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ProgramsCody Lefever · GZCL

GZCL: General Gainz - Riptide

An 8-week General Gainz program that alternates between finding rep maxes and pushing them higher, biasing hypertrophy through lighter T1 work and higher volume.

Weeks
8
Days / week
4
Exercises / day
6
  • Intermediate
  • Hypertrophy
Run this program in TopSet

Copy it to your plans in the free app. TopSet works out each set’s target weight from your training max or 1RM.

Download on the App Store

Week structure

Week 1

Day 1

  • Barbell High Bar Squat1 × 5 · @8T1 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. VDS sets use the RM weight you hit. Move the bar explosively on every rep (CAT).5 × 2 · 80% TM
  • Barbell Romanian Deadlift1 × 10 · @8T2 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. Half-rep sets use the RM weight you hit.4 × 5 · 60% TM
  • Machine Leg Press4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Machine Seated Leg Curl4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Machine Leg Extension4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Dumbbell Standing Calf Raise4 × 15+ · @8T3 - Max-rep set. Low intensity.

Day 2

  • Barbell Bench Press1 × 5 · @8T1 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. VDS sets use the RM weight you hit. Move the bar explosively on every rep (CAT).5 × 2 · 80% TM
  • Barbell Overhead Press1 × 10 · @8T2 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. Half-rep sets use the RM weight you hit.4 × 5 · 60% TM
  • Cable Lat Pulldown4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Cable Seated Row4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Dumbbell Lateral Raise4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Cable Triceps Pushdown4 × 15+ · @8T3 - Max-rep set. Low intensity.

Day 3

  • Barbell Conventional Deadlift1 × 5 · @8T1 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. VDS sets use the RM weight you hit. Move the bar explosively on every rep (CAT).5 × 2 · 80% TM
  • Barbell Front Squat1 × 10 · @8T2 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. Half-rep sets use the RM weight you hit.4 × 5 · 60% TM
  • Machine Leg Press4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Machine Seated Leg Curl4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Machine Leg Extension4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Dumbbell Standing Calf Raise4 × 15+ · @8T3 - Max-rep set. Low intensity.

Day 4

  • Barbell Overhead Press1 × 5 · @8T1 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. VDS sets use the RM weight you hit. Move the bar explosively on every rep (CAT).5 × 2 · 80% TM
  • Chin-Up1 × 10 · @8T2 - Find-the-weight week. Work up to your RM weight with warm-up sets, using "add a set" to fill in extra warm-up sets if needed. Half-rep sets use the RM weight you hit.4 × 5 · 60% TM
  • Cable Seated Row4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Dumbbell Bicep Curl4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • Band Face Pull4 × 15+ · @8T3 - Max-rep set. Low intensity.
  • EZ Bar Skullcrusher4 × 15+ · @8T3 - Max-rep set. Low intensity.
Week 2

Day 1

  • Barbell High Bar Squat1 × 5+ · @10T1 - push-the-weight week. Same weight as week 1. Go for max reps5 × 3 · 80% TM
  • Barbell Romanian Deadlift1 × 10+ · @10T2 - push-the-weight week. Same weight as week 14 × 5 · 60% TM
  • Machine Leg Press4 × 12+ · @8T3 - low intensity
  • Machine Seated Leg Curl4 × 12+ · @8T3 - low intensity
  • Machine Leg Extension4 × 12+ · @8T3 - low intensity
  • Dumbbell Standing Calf Raise4 × 12+ · @8T3 - low intensity

Day 2

  • Barbell Bench Press1 × 5+ · @10T1 - push-the-weight week. Same weight as week 1. Go for max reps5 × 3 · 80% TM
  • Barbell Overhead Press1 × 10+ · @10T2 - push-the-weight week. Same weight as week 14 × 5 · 60% TM
  • Cable Lat Pulldown4 × 12+ · @8T3 - low intensity
  • Cable Seated Row4 × 12+ · @8T3 - low intensity
  • Dumbbell Lateral Raise4 × 12+ · @8T3 - low intensity
  • Cable Triceps Pushdown4 × 12+ · @8T3 - low intensity

