P-Zero

Revisiting the GZCL Method

Preface
There are tens of thousands of lifters worldwide across several apps using my free programs. My mission, to make the world stronger one person at a time, is being fulfilled. Testimonies from those my content has benefitted brings thousands to my blog each month. All of it a blessing.

But a divergence came from my readers and those using my programs… not everyone wants to train for powerlifting. That’s where P-Zero comes in—a fresh take on GZCLP.

Over the years, countless lifters have built programs inspired by my models, like GZCLP and Jacked & Tan 2.0. Many of their programs are excellent, reinforcing the effectiveness of my method.

This manual distills those successful approaches into a flexible framework with straightforward volume stages. This allows a progression that suits your goals.

Understanding the method means you’re not just following a program—you’re taking ownership of your progress. A program might get you to a two-plate bench, but a method will keep you improving long after that becomes a warm-up weight.

Why P-Zero?

My programs tend to have unusual names—a blessing and a curse. Telling someone you’re running GZCLP can feel like unscrambling alphabet soup. My bad.

Enter P-Zero—the "P" from GZCLP, meaning progression, now standing for Prototype. The idea? Start with a structured template and customize it to fit your needs.

Like my original method, P-Zero follows a three-tier structure:

• T1 (Top): Heaviest lifts, closest to your max.

• T2 (Middle): Moderate weights, higher volume.

• T3 (Base): Lighter accessories, developing movements and building targeted muscles.

This structure balances strength and size while promoting flexibility with individual goals. If you're new to my method, the next section details this structure. If you're familiar, a refresher may help.

Understanding the Basic GZCL Pyramid Framework

This is not pyramiding your sets. This is how workouts are constructed.

First Tier (T1) – The Peak

T1 exercises are your primary, heaviest lifts, performed first after a proper warm-up (see barbell warm-up). These compound movements (squat, bench, deadlift, press, etc.) use 85%–100% of your Training Max (TM) and total 10–15 reps per workout, typically in singles, doubles, or triples. Most programs include one T1 exercise per session, though full-body approaches may have two.

• Performed first in a workout

• Compound lifts (multi-joint)

• 85%–100% of TM

• 10–15 total reps per workout (triples, doubles, or singles)

• Usually 1 T1 exercise per workout (some full-body exceptions)

Second Tier (T2) – The Middle

T2 lifts come after T1 in a workout and use 65%–85% of TM for 20–30 total reps, usually in sets of 5–8. These can be close variations of T1 lifts (e.g., front squat, incline bench, Romanian deadlift) or the same movement. A general rule: T2 reps should be about double your T1 reps (e.g., 12 T1 reps → 24 T2 reps per exercise). Most programs include one or two T2 exercises per workout.

• Performed second in a workout

• Compound lifts (can be variations of T1 or entirely different)

• 65%–85% of TM

• 20–30 total reps per exercise (typically sets of 5–8)

• 1–2 T2 exercises per workout

  • If performing 2 exercises, both follow the same volume limits. Newer trainees would be wise to start nearer the lower end of volume limits.

Third Tier (T3) – The Base

T3 exercises come last and focus on muscle development, volume, and variety. These can be compound or isolation movements (e.g., lat pulldowns, leg presses, curls, extensions). Most don’t have a TM—just use a weight that allows 10+ reps per set, with 30+ total reps per exercise. A general rule: T3 reps should be about triple your T1 reps (e.g., 12 T1 reps → 36 T3 reps per exercise). Most programs include 3–4 T3 exercises per workout, but more can be added for specific goals.

• Performed last in a workout

• Primarily isolation exercises

• Typically no TM, use light/moderate weights

• 10+ reps per set, 30+ total reps per exercise

• 3–4 T3 exercises per workout (more if needed for specific goals)

Balancing Volume Across Tiers

The 1:2:3 volume ratio between tiers is a guideline, not a rule. If T1 work is at its upper limit, you may need to reduce T2 and T3 volume. If T1 is on the lighter end, you might have more energy and recovery ability for greater T2 and T3 portions. If so, you may be able to make those heavier and/or perform more volume. The key is balancing intensity, volume, and recovery—pushing too hard in one area for too long leads to stagnation whether by exhaustion or injury.

Flexibility & Progression

Avoid rigid boundaries between tiers. Overlap when it makes sense—building size and strength doesn’t require strict adherence. Cycle through different structures:

• Flat pyramids (less T1 emphasis, more T2 and T3)

• Steep pyramids (high T1 emphasis, less T2 and T3 volume)

• Even pyramids (balanced ratios)

Variation keeps training engaging, drives progress, and helps you break plateaus. Know when to push harder, back off, change lifts, or focus on specificity—that’s what makes the GZCL Method, and now P-Zero adaptable to you.

The Importance of Compensatory Acceleration Training (CAT)

Compensatory Acceleration Training (CAT) is a weightlifting technique where the lifter intentionally accelerates the barbell throughout the entire range of motion, especially as the mechanical advantage improves. The goal is to maximize force production by applying more effort even when the weight feels lighter at certain points in the movement. This enhances strength, explosiveness, and hypertrophy.

Key Principles of CAT:

1. Force Development: CAT emphasizes producing maximal force even with submaximal weights, improving neuromuscular efficiency.

2. Speed Training: By accelerating the weight, lifters develop faster and more powerful contractions, essential for explosive movements.

3. Specificity: CAT mimics the speed and force requirements of competitive lifts.

4. Progressive Overload: CAT allows lifters to practice generating maximal effort without requiring maximal loads, reducing injury risk.

Application in Sports:

• Powerlifting: Use CAT to improve the ability to push through sticking points.

• Weightlifting: Develops needed explosive power, where the skill of grinding is less important.

• Programming for each: CAT requires submaximal weights (60–80% of 1RM) to prioritize bar speed while maintaining technique.

  • This is why a training max is used! It keeps the weights light enough so that you can be explosive — so don’t be lazy under the bar when you know it is light, instead, move it as fast as your technique allows through the concentric range of motion.

Focus on acceleration effort. CAT helps strength and size gains carry into competition settings, whether powerlifting, weightlifting, or badminton – go win.