GZCL: UHF 5 weeks Workout Program

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{"program":{"vtype":"program","id":"gzcl-uhf-5-weeks","name":"GZCL: UHF 5 weeks","url":"https://www.gainzfever.com/","author":"Cody Lefever","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","description":"It's a 5-week variant of original 9-week GZCL: UHF program\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before starting the program!","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"fsgjgevd","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1772234877500,"planner":{"vtype":"planner","name":"GZCL: UHF 5 weeks","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// **T1**. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Squat / 2x4 81%, 1x4+ 81% / 180s \n// **T2**. Same - set your 1RM before starting the sets\nt2: Incline Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// **T3**. Work up to the RM for the first set, then use the same weight for the rest of the sets\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 60s / update: custom() {~\n if (setIndex == 1) {\n weights = completedWeights[1]\n }\n~}\n// ...t3: Seated Row\nt3: Bicep Curl[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Seated Leg Curl[1-5] / ...t3: Seated Row/ update: custom() { ...t3: Seated Row }"},{"name":"Day 2","exerciseText":"// ...t1: Squat\nt1: Bench Press / 2x4 81%, 1x4+ 81% / 180s\n// **T2**. Pause Squat. Same - set your 1RM before starting the sets\nt2: Squat / 6x3 67%, 1x3+ 67% / 120s\n// ...t3: Seated Row\nt3: Shoulder Press[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lateral Raise[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Pec Deck[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift. Before starting the sets, set your 1RM - by clicking \"Edit\" icon at the exercise.\nt1: Deadlift / 2x4 71%, 1x4+ 71% / 180s\n// ...t2: Incline Bench Press\nt2: Legs Up Bench Press / 3x10 57%, 1x10+ 57% / 120s\n// ...t3: Seated Row\nt3: Pull Up[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Hyperextension[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Reverse Fly[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 4","exerciseText":"// ...t1: Squat\nt1: Sling Shot Bench Press / 2x4 86%, 1x4+ 86% / 180s\n// **T2**. Paused Deadlift. Same - set your 1RM before starting the sets\nt2: Deadlift / 6x3 57%, 1x3+ 57% / 120s\n// ...t3: Seated Row\nt3: Incline Bench Press Wide Grip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Chest Dip[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"},{"name":"Day 5","description":"...t3: Seated Row","exerciseText":"// ...t1: Squat\nt1: Front Squat / 2x4 81%, 1x4+ 81% / 180s\n// ...t2: Incline Bench Press\nt2: Bench Press Close Grip / 3x10 62%, 1x10+ 62% / 120s\n// ...t3: Seated Row\nt3: Stiff Leg Deadlift[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lunge[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }\n// ...t3: Seated Row\nt3: Lat Pulldown[1-5] / ...t3: Seated Row / update: custom() { ...t3: Seated Row }"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// **T1**\nt1: Squat / 3x3 86%, 1x3+ 86% / 190s\n// **T2**\nt2: Incline Bench Press / 4x8 62% / 128s\nt3: Seated Row / 1x12-15 60%+, 4x1+ 60% / 64s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 3x3 86%, 1x3+ 86% / 190s\n// **T2**. Pause Squat.\nt2: Squat / 8x2 71% / 128s"},{"name":"Day 3","exerciseText":"// **T1**. 3\" Deficit Deadlift\nt1: Deadlift / 3x3 76%, 1x3+ 76% / 190s\n// **T2**\nt2: Legs Up Bench Press / 4x8 62% / 128s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 3x3 90%, 1x3+ 90% / 190s\n// **T2**. Paused Deadlift.\nt2: Deadlift / 8x2 62% / 128s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 3x3 86%, 1x3+ 86% / 190s\nt2: Bench Press Close Grip / 4x8 67% / 128s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Incline Bench Press / 4x6 67% / 136s\nt3: Seated Row / 1x8-10 73%+, 3x1+ 73% / 68s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Squat / 9x1 76%, 1x1+ 76% / 136s"},{"name":"Day 3","exerciseText":"// **T1**. 2\" Deficit Deadlift\nt1: Deadlift / 4x2 81%, 1x2+ 81% / 200s\nt2: Legs Up Bench Press / 4x6 67% / 136s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 88%, 1x2 93%, 2x1 97%, 1x1+ 97% / 200s\nt2: Deadlift / 9x1 67%, 1x1+ 67% / 136s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 200s\nt2: Bench Press Close Grip / 4x6 71% / 136s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"t1: Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Incline Bench Press / 4x5 71%, 1x5+ 71% / 144s\nt3: Seated Row / 1x6-8 79%+, 2x1+ 79% / 72s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 4x1 90%, 1x1+ 90% / 210s\n// **T2**\nt2: Squat / 4x5 74%, 1x5+ 74% / 144s"},{"name":"Day 3","exerciseText":"// **T1**. 