Day 3

  • Barbell Conventional Deadlift1 × 5+ · @10T1 - push-the-weight week. Same weight as week 1. Go for max reps5 × 3 · 80% TM
  • Barbell Front Squat1 × 10+ · @10T2 - push-the-weight week. Same weight as week 14 × 5 · 60% TM
  • Machine Leg Press4 × 12+ · @8T3 - low intensity
  • Machine Seated Leg Curl4 × 12+ · @8T3 - low intensity
  • Machine Leg Extension4 × 12+ · @8T3 - low intensity
  • Dumbbell Standing Calf Raise4 × 12+ · @8T3 - low intensity

Day 4

  • Barbell Overhead Press1 × 5+ · @10T1 - push-the-weight week. Same weight as week 1. Go for max reps5 × 3 · 80% TM
  • Chin-Up1 × 10+ · @10T2 - push-the-weight week. Same weight as week 14 × 5 · 60% TM
  • Cable Seated Row4 × 12+ · @8T3 - low intensity
  • Dumbbell Bicep Curl4 × 12+ · @8T3 - low intensity
  • Band Face Pull4 × 12+ · @8T3 - low intensity
  • EZ Bar Skullcrusher4 × 12+ · @8T3 - low intensity
Week 3

Day 1

  • Barbell High Bar Squat1 × 3 · @9T1 - find-the-weight week. Heavier than week 15 × 1 · 85% TM
  • Barbell Romanian Deadlift1 × 6 · @9T2 - find-the-weight week4 × 3 · 70% TM
  • Machine Leg Press4 × 10+ · @9T3 - medium intensity
  • Machine Seated Leg Curl4 × 10+ · @9T3 - medium intensity
  • Machine Leg Extension4 × 10+ · @9T3 - medium intensity
  • Dumbbell Standing Calf Raise4 × 10+ · @9T3 - medium intensity

Day 2

  • Barbell Bench Press1 × 3 · @9T1 - find-the-weight week. Heavier than week 15 × 1 · 85% TM
  • Barbell Overhead Press1 × 6 · @9T2 - find-the-weight week4 × 3 · 70% TM
  • Cable Lat Pulldown4 × 10+ · @9T3 - medium intensity
  • Cable Seated Row4 × 10+ · @9T3 - medium intensity
  • Dumbbell Lateral Raise4 × 10+ · @9T3 - medium intensity
  • Cable Triceps Pushdown4 × 10+ · @9T3 - medium intensity

Day 3

  • Barbell Conventional Deadlift1 × 3 · @9T1 - find-the-weight week. Heavier than week 15 × 1 · 85% TM
  • Barbell Front Squat1 × 6 · @9T2 - find-the-weight week4 × 3 · 70% TM
  • Machine Leg Press4 × 10+ · @9T3 - medium intensity
  • Machine Seated Leg Curl4 × 10+ · @9T3 - medium intensity
  • Machine Leg Extension4 × 10+ · @9T3 - medium intensity
  • Dumbbell Standing Calf Raise4 × 10+ · @9T3 - medium intensity

Day 4

  • Barbell Overhead Press1 × 3 · @9T1 - find-the-weight week. Heavier than week 15 × 1 · 85% TM
  • Chin-Up1 × 6 · @9T2 - find-the-weight week4 × 3 · 70% TM
  • Cable Seated Row4 × 10+ · @9T3 - medium intensity
  • Dumbbell Bicep Curl4 × 10+ · @9T3 - medium intensity
  • Band Face Pull4 × 10+ · @9T3 - medium intensity
  • EZ Bar Skullcrusher4 × 10+ · @9T3 - medium intensity
Week 4

