Two Plates · Basics

GZCLP or 5/3/1 for Beginners?

Both are on r/Fitness's list of recommended routines, so you can't go far wrong. The big difference is how fast the weight goes up. Want quick progress early? GZCLP. Rather start easier and build slowly? 5/3/1 for Beginners.

By Anthony Topalides, who lifts and makes Two Plates. Checked against the sources below on 27 October 2026.

GZCLP

Cody Lefever's program. The weight goes up after every session that goes well, 10 lb on squat and deadlift and 5 lb on bench and press in the r/Fitness wiki's numbers. When you stall, the sets and reps change, not the weight, so you keep moving.

5/3/1 for Beginners

Jim Wendler's program, full body three days a week. You start on a training max a bit under your real best, 80 to 85% of your max in Wendler's own post, and work up slowly. In his words, you must earn the right to add weight to the bar.

The r/Fitness wiki's page for the program says 90%. Either way it's a light start.

Picking one

If you want the bar going up every session for as long as that lasts, GZCLP. If you'd rather start lighter with room to grow, 5/3/1 for Beginners. Either way, run it as written and don't mix the two.

Next session

Before your next session, pick one and set it up exactly as written.

About the app

I make Two Plates, so I'm biased. It runs both, GZCLP and 5/3/1 for Beginners, with the r/Fitness wiki's 90% training max for the second.

Where this comes from

More basics