Supplemental

4 x 8 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

1 x 1 reps

Bench Press

Supplemental

4 x 2 reps

Incline • Bench Press

Supplemental

4 x 8 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

1 x 1 reps

Deadlift

Supplemental

4 x 2 reps

Bent Over • Row

Supplemental

4 x 8 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

1 x 1 reps

Overhead • Press

Supplemental

4 x 2 reps

Close Grip • Bench Press

Supplemental

4 x 8 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 9

Squat

Main

1 x 1 reps

Squat

Supplemental

4 x 2 reps

Romanian Deadlift

Supplemental

4 x 8 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

1 x 1 reps

Bench Press

Supplemental

4 x 2 reps

Incline • Bench Press

Supplemental

4 x 8 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

1 x 1 reps

Deadlift

Supplemental

4 x 2 reps

Bent Over • Row

Supplemental

4 x 8 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

1 x 1 reps

Overhead • Press

Supplemental

4 x 2 reps

Close Grip • Bench Press

Supplemental

4 x 8 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 10

Squat

Main

3 x 1 reps

Squat

Supplemental

4 x 4 reps

Romanian Deadlift

Supplemental

4 x 12 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

3 x 1 reps

Bench Press

Supplemental

4 x 4 reps

Incline • Bench Press

Supplemental

4 x 10 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

3 x 1 reps

Deadlift

Supplemental

4 x 4 reps

Bent Over • Row

Supplemental

4 x 10 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

3 x 1 reps

Overhead • Press

Supplemental

4 x 4 reps

Close Grip • Bench Press

Supplemental

4 x 10 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 11

Squat

Main

2 x 1 reps

Squat

Supplemental

4 x 3 reps

Romanian Deadlift

Supplemental

4 x 10 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

2 x 1 reps

Bench Press

Supplemental

4 x 3 reps

Incline • Bench Press

Supplemental

4 x 10 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

2 x 1 reps

Deadlift

Supplemental

4 x 3 reps

Bent Over • Row

Supplemental

4 x 10 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

2 x 1 reps

Overhead • Press

Supplemental

4 x 3 reps

Close Grip • Bench Press

Supplemental

4 x 10 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

Week 12

Squat

Main

1 x 1 reps

Squat

Supplemental

4 x 2 reps

Romanian Deadlift

Supplemental

4 x 8 reps

Pull-Up

Assistance

3 x 1 reps

Chest Supported Row

Assistance

3 x 1 reps

Leg Extension

Assistance

3 x 1 reps

Decline • Crunch

Assistance

3 x 1 reps

Bench Press

Main

1 x 1 reps

Bench Press

Supplemental

4 x 2 reps

Incline • Bench Press

Supplemental

4 x 8 reps

Overhead • Triceps Extension

Assistance

3 x 1 reps

Lateral • Raise

Assistance

3 x 1 reps

Pec Deck Fly

Assistance

3 x 1 reps

Biceps Curl

Assistance

3 x 1 reps

Deadlift

Main

1 x 1 reps

Deadlift

Supplemental

4 x 2 reps

Bent Over • Row

Supplemental

4 x 8 reps

Leg Press

Assistance

3 x 1 reps

Lat Pulldown

Assistance

3 x 1 reps

Seated • Leg Curl

Assistance

3 x 1 reps

Standing • Calf Raise

Assistance

3 x 1 reps

Overhead • Press

Main

1 x 1 reps

Overhead • Press

Supplemental

4 x 2 reps

Close Grip • Bench Press

Supplemental

4 x 8 reps

Incline • Bench Press

Assistance

4 x 10 reps

Rear • Lateral Raise

Assistance

5 x 8 reps

Tricep Pushdown

Assistance

4 x 15 reps

Curl

Assistance

4 x undefined reps

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KeyLifts

GZCL P Zero Ultra

Strength

12 weeks / 4 days per week

CGZL P Zero Ultra is the latest advancement in Coach Cody Lefever’s GZCL methodology.

Run GZCL P Zero Ultra in the App

GZCL P Zero Ultra Volume Overview

Reviews

0 reviews

Week 1

Day 1

Squat

Squat

Romanian Deadlift

Pull-Up

Chest Supported Row

Leg Extension

Decline • Crunch

Day 2

Bench Press

Bench Press

Incline • Bench Press

Overhead • Triceps Extension

Lateral • Raise

Pec Deck Fly

Biceps Curl

Day 3

Deadlift

Deadlift

Bent Over • Row

Leg Press

Lat Pulldown

Seated • Leg Curl

Standing • Calf Raise

Day 4

Overhead • Press

Overhead • Press

Close Grip • Bench Press

Incline • Bench Press

Rear • Lateral Raise

Tricep Pushdown

Curl

Week 2

Day 1

Squat

Squat

Romanian Deadlift

Pull-Up

Chest Supported Row

Leg Extension

Decline • Crunch

Day 2

Bench Press

Bench Press

Incline • Bench Press

Overhead • Triceps Extension

Lateral • Raise

Pec Deck Fly

Biceps Curl

Day 3

Deadlift

Deadlift

Bent Over • Row

Leg Press

Lat Pulldown

Seated • Leg Curl

Standing • Calf Raise

Day 4

Overhead • Press

Overhead • Press

Close Grip • Bench Press

Incline • Bench Press

Rear • Lateral Raise

Tricep Pushdown

Curl

Week 3

Day 1

Squat

Squat

Romanian Deadlift

Pull-Up