Day 1

  • Barbell High Bar Squat1 × 3+ · @10T1 - Push-the-weight week. Same weight as week 3. VDS: if you complete <5 reps, do singles. If 5 or more reps, do half-rep sets.5 × 1 · 85% TM
  • Barbell Romanian Deadlift1 × 6+ · @10T2 - Push-the-weight week. Same weight as week 3.4 × 3 · 70% TM
  • Machine Leg Press3 × 8+ · @10T3 - high intensity
  • Machine Seated Leg Curl3 × 8+ · @10T3 - high intensity
  • Machine Leg Extension3 × 8+ · @10T3 - high intensity
  • Dumbbell Standing Calf Raise3 × 8+ · @10T3 - high intensity

Day 2

  • Barbell Bench Press1 × 3+ · @10T1 - Push-the-weight week. Same weight as week 3. VDS: if you complete <5 reps, do singles. If 5 or more reps, do half-rep sets.5 × 1 · 85% TM
  • Barbell Overhead Press1 × 6+ · @10T2 - Push-the-weight week. Same weight as week 3.4 × 3 · 70% TM
  • Cable Lat Pulldown3 × 8+ · @10T3 - high intensity
  • Cable Seated Row3 × 8+ · @10T3 - high intensity
  • Dumbbell Lateral Raise3 × 8+ · @10T3 - high intensity
  • Cable Triceps Pushdown3 × 8+ · @10T3 - high intensity

Day 3

  • Barbell Conventional Deadlift1 × 3+ · @10T1 - Push-the-weight week. Same weight as week 3. VDS: if you complete <5 reps, do singles. If 5 or more reps, do half-rep sets.5 × 1 · 85% TM
  • Barbell Front Squat1 × 6+ · @10T2 - Push-the-weight week. Same weight as week 3.4 × 3 · 70% TM
  • Machine Leg Press3 × 8+ · @10T3 - high intensity
  • Machine Seated Leg Curl3 × 8+ · @10T3 - high intensity
  • Machine Leg Extension3 × 8+ · @10T3 - high intensity
  • Dumbbell Standing Calf Raise3 × 8+ · @10T3 - high intensity

Day 4

  • Barbell Overhead Press1 × 3+ · @10T1 - Push-the-weight week. Same weight as week 3. VDS: if you complete <5 reps, do singles. If 5 or more reps, do half-rep sets.5 × 1 · 85% TM
  • Chin-Up1 × 6+ · @10T2 - Push-the-weight week. Same weight as week 3.4 × 3 · 70% TM
  • Cable Seated Row3 × 8+ · @10T3 - high intensity
  • Dumbbell Bicep Curl3 × 8+ · @10T3 - high intensity
  • Band Face Pull3 × 8+ · @10T3 - high intensity
  • EZ Bar Skullcrusher3 × 8+ · @10T3 - high intensity
Week 5

Day 1

  • Barbell High Bar Squat1 × 4 · @8T1 - find-the-weight week5 × 1 · 80% TM
  • Barbell Romanian Deadlift1 × 8 · @8T2 - find-the-weight week4 × 4 · 65% TM
  • Machine Leg Press4 × 15+ · @8T3 - New wave. Low intensity.
  • Machine Seated Leg Curl4 × 15+ · @8T3 - New wave. Low intensity.
  • Machine Leg Extension4 × 15+ · @8T3 - New wave. Low intensity.
  • Dumbbell Standing Calf Raise4 × 15+ · @8T3 - New wave. Low intensity.

Day 2

  • Barbell Bench Press1 × 4 · @8T1 - find-the-weight week5 × 1 · 80% TM
  • Barbell Overhead Press1 × 8 · @8T2 - find-the-weight week4 × 4 · 65% TM
  • Cable Lat Pulldown4 × 15+ · @8T3 - New wave. Low intensity.
  • Cable Seated Row4 × 15+ · @8T3 - New wave. Low intensity.
  • Dumbbell Lateral Raise4 × 15+ · @8T3 - New wave. Low intensity.
  • Cable Triceps Pushdown4 × 15+ · @8T3 - New wave. Low intensity.

