Training Programs

The perfect beginner program. Three full-body sessions per week using fundamental compound movements with simple linear progression.

Cody Lefever's GZCLP is a tiered linear progression system that builds strength intelligently through T1, T2, and T3 exercise categories with built-in failure protocols.

A complete 8-week muscle-building program using only a pair of adjustable dumbbells. Three full-body sessions per week, no barbell or gym membership required.

A 4-week home workout plan that uses nothing but your bodyweight. Three full-body sessions per week, no gym, no dumbbells, no equipment of any kind.

An 8-week, 4-day program built specifically to maximize glute growth using hip thrusts, targeted unilateral work, and a lower-body-focused split.

A joint-friendly, 8-week strength program built for women over 40 who want to build muscle, protect bone density, and train sustainably for the long term.