ProgramsCody Lefever · GZCL

P-Zero Full Body

Latest GZCL program, it's like GZCLP 2.0

Weeks: 1
Days / week: 4
Exercises / day: 6

Beginner
Strength
Repeats weekly

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.

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Week structure

Week 1

Day 1

Workout A1

Barbell Conventional Deadlift3 × 4 · 72% TMT1. Set a 1RM for this exercise before you start1 × 5+ · 72% TM
Barbell Bench Press4 × 12 · 52% TMT2. Set a 1RM for this exercise before you start
Machine T-Bar Row1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Machine Leg Press1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Chest Dip1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Cable Crunch1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)

Day 2

Workout B1

Barbell Overhead Press3 × 4 · 72% TMT1. Set a 1RM for this exercise before you start1 × 5+ · 72% TM
Barbell High Bar Squat4 × 12 · 52% TMT2. Set a 1RM for this exercise before you start
Pull-Up1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Dumbbell Incline Neutral-Grip Bench Press1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Machine Seated Leg Curl1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Dumbbell Bicep Curl1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)

Day 3

Workout A2

Barbell Bench Press3 × 4 · 72% TMT1. Set a 1RM for this exercise before you start1 × 5+ · 72% TM
Barbell Conventional Deadlift4 × 12 · 52% TMT2. Set a 1RM for this exercise before you start
Cable Seated Row1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Dumbbell Overhead Press1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Machine Leg Extension1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Cable Twist1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)

Day 4

Workout B2

Barbell High Bar Squat3 × 4 · 72% TMT1. Set a 1RM for this exercise before you start1 × 5+ · 72% TM
Barbell Overhead Press4 × 12 · 52% TMT2. Set a 1RM for this exercise before you start
Barbell Romanian Deadlift1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Dumbbell Bench Press1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Cable Lateral Raise1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)
Lying Leg Raise1 × 1+ · 50% TMT3. You need to hit the target total reps in as few sets as possible. After completing a set, add another set and keep going. If you complete all the required reps in <= 4 sets, increase the weight. If it takes more than 4 sets - move to the next phase (lower the target reps)

Program guide

This is a program from the latest Cody's book. Unlike GZCLP, it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.

Make sure to read the book before doing the program! It gives a detailed explanation how things should work

FAQ

What is P-Zero Full Body?

P-Zero Full Body is the latest program from Cody Lefever (creator of GZCL). Think of it as GZCLP 2.0 — it uses the same GZCL tier system but prioritizes higher volume, more exercise variety, and higher rep ranges than the original GZCLP.

Is P-Zero good for beginners?

P-Zero is designed for lifters with a few months of training experience. It sits between GZCLP (pure beginner) and intermediate GZCL programs like The Rippler. If you've outgrown a basic beginner program but aren't ready for advanced periodization, P-Zero is a good fit.

How many days a week is P-Zero?

P-Zero is a 4-day program. Each day is a full-body workout following the GZCL tier system, with T1 heavy compounds, T2 secondary work, and T3 isolation exercises.

How is P-Zero different from GZCLP?

P-Zero has higher volume and more exercise variety than GZCLP. It leans more toward bodybuilding with higher rep ranges, while GZCLP is more powerlifting-focused. P-Zero also uses 4 training days instead of GZCLP's 3.

Do I need to read the book to run P-Zero?

The book provides the detailed explanation of how the progression and exercise selection work. While the app handles the programming automatically, reading the book helps you understand the reasoning behind the program and how to make smart exercise substitutions.

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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