Day 3

  • Barbell Conventional Deadlift1 × 4 · @8T1 - find-the-weight week5 × 1 · 80% TM
  • Barbell Front Squat1 × 8 · @8T2 - find-the-weight week4 × 4 · 65% TM
  • Machine Leg Press4 × 15+ · @8T3 - New wave. Low intensity.
  • Machine Seated Leg Curl4 × 15+ · @8T3 - New wave. Low intensity.
  • Machine Leg Extension4 × 15+ · @8T3 - New wave. Low intensity.
  • Dumbbell Standing Calf Raise4 × 15+ · @8T3 - New wave. Low intensity.

Day 4

  • Barbell Overhead Press1 × 4 · @8T1 - find-the-weight week5 × 1 · 80% TM
  • Chin-Up1 × 8 · @8T2 - find-the-weight week4 × 4 · 65% TM
  • Cable Seated Row4 × 15+ · @8T3 - New wave. Low intensity.
  • Dumbbell Bicep Curl4 × 15+ · @8T3 - New wave. Low intensity.
  • Band Face Pull4 × 15+ · @8T3 - New wave. Low intensity.
  • EZ Bar Skullcrusher4 × 15+ · @8T3 - New wave. Low intensity.
Week 6

Day 1

  • Barbell High Bar Squat1 × 4+ · @10T1 - push-the-weight week. Same weight as week 5. VDS: if you completed fewer than 5 reps, do sets of singles. If 5 or more, do half-rep sets5 × 1 · 80% TM
  • Barbell Romanian Deadlift1 × 8+ · @10T2 - Push-the-weight week. Same weight as week 5.4 × 4 · 65% TM
  • Machine Leg Press4 × 12+ · @8T3 - low intensity
  • Machine Seated Leg Curl4 × 12+ · @8T3 - low intensity
  • Machine Leg Extension4 × 12+ · @8T3 - low intensity
  • Dumbbell Standing Calf Raise4 × 12+ · @8T3 - low intensity

Day 2

  • Barbell Bench Press1 × 4+ · @10T1 - push-the-weight week. Same weight as week 5. VDS: if you completed fewer than 5 reps, do sets of singles. If 5 or more, do half-rep sets5 × 1 · 80% TM
  • Barbell Overhead Press1 × 8+ · @10T2 - Push-the-weight week. Same weight as week 5.4 × 4 · 65% TM
  • Cable Lat Pulldown4 × 12+ · @8T3 - low intensity
  • Cable Seated Row4 × 12+ · @8T3 - low intensity
  • Dumbbell Lateral Raise4 × 12+ · @8T3 - low intensity
  • Cable Triceps Pushdown4 × 12+ · @8T3 - low intensity

Day 3

  • Barbell Conventional Deadlift1 × 4+ · @10T1 - push-the-weight week. Same weight as week 5. VDS: if you completed fewer than 5 reps, do sets of singles. If 5 or more, do half-rep sets5 × 1 · 80% TM
  • Barbell Front Squat1 × 8+ · @10T2 - Push-the-weight week. Same weight as week 5.4 × 4 · 65% TM
  • Machine Leg Press4 × 12+ · @8T3 - low intensity
  • Machine Seated Leg Curl4 × 12+ · @8T3 - low intensity
  • Machine Leg Extension4 × 12+ · @8T3 - low intensity
  • Dumbbell Standing Calf Raise4 × 12+ · @8T3 - low intensity

