Strength

The Rippler

Also known as: gzcl · rippler · the rippler · gzcl rippler · cody lefever

Cody Lefever's intermediate-to-advanced GZCL peaking block. The T1 main lift ripples through a 12-week “two-up, one-down” intensity wave — climbing, backing off, then climbing again off your true 1RM — until you test a fresh max in week 12. A T2 variation waves alongside it for volume, with T3 accessories for size. All percentages are of your 1RM, so set your training maxes to true maxes on start. Run it once, retest, and re-load with your new numbers.

Advanced 4 days/week 12-week plan ~30–40 min/session

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Free during beta · auto progression, rest timers & PR tracking built in

Progression

How progression works

% of Training Max, +2.5 kg TM per weekDouble: reach rep ceiling on all sets → +2.5 kg

DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.

The program

The Rippler — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 14 sessions

Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×5 @ 80%	2:30
Romanian Deadlift (Barbell)	5×6 @ 68%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×5 @ 80%	2:30
Incline Bench Press (Barbell)	5×6 @ 68%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×5 @ 80%	2:30
Bench Press - Close Grip (Barbell)	5×6 @ 68%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×5 @ 80%	2:30
Front Squat	5×6 @ 68%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 24 sessions

Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×3 @ 85% 1×3+ @ 85%	2:30
Romanian Deadlift (Barbell)	5×5 @ 72%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×3 @ 85% 1×3+ @ 85%	2:30
Incline Bench Press (Barbell)	5×5 @ 72%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×3 @ 85% 1×3+ @ 85%	2:30
Bench Press - Close Grip (Barbell)	5×5 @ 72%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×3 @ 85% 1×3+ @ 85%	2:30
Front Squat	5×5 @ 72%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 34 sessions

Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×4 @ 82.5%	2:30
Romanian Deadlift (Barbell)	4×4 @ 76% 1×4+ @ 76%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×4 @ 82.5%	2:30
Incline Bench Press (Barbell)	4×4 @ 76% 1×4+ @ 76%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×4 @ 82.5%	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 76% 1×4+ @ 76%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×4 @ 82.5%	2:30
Front Squat	4×4 @ 76% 1×4+ @ 76%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 44 sessions

Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×2 @ 87.5%	2:30
Romanian Deadlift (Barbell)	4×6 @ 70%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	5×2 @ 87.5%	2:30
Incline Bench Press (Barbell)	4×6 @ 70%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	5×2 @ 87.5%	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 70%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	5×2 @ 87.5%	2:30
Front Squat	4×6 @ 70%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 54 sessions

Squat

Monday~30–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	2×4 @ 85% 1×4+ @ 85%	2:30
Romanian Deadlift (Barbell)	4×5 @ 74%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~30–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	2×4 @ 85% 1×4+ @ 85%	2:30
Incline Bench Press (Barbell)	4×5 @ 74%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~30–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	2×4 @ 85% 1×4+ @ 85%	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 74%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~30–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	2×4 @ 85% 1×4+ @ 85%	2:30
Front Squat	4×5 @ 74%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 64 sessions

Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×2 @ 90%	2:30
Romanian Deadlift (Barbell)	3×4 @ 78% 1×4+ @ 78%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×2 @ 90%	2:30
Incline Bench Press (Barbell)	3×4 @ 78% 1×4+ @ 78%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×2 @ 90%	2:30
Bench Press - Close Grip (Barbell)	3×4 @ 78% 1×4+ @ 78%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 90%	2:30
Front Squat	3×4 @ 78% 1×4+ @ 78%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 74 sessions

Squat

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×3 @ 87.5%	2:30
Romanian Deadlift (Barbell)	3×6 @ 72%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×3 @ 87.5%	2:30
Incline Bench Press (Barbell)	3×6 @ 72%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~30–40 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×3 @ 87.5%	2:30
Bench Press - Close Grip (Barbell)	3×6 @ 72%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~30–40 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×3 @ 87.5%	2:30
Front Squat	3×6 @ 72%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 84 sessions

Squat

Monday~40–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	8×1 @ 92.5% 1×1+ @ 92.5%	2:30
Romanian Deadlift (Barbell)	3×5 @ 76%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~40–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	8×1 @ 92.5% 1×1+ @ 92.5%	2:30
Incline Bench Press (Barbell)	3×5 @ 76%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~40–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	8×1 @ 92.5% 1×1+ @ 92.5%	2:30
Bench Press - Close Grip (Barbell)	3×5 @ 76%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~40–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	8×1 @ 92.5% 1×1+ @ 92.5%	2:30
Front Squat	3×5 @ 76%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 94 sessions

Squat

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	2×2 @ 90% 1×2+ @ 90%	2:30
Romanian Deadlift (Barbell)	2×4 @ 80% 1×4+ @ 80%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	2×2 @ 90% 1×2+ @ 90%	2:30
Incline Bench Press (Barbell)	2×4 @ 80% 1×4+ @ 80%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~30–40 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	2×2 @ 90% 1×2+ @ 90%	2:30
Bench Press - Close Grip (Barbell)	2×4 @ 80% 1×4+ @ 80%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~30–40 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	2×2 @ 90% 1×2+ @ 90%	2:30
Front Squat	2×4 @ 80% 1×4+ @ 80%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 104 sessions

Squat

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×1 @ 95%	2:30
Romanian Deadlift (Barbell)	4×3 @ 85% 1×3+ @ 85%	2:30
Lat Pulldown (Cable)	3×10–15	1:15
Bicep Curl (Barbell)	3×10–15	1:15

Bench

Wednesday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×1 @ 95%	2:30
Incline Bench Press (Barbell)	4×3 @ 85% 1×3+ @ 85%	2:30
Lateral Raise (Dumbbell)	3×10–15	1:15
Triceps Pushdown	3×10–15	1:15

Overhead

Friday~30–40 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×1 @ 95%	2:30
Bench Press - Close Grip (Barbell)	4×3 @ 85% 1×3+ @ 85%	2:30
Face Pull	3×10–15	1:15
Skullcrusher (Barbell)	3×10–15	1:15

Deadlift

Saturday~30–40 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×1 @ 95%	2:30
Front Squat	4×3 @ 85% 1×3+ @ 85%	2:30
Bent Over Row (Barbell)	3×10–15	1:15
Lying Leg Curl (Machine)	3×10–15	1:15

Week 114 sessions

Squat

Monday~15–25 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×2 @ 85% 1×2+ @ 85%	2:30

Bench

Wednesday~15–25 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×2 @ 85% 1×2+ @ 85%	2:30

Overhead

Friday~15–25 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×2 @ 85% 1×2+ @ 85%	2:30

Deadlift

Saturday~15–25 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×2 @ 85% 1×2+ @ 85%	2:30

Week 124 sessions

Squat

Monday~15–25 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×1+ @ 95%	2:30

Bench

Wednesday~15–25 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×1+ @ 95%	2:30

Overhead

Friday~15–25 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×1+ @ 95%	2:30

Deadlift

Saturday~15–25 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×1+ @ 95%	2:30

Source: Cody Lefever (GZCL)

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

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How progression works

The Rippler — every set, every session

Squat

Bench

Overhead

Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

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Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

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Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

Overhead

Deadlift

Squat

Bench

Overhead

Deadlift

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