GZCL: Jacked & Tan 2.0
Cody Lefever's advanced GZCL template. T1 compounds: 5 clusters of 3 reps, last set AMRAP. T2: 3 sets of 6–8 to near failure. T3 accessories: 2 sets of 15+ for pump and volume. A natural step up from GZCLP for intermediate lifters ready for more autoregulation.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
GZCL: Jacked & Tan 2.0 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Lower A — T1 Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×3 1×3–8+ AMRAP | 2:30 |
| Romanian Deadlift (Barbell) | 3×6–10+ AMRAP | 2:30 |
| Leg Extension (Machine) | 2×15–25+ AMRAP | 2:30 |
| Lying Leg Curl (Machine) | 2×15–25+ AMRAP | 2:30 |
Upper A — T1 Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×3 1×3–8+ AMRAP | 2:30 |
| Overhead Press (Barbell) | 3×6–10+ AMRAP | 2:30 |
| Triceps Pushdown | 2×15–25+ AMRAP | 2:30 |
| Dumbbell Row | 2×15–25+ AMRAP | 2:30 |
| Face Pull | 2×15–25+ AMRAP | 2:30 |
Lower B — T1 Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×3 1×3–8+ AMRAP | 2:30 |
| Front Squat | 3×6–10+ AMRAP | 2:30 |
| Leg Press (Machine) | 2×15–25+ AMRAP | 2:30 |
| Seated Leg Curl (Machine) | 2×15–25+ AMRAP | 2:30 |
Upper B — T1 OHP
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×3 1×3–8+ AMRAP | 2:30 |
| Bench Press (Barbell) | 3×6–10+ AMRAP | 2:30 |
| Lat Pulldown (Cable) | 2×15–25+ AMRAP | 2:30 |
| Bicep Curl (Dumbbell) | 2×15–25+ AMRAP | 2:30 |
| Face Pull | 2×15–25+ AMRAP | 2:30 |
Source: GZCL method — Cody Lefever (jtsstrength.com)
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run GZCL: Jacked & Tan 2.0 in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