Day 4

  • Barbell Overhead Press1 × 4+ · @10T1 - push-the-weight week. Same weight as week 5. VDS: if you completed fewer than 5 reps, do sets of singles. If 5 or more, do half-rep sets5 × 1 · 80% TM
  • Chin-Up1 × 8+ · @10T2 - Push-the-weight week. Same weight as week 5.4 × 4 · 65% TM
  • Cable Seated Row4 × 12+ · @8T3 - low intensity
  • Dumbbell Bicep Curl4 × 12+ · @8T3 - low intensity
  • Band Face Pull4 × 12+ · @8T3 - low intensity
  • EZ Bar Skullcrusher4 × 12+ · @8T3 - low intensity
Week 7

Day 1

  • Barbell High Bar Squat1 × 2 · @9T1 - find-the-weight week. Heaviest of the cycle2 × 1 · 90% TM
  • Barbell Romanian Deadlift1 × 5 · @9T2 - find-the-weight week4 × 2 · 75% TM
  • Machine Leg Press4 × 10+ · @9T3 - medium intensity
  • Machine Seated Leg Curl4 × 10+ · @9T3 - medium intensity
  • Machine Leg Extension4 × 10+ · @9T3 - medium intensity
  • Dumbbell Standing Calf Raise4 × 10+ · @9T3 - medium intensity

Day 2

  • Barbell Bench Press1 × 2 · @9T1 - find-the-weight week. Heaviest of the cycle2 × 1 · 90% TM
  • Barbell Overhead Press1 × 5 · @9T2 - find-the-weight week4 × 2 · 75% TM
  • Cable Lat Pulldown4 × 10+ · @9T3 - medium intensity
  • Cable Seated Row4 × 10+ · @9T3 - medium intensity
  • Dumbbell Lateral Raise4 × 10+ · @9T3 - medium intensity
  • Cable Triceps Pushdown4 × 10+ · @9T3 - medium intensity

Day 3

  • Barbell Conventional Deadlift1 × 2 · @9T1 - find-the-weight week. Heaviest of the cycle2 × 1 · 90% TM
  • Barbell Front Squat1 × 5 · @9T2 - find-the-weight week4 × 2 · 75% TM
  • Machine Leg Press4 × 10+ · @9T3 - medium intensity
  • Machine Seated Leg Curl4 × 10+ · @9T3 - medium intensity
  • Machine Leg Extension4 × 10+ · @9T3 - medium intensity
  • Dumbbell Standing Calf Raise4 × 10+ · @9T3 - medium intensity

Day 4

  • Barbell Overhead Press1 × 2 · @9T1 - find-the-weight week. Heaviest of the cycle2 × 1 · 90% TM
  • Chin-Up1 × 5 · @9T2 - find-the-weight week4 × 2 · 75% TM
  • Cable Seated Row4 × 10+ · @9T3 - medium intensity
  • Dumbbell Bicep Curl4 × 10+ · @9T3 - medium intensity
  • Band Face Pull4 × 10+ · @9T3 - medium intensity
  • EZ Bar Skullcrusher4 × 10+ · @9T3 - medium intensity
Week 8

Day 1

  • Barbell High Bar Squat1 × 2+ · @10T1 - push-the-weight week. Same weight as week 7. No VDS. The final push!
  • Barbell Romanian Deadlift1 × 5+ · @10T2 - Push-the-weight week. Same weight as week 7. The final week!4 × 2 · 75% TM
  • Machine Leg Press3 × 8+ · @10T3 - High intensity. The last wave!
  • Machine Seated Leg Curl3 × 8+ · @10T3 - High intensity. The last wave!
  • Machine Leg Extension3 × 8+ · @10T3 - High intensity. The last wave!
  • Dumbbell Standing Calf Raise3 × 8+ · @10T3 - High intensity. The last wave!

Day 2

  • Barbell Bench Press1 × 2+ · @10T1 - push-the-weight week. Same weight as week 7. No VDS. The final push!
  • Barbell Overhead Press1 × 5+ · @10T2 - Push-the-weight week. Same weight as week 7. The final week!4 × 2 · 75% TM
  • Cable Lat Pulldown3 × 8+ · @10T3 - High intensity. The last wave!
  • Cable Seated Row3 × 8+ · @10T3 - High intensity. The last wave!
  • Dumbbell Lateral Raise3 × 8+ · @10T3 - High intensity. The last wave!
  • Cable Triceps Pushdown3 × 8+ · @10T3 - High intensity. The last wave!