1\" Deficit Deadlift\nt1: Deadlift / 1x3 83%, 1x2 88%, 2x1 93%, 1x1+ 93% / 210s\nt2: Legs Up Bench Press / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 4x1 95%, 1x1+ 95% / 210s\n// **T2**\nt2: Deadlift / 4x5 71%, 1x5+ 71% / 144s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 4x1 90%, 1x1+ 90% / 210s\nt2: Bench Press Close Grip / 4x5 76%, 1x5+ 76% / 144s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"t1: Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Incline Bench Press / 1x1+ 52% / 152s\nt3: Seated Row / 1x10 73%+ / 76s"},{"name":"Day 2","exerciseText":"t1: Bench Press / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Squat / 1x1+ 57% / 152s"},{"name":"Day 3","exerciseText":"// **T1**\nt1: Deadlift / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Legs Up Bench Press / 1x1+ 52% / 152s"},{"name":"Day 4","exerciseText":"t1: Sling Shot Bench Press / 1x3 90%, 1x2 95%, 1x1+ 100% / 220s\nt2: Deadlift / 1x1+ 52% / 152s"},{"name":"Day 5","exerciseText":"t1: Front Squat / 1x3 86%, 1x2 90%, 1x1+ 95% / 220s\nt2: Bench Press Close Grip / 1x1+ 57% / 152s"}]}]}},"fullDescription":"GZCL: UHF (Ultra High Frequency) is a weightlifting program based on the **GZCL principle**, created by [Cody Lefever](https://www.gainzfever.com/). The GZCL name comes from his Reddit username - [u/gzcl](https://www.reddit.com/u/gzcl). It's a program that combines GZCL principles and the Daily Undulated Periodization (DUP) principle. It's somewhat similar to [GZCL: The Rippler](/programs/gzcl-the-rippler), but The Rippler used week-to-week undulating, while UHF sticks closer to the DUP principle and changes volume and intensity daily.\n\nAnother difference is that The Rippler sticks to Upper/Lower days, while in UHF every day is pretty much a full-body workout (if T1 is Upper, T2 is Lower, and vice versa).\n\nThe volume is also significantly higher, making it more like an advanced program.\n\n## GZCL principle\n\nBefore diving in, here's some basic terminology:\n\n- **Rep Max**: This refers to the maximum weight you can lift for a given number of reps. For instance, if you can do 5 reps (and no more) with 100 kg, then your 5 rep max is 100 kg. When measuring this, you should not go to full failure, but stop when you can't maintain good form for another rep.\n\nNow, let's talk about exercises. Exercises in GZCL programs are split into **3 tiers**:\n\n- **T1**: These are main compound exercises (e.g., [{Squat}], [{Deadlift}], [{Bench Press}], [{Overhead Press}]). These exercises involve the highest intensity (i.e., the largest weights, about **85-100%** of your 2-3 rep max), but with lower volume (fewer reps and sets). Typically, you will perform 10-15 total reps, usually within **1-3 reps** per set.\n- **T2**: These are secondary compound exercises (e.g., [{Front Squat}], [{Romanian Deadlift}], [{Incline Bench Press}], etc). These exercises have lower intensity (lower weights), but higher volume (more reps and sets). You should pick exercises that will assist with your T1 exercises. These exercises are performed with **65-85%** of your 2-3 rep max, usually within **5-8 reps** per set.\n- **T3**: These are isolation exercises (e.g., [{Leg Press}], [{Seated Leg Curl}], [{Triceps Extension}], [{Lateral Raise}]). These exercises have the lowest intensity (lightest weights), but highest volume (most reps and sets). These are performed with less than **65%** of your 2-3 rep max, usually with **8 or more reps** per set.\n\nA useful rule of thumb is the **1:2:3 rule** - for every rep you perform in T1, do 2 reps in T2, and 3 in T3.\n\nThis is a very short description of the GZCL principle. For more information, and more details, I REALLY recommend to read [Cody's blogpost](http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html).\n\n## Application of the GZCL Principle to the UHF program\n\n### T1 Exercise\n\nIn the UHF program, we use the 2 rep max (2RM) weight as Training Max (TM). This is a **5-week** program, and each week we use different 2RM% weight and reps for various T1 exercises. E.g. for week 1, we use 85% of 2RM weight for [{Squat}], 75% for [{Deadlift}], 90% for [{Sling Shot Bench Press}], etc.\n\nAs in any Linear Periodization program, the weight generally goes up, while volume goes down. The weight goes up non-linearly though, but in the wave form, where each wave is 3 weeks.\n\n:::exercise-example{exercise=\"squat\" equipment=\"barbell\" key=\"t1-squat_barbell\"}\n\n### T2 Exercise\n\nSame as T1, we use a 2RM weight for the TM and various T1 exercises. But unlike T1, we use a linear increase in weight (non-wavy) and a somewhat wavy decrease in volume. The peaks of the waves are mostly due to AMRAP (As Many Reps As Possible) sets.