GZCLP on iPhone and Apple Watch
Two Plates runs Cody Lefever's GZCLP by its published rules. Stage drops, restarts and T3 bumps happen on their own, and every change tells you why. One tap logs the set, from your phone or your wrist.
Free to download. Running GZCLP is part of a one-time unlock, US$24.99. Never a subscription.
The four days
The canonical four-day layout. Each day has one T1 lift, one T2 lift and one T3 lift, and you rotate A1, A2, B1, B2.
Your first session sets the starting weights: type what you lift and the rules take over from session two.
The rules, run for you
GZCLP answers the question every linear program eventually asks: what happens when you stall. The answer is always a rule, so Two Plates can run it for you.
T1: 5×3 → 6×2 → 10×1
Hit the rep base and the weight goes up next session: +5 kg on squat and deadlift, +2.5 kg on bench and press. Miss it and the shape changes instead, at the same weight. Fail 10×1 and you rest two or three days, test a new 5RM, and restart 5×3 at 85% of it.
T2: 3×10 → 3×8 → 3×6
Same idea, no AMRAP. When the 6s stall, you go back to 3×10, starting no more than 9 kg (20 lb) above your last 3×10 start.
T3: 3×15, last set AMRAP
When the last set reaches 25 reps, the weight goes up next session.
What a stall looks like
When you finish a session, the summary shows what changes and why, in the program's own terms. Tap a change to decline it. These are the sentences it writes:
14 total reps under base 15 → same weight, stage 2 shape (GZCLP T1: 5×3 → 6×2 → 10×1).
6s base missed → back to 3×10 at no more than 9 kg over the last 3×10 start (GZCLP T2 reset).
AMRAP hit 26 (25+) → add weight next session (GZCLP T3 rule).
Logging it
- Every set arrives filled in from the program. If that is what you lifted, one tap logs it. If it wasn't, the keypad is already up for the AMRAP count.
- RPE or RIR on any set, one tap on the keypad, if you track effort.
- Plate math per side for the bars and plates you own, and the rest timer starts itself on your Lock Screen and in the Dynamic Island.
- The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.
Before you switch
What does it cost?
The logger is free with no caps, including building your own program. Running GZCLP and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.
Do I need an Apple Watch?
No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.
Can I bring my history?
Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time.
Kilograms or pounds?
Either. Prescriptions follow the unit you train in and round to the plates you own.
Is this the official GZCLP app?
No. Two Plates is not affiliated with Cody Lefever or the program authors. It runs GZCLP as he published it. For the program itself, r/gzcl is the place.