Day 3

  • Barbell Conventional Deadlift1 × 2+ · @10T1 - push-the-weight week. Same weight as week 7. No VDS. The final push!
  • Barbell Front Squat1 × 5+ · @10T2 - Push-the-weight week. Same weight as week 7. The final week!4 × 2 · 75% TM
  • Machine Leg Press3 × 8+ · @10T3 - High intensity. The last wave!
  • Machine Seated Leg Curl3 × 8+ · @10T3 - High intensity. The last wave!
  • Machine Leg Extension3 × 8+ · @10T3 - High intensity. The last wave!
  • Dumbbell Standing Calf Raise3 × 8+ · @10T3 - High intensity. The last wave!

Day 4

  • Barbell Overhead Press1 × 2+ · @10T1 - push-the-weight week. Same weight as week 7. No VDS. The final push!
  • Chin-Up1 × 5+ · @10T2 - Push-the-weight week. Same weight as week 7. The final week!4 × 2 · 75% TM
  • Cable Seated Row3 × 8+ · @10T3 - High intensity. The last wave!
  • Dumbbell Bicep Curl3 × 8+ · @10T3 - High intensity. The last wave!
  • Band Face Pull3 × 8+ · @10T3 - High intensity. The last wave!
  • EZ Bar Skullcrusher3 × 8+ · @10T3 - High intensity. The last wave!

Program guide

Riptide is an 8-week program from Cody Lefever's General Gainz book. It alternates between "Find" weeks (discover a rep max at a target weight) and "Push" weeks (use the same weight and push for more reps). T1 cycles through progressively heavier RM targets, T2 does the same at moderate loads, and T3 waves through rep ranges twice across the 8 weeks.

Riptide is one of several named programs in Cody Lefever's General Gainz book. It builds on the core General Gainz framework - the tiered system (T1/T2/T3), Volume Drop Sets (VDS), and the four actions (Find, Hold, Push, Extend).

We strongly recommend buying the book to fully understand the concepts behind this program - effort ratings, Volume Drop Sets, the Effort Gap, Compensatory Acceleration Training (CAT), and the Find/Hold/Push/Extend progression system. The book covers all of this in depth, along with other programs like Abyssal Wake, Iron Tides, Wave Breaker, Steel Helm, etc.

Quick Overview

Riptide alternates between Find weeks (odd - discover your RM at a target effort) and Push weeks (even - hold the same weight, push for more reps). RPE guides the target effort: @8 = Easy (2+ RIR), @9 = Moderate (1 RIR), @10 = Hard (0 RIR).

This implementation uses a 4-day upper/lower split. T2 and T3 exercises are freely swappable - keep T1 as the main barbell compounds.

How to Use This in the App

On Find weeks, use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. Once you complete the RM set, the Volume Drop Sets auto-adjust to match your weight and reps.

On Push weeks, use the same weight as the previous Find week. The app remembers it. Push for as many reps as possible (AMRAP).

Set your 1RM for each exercise before starting - the app uses it to suggest initial weights via RPE tables.

Equipment Substitutions

Home gym alternatives for T3 machine exercises:

  • Leg Press → Bulgarian Split Squat or Goblet Squat
  • Seated Leg Curl → lighter Romanian Deadlift, Barbell or Nordic curls
  • Leg Extension → Lunge or Sissy Squat
  • Lat Pulldown → Pull Up or Chin Up
  • Seated Row → Bent Over Row, Dumbbell
  • Triceps Pushdown → Skullcrusher or Triceps Dip
  • Face Pull → Reverse Fly with dumbbells

Program by Cody Lefever. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

Make every set count.

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