Strength

GZCL UHF

Also known as: gzcl · uhf · ultra high frequency · gzcl uhf · cody lefever · high frequency

Cody Lefever's Ultra High Frequency block — five days a week, five weeks, with every competition lift (or a close variant) trained multiple times per week. Bench and pressing get the most exposure, squats three times, deadlifts twice. The T1 main lift waves with an AMRAP top set every session; a T2 variation builds volume off its own max, and T3 accessories chase a descending rep-max. All percentages are of your 1RM — set true maxes on start, then retest and re-run. A high-frequency peaking block for advanced lifters who recover well.

Advanced 5 days/week 5-week plan ~35–45 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

GZCL UHF — every set, every session

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

Week 15 sessions

Squat

Monday~30–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	2×4 @ 80% 1×4+ @ 80%	3:00
Incline Bench Press (Dumbbell)	4×10 @ 60%	2:00
Seated Cable Row - V Grip (Cable)	3×12–15	1:15
Bicep Curl (Barbell)	3×12–15	1:15

Bench

Tuesday~30–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	2×4 @ 80% 1×4+ @ 80%	3:00
Pause Squat (Barbell)	4×10 @ 60%	2:00
Overhead Press (Dumbbell)	3×12–15	1:15
Lateral Raise (Dumbbell)	3×12–15	1:15

Deadlift

Wednesday~30–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	2×4 @ 80% 1×4+ @ 80%	3:00
Bench Press - Close Grip (Barbell)	4×10 @ 60%	2:00
Pull Up	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15

Incline Bench

Thursday~30–45 min

Exercise	Sets × Reps	Rest
Incline Bench Press (Barbell)	2×4 @ 80% 1×4+ @ 80%	3:00
Romanian Deadlift (Barbell)	4×10 @ 60%	2:00
Chest Dip	3×12–15	1:15
Face Pull	3×12–15	1:15

Front Squat

Friday~30–45 min

Exercise	Sets × Reps	Rest
Front Squat	2×4 @ 80% 1×4+ @ 80%	3:00
Overhead Press (Barbell)	4×10 @ 60%	2:00
Lat Pulldown (Cable)	3×12–15	1:15
Lying Leg Curl (Machine)	3×12–15	1:15

Week 25 sessions

Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×3 @ 85% 1×3+ @ 85%	3:00
Incline Bench Press (Dumbbell)	4×8 @ 65%	2:00
Seated Cable Row - V Grip (Cable)	3×12–15	1:15
Bicep Curl (Barbell)	3×12–15	1:15

Bench

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×3 @ 85% 1×3+ @ 85%	3:00
Pause Squat (Barbell)	4×8 @ 65%	2:00
Overhead Press (Dumbbell)	3×12–15	1:15
Lateral Raise (Dumbbell)	3×12–15	1:15

Deadlift

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×3 @ 85% 1×3+ @ 85%	3:00
Bench Press - Close Grip (Barbell)	4×8 @ 65%	2:00
Pull Up	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15

Incline Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Incline Bench Press (Barbell)	3×3 @ 85% 1×3+ @ 85%	3:00
Romanian Deadlift (Barbell)	4×8 @ 65%	2:00
Chest Dip	3×12–15	1:15
Face Pull	3×12–15	1:15

Front Squat

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	3×3 @ 85% 1×3+ @ 85%	3:00
Overhead Press (Barbell)	4×8 @ 65%	2:00
Lat Pulldown (Cable)	3×12–15	1:15
Lying Leg Curl (Machine)	3×12–15	1:15

Week 35 sessions

Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×2 @ 88% 1×2+ @ 88%	3:00
Incline Bench Press (Dumbbell)	4×6 @ 70%	2:00
Seated Cable Row - V Grip (Cable)	3×10–12	1:15
Bicep Curl (Barbell)	3×10–12	1:15

Bench

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×2 @ 88% 1×2+ @ 88%	3:00
Pause Squat (Barbell)	4×6 @ 70%	2:00
Overhead Press (Dumbbell)	3×10–12	1:15
Lateral Raise (Dumbbell)	3×10–12	1:15

Deadlift

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 88% 1×2+ @ 88%	3:00
Bench Press - Close Grip (Barbell)	4×6 @ 70%	2:00
Pull Up	3×10–12	1:15
Triceps Pushdown	3×10–12	1:15

