Strength
The Rippler
Also known as: gzcl · rippler · the rippler · gzcl rippler · cody lefever
Cody Lefever's intermediate-to-advanced GZCL peaking block. The T1 main lift ripples through a 12-week “two-up, one-down” intensity wave — climbing, backing off, then climbing again off your true 1RM — until you test a fresh max in week 12. A T2 variation waves alongside it for volume, with T3 accessories for size. All percentages are of your 1RM, so set your training maxes to true maxes on start. Run it once, retest, and re-load with your new numbers.
Advanced
4 days/week
12-week plan
~30–40 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is The Rippler?
The Rippler is Cody