GZCL: VDIP (Volume-dependent Intensity Progression) Program Explained

By Cody Lefever

GZCL: VDIP (Volume-dependent Intensity Progression) is a weightlifting program based on the GZCL principle, created by Cody Lefever. The GZCL name comes from his Reddit username - u/gzcl. It's a beginner-intermediate program, with the main idea is that each set is an AMRAP.

GZCL principle

Before diving in, here's some basic terminology:

  • 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.

Now, let's talk about exercises. Exercises in GZCL programs are split into 3 tiers:

  • 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.
  • 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. For example, if you want to improve your Squat, you could do Front Squats as a T2 exercise. These exercises are performed with 65-85% of your 2-3 rep max, usually within 5-8 reps per set.
  • T3: These are isolation exercises (e.g., Leg Press, Leg Curl, Triceps Extension, Lateral Raise). These exercises have the lowest intensity (lightest weights), but highest volume (most reps and sets). The goal is to choose exercises that will assist with your T1 and T2 exercises. These are performed with less than 65% of your 2-3 rep max, usually with 8 or more reps per set.

A 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.

This is a very short description of the GZCL principle. For more information, and more details, I REALLY recommend to read Cody's blogpost.

Application of the GZCL Principle to the VDIP program

T1 Exercise

First, you come up with the initial weight - which is ~85% of your 2RM for that exercise.

There are 3 sets, and every set of every exercise in this program is a Max Rep Set (or AMRAP - As Many Reps As Possible). You don't go to complete failure, but leave 1-2 reps in the tank, and do as many as you can. For the following sets, you will likely be able to do fewer and fewer reps, but that's okay. There's an autoregulating part of the program that will increase the weight by 10lbs if the sum of all the reps is 15 or more, and by 5lb if it's 10 or more.

It's important to track the Rest Timer here, which should be 3-5 minutes for T1.

T2 Exercise

Similar to T1, but initial weight - ~65% of your 2RM for that exercise (so you should be able to do more reps per set).

It'll bump the weight by 10lb if you got 30 or more total reps, and by 5lb - if 25 or more total reps.

The Rest Timer is smaller - 2-3 minutes for T2.

T3 Exercise

All the same as in T1/T2, but 4 sets. Initial weight - ~55% of your 2RM for that exercise.

It'll increase the weight by 5lb if you got 50 reps or more total.

The Rest Timer is even smaller - 30-90 seconds for T3.

Again, this is just a brief description, and for full information and details, please read the original post with the GZCL VDIP application.

Check the interactive playground below to see how the program works, and what the weights/sets/reps look like for each day. You can finish the sets, and see how the weight would be changed for the next workout.

You can run GZCL: VDIP program in the Liftosaur app.

Muscle Balance

Muscles used, relatively to each other
Back
100%
Glutes
74%
Shoulders
72%
Chest
65%
Quadriceps
55%
Hamstrings
39%
Biceps
37%
Triceps
29%
Forearms
24%
Calves
18%
Abs
15%

Try it out in interactive playground!

Tap on squares to finish sets. Tap multiple times to reduce completed reps. Finish workout and see what the next time the workout would look like (with possibly updated weights, reps and sets).

For convenience, you can finish all the sets of an exercise by clicking on the icon. And you can adjust the exercise variables (weight, reps, TM, RIR, etc) by clicking on the icon.

Day 1

Squat
Barbell
Warmup
Warmup
Stiff Leg Deadlift
Barbell
Lunge
Barbell
Pull Up
Bodyweight

Day 2

Bench Press
Barbell
Warmup
Warmup
Bent Over Row
Barbell
Bench Press Close Grip
Barbell
Warmup
Shoulder Press
Dumbbell
Warmup

Day 3

Deadlift
Barbell
Warmup
Warmup
Front Squat
Barbell
Warmup
Bent Over One Arm Row
Dumbbell
Warmup
Seated Row
Cable
Warmup
Warmup

Day 4

Overhead Press
Barbell
Warmup
Push Press
Barbell
Incline Bench Press
Barbell
Warmup
Chest Dip
Bodyweight

Day 5

Front Squat
Barbell
Warmup
Squat
Barbell
Warmup
Lat Pulldown
Cable
Warmup
Warmup
Bicep Curl
EZ Bar
You can use this program on Liftosaur - a weightlifting tracker app!
  • Log your workouts there, and have a history of all your workouts on your phone
  • It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
  • And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
Download on the App Store
Get it on Google Play