Linear Progression

GZCLP Bench Press Program

The GZCLP spreadsheet alternative. Enter your starting weights and get your full progression schedule — no Excel needed.

3×/week

Frequency

5×3+

T1 Sets/Reps

3×10

T2 Sets/Reps

+5 lbs

T1 Per Session

How GZCLP Works

Tier 1 (T1)5 sets × 3 reps (last set AMRAP)

Your heaviest compound lift each session. Bench press is T1. Add 5 lbs (2.5 kg) every session.

Tier 2 (T2)3 sets × 10 reps

A lighter compound movement. Overhead press on bench days. Add 5 lbs every two sessions.

Tier 3 (T3)3 sets × 15 reps

Accessory isolation work: cable flyes, tricep pushdowns, face pulls. Keep it light, focus on form.

T1 Starting Weight (lbs)

T2 Starting Weight (lbs)

Number of Weeks

Enter your starting weights above

Stop printing PDFs and using Excel.

Bench Press Builder handles the weekly progression automatically — log each set in the app and it updates your next session weights instantly.