beginnerFull Body Rotation

GZCLP

Cody Lefever's beginner program with tiered exercise structure. Smart progression system.

by Cody Lefever

Days/Week

Weeks

Phases

82%

Popular

Program Goals

Build strengthLearn progressionBuild work capacity

Tiered exercise system (T1, T2, T3)

Built-in progression failure protocol

Includes accessory work

Great for beginners transitioning

Squat Focus

Squat (T1)Bench (T2)Lat Pulldown (T3)Curls (T3)

OHP Focus

OHP (T1)Deadlift (T2)Rows (T3)Face Pulls (T3)

Bench Focus

Bench (T1)Squat (T2)Lat Pulldown (T3)Triceps (T3)

Deadlift Focus

Deadlift (T1)OHP (T2)Rows (T3)Curls (T3)

Our AI will customize this template based on your profile

Days per week

Free • No credit card required

barbellsquat rackbench

Split TypeFull Body Rotation

Phases1

PeriodizationLinear with Auto-regulation

The classic linear progression program for beginners. Focus on compound lifts with simple progression.

Build a solid strength base with the fundamental compound lifts. Simple, effective, proven.

The time-tested 5 sets of 5 reps approach. Simple, brutal, effective for building raw strength.