\n\nFor T2, we use the 'opposite' side for exercise selection - if T1 is Upper, T2 is Lower, and vice versa. This sort of makes the UHF program technically a full-body program.\n\n:::exercise-example{exercise=\"inclineBenchPress\" equipment=\"barbell\" key=\"t2-inclinebenchpress_barbell\"}\n\n### T3 Exercise\n\nFor T3, the first set is a Rep Max set, where you work up to your Rep Max. For the first week, it's a 15RM, for the second week, it's a 12RM, and so on. To work up to your 15RM, you need to estimate your approximate 15RM weight and then perform 'warm-up' sets (3-4 of them) that are not fatiguing, gradually increasing the weight. For example, let's say you estimated your 15RM for [{Bicep Curl}] is 50lb. So, you would do:\n\n- 5 reps with an empty bar\n- 5 reps with 30lb\n- 3 reps with 40lb\n- and 15 reps with 50lb.\n\nIf you missed and chose a weight that is too heavy, let's say you could only do 8 reps, or if it was too light and you did 12 reps, that's okay! You'll improve over time, so just record the weight and reps, and move on to the Max Rep Sets.\n\nFor the Max Rep Sets, simply try to do as many reps as possible with the same weight as the first set (50lb in our case). For the second, third, and so on, Max Reps Sets, you will likely be able to do fewer and fewer reps, but that's okay and expected as you accumulate fatigue.\n\n:::exercise-example{exercise=\"bicepCurl\" equipment=\"dumbbell\" key=\"t3-bicepcurl_dumbbell\"}\n\nAgain, this is just a short description, and for full information and details, please read the [original post with the GZCL applications](http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html).\n\nCheck the interactive playground below to see how the program works, and what the weights/sets/reps look like for each week. You can edit the 2RM, 5RM, etc weights for each exercise, and see how the weight changes.\n\nYou can run the GZCL: UHF 5 weeks program in the Liftosaur app.","faq":"### Is GZCL UHF 5 weeks good for beginners?\n\nNo, UHF 5 weeks is an advanced program requiring solid experience with squat, bench, deadlift, and overhead press. You should be comfortable training 5 days per week at high volume with percentage-based programming. Start with [GZCLP](/programs/gzclp) or [The Rippler](/programs/gzcl-the-rippler) first.\n\n### How many days a week is GZCL UHF 5 weeks?\n\nIt's a 5-day program trained Monday through Friday. Every session includes a T1 main lift, a T2 secondary lift, and multiple T3 isolation exercises, making each day essentially a full-body workout.\n\n### What is the difference between GZCL UHF 5 weeks and 9 weeks?\n\nThe 5-week version compresses the same DUP principles into a shorter timeframe. The 9-week version provides more gradual progression with additional weeks at each intensity level, making it better for longer training blocks and peaking cycles.\n\n### What is Daily Undulating Periodization in UHF?\n\nDUP means volume and intensity change from day to day rather than week to week. In UHF, each training day uses different percentages and rep schemes for the T1 and T2 lifts, so you get heavy, moderate, and light stimuli within the same week.\n\n### How does progression work in GZCL UHF?\n\nT1 and T2 exercises follow a fixed 5-week percentage scheme based on your 2RM. Weights generally increase while volume decreases across the weeks. T3 exercises use a rep max approach — work up to your RM for the first set, then do max rep sets with the same weight.\n\n### How long should I run GZCL UHF 5 weeks?\n\nRun it for one 5-week cycle, then reassess. You can repeat the cycle with updated rep maxes if you're still progressing. If you want a longer training block, consider the 9-week version instead.","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","indexEntry":{"id":"gzcl-uhf-5-weeks","name":"GZCL: UHF 5 weeks","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com/","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","description":"It's a 5-week variant of original 9-week GZCL: UHF program\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before starting the program!","isMultiweek":true,"tags":[],"weeksCount":5,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"benchPress","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"pecDeck","equipment":"leverageMachine"},{"id":"deadlift","equipment":"barbell"},{"id":"legsUpBenchPress","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"reverseHyperextension","equipment":"band"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"slingShotBenchPress","equipment":"barbell"},{"id":"inclineBenchPressWideGrip","equipment":"barbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"frontSquat","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[4,5],"frequency":5,"age":"more_than_year","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"}}