Incline Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Incline Bench Press (Barbell)	4×2 @ 88% 1×2+ @ 88%	3:00
Romanian Deadlift (Barbell)	4×6 @ 70%	2:00
Chest Dip	3×10–12	1:15
Face Pull	3×10–12	1:15

Front Squat

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×2 @ 88% 1×2+ @ 88%	3:00
Overhead Press (Barbell)	4×6 @ 70%	2:00
Lat Pulldown (Cable)	3×10–12	1:15
Lying Leg Curl (Machine)	3×10–12	1:15

Week 45 sessions

Squat

Monday~35–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×1 @ 85% 1×1 @ 88% 2×1 @ 90% 1×1+ @ 92%	3:00
Incline Bench Press (Dumbbell)	4×5 @ 75% 1×5+ @ 75%	2:30
Seated Cable Row - V Grip (Cable)	3×8–10	1:15
Bicep Curl (Barbell)	3×8–10	1:15

Bench

Tuesday~35–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×1 @ 85% 1×1 @ 88% 2×1 @ 90% 1×1+ @ 92%	3:00
Pause Squat (Barbell)	4×5 @ 75% 1×5+ @ 75%	2:30
Overhead Press (Dumbbell)	3×8–10	1:15
Lateral Raise (Dumbbell)	3×8–10	1:15

Deadlift

Wednesday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×1 @ 85% 1×1 @ 88% 2×1 @ 90% 1×1+ @ 92%	3:00
Bench Press - Close Grip (Barbell)	4×5 @ 75% 1×5+ @ 75%	2:30
Pull Up	3×8–10	1:15
Triceps Pushdown	3×8–10	1:15

Incline Bench

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Incline Bench Press (Barbell)	1×1 @ 85% 1×1 @ 88% 2×1 @ 90% 1×1+ @ 92%	3:00
Romanian Deadlift (Barbell)	4×5 @ 75% 1×5+ @ 75%	2:30
Chest Dip	3×8–10	1:15
Face Pull	3×8–10	1:15

Front Squat

Friday~35–50 min

Exercise	Sets × Reps	Rest
Front Squat	1×1 @ 85% 1×1 @ 88% 2×1 @ 90% 1×1+ @ 92%	3:00
Overhead Press (Barbell)	4×5 @ 75% 1×5+ @ 75%	2:30
Lat Pulldown (Cable)	3×8–10	1:15
Lying Leg Curl (Machine)	3×8–10	1:15

Week 55 sessions

Squat

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×3 @ 80% 1×2 @ 88% 1×1+ @ 92%	3:00
Incline Bench Press (Dumbbell)	3×5 @ 70%	2:00
Seated Cable Row - V Grip (Cable)	3×8–10	1:15
Bicep Curl (Barbell)	3×8–10	1:15

Bench

Tuesday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×3 @ 80% 1×2 @ 88% 1×1+ @ 92%	3:00
Pause Squat (Barbell)	3×5 @ 70%	2:00
Overhead Press (Dumbbell)	3×8–10	1:15
Lateral Raise (Dumbbell)	3×8–10	1:15

Deadlift

Wednesday~30–40 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×3 @ 80% 1×2 @ 88% 1×1+ @ 92%	3:00
Bench Press - Close Grip (Barbell)	3×5 @ 70%	2:00
Pull Up	3×8–10	1:15
Triceps Pushdown	3×8–10	1:15

Incline Bench

Thursday~30–40 min

Exercise	Sets × Reps	Rest
Incline Bench Press (Barbell)	1×3 @ 80% 1×2 @ 88% 1×1+ @ 92%	3:00
Romanian Deadlift (Barbell)	3×5 @ 70%	2:00
Chest Dip	3×8–10	1:15
Face Pull	3×8–10	1:15

Front Squat

Friday~30–40 min

Exercise	Sets × Reps	Rest
Front Squat	1×3 @ 80% 1×2 @ 88% 1×1+ @ 92%	3:00
Overhead Press (Barbell)	3×5 @ 70%	2:00
Lat Pulldown (Cable)	3×8–10	1:15
Lying Leg Curl (Machine)	3×8–10	1:15

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

GZCL UHF — every set, every session

Squat

Bench

Deadlift

Incline Bench

Front Squat

Squat

Bench

Deadlift

Incline Bench

Front Squat

Squat

Bench

Deadlift

Incline Bench

Front Squat

Squat

Bench

Deadlift

Incline Bench

Front Squat

Squat

Bench

Deadlift

Incline Bench

Front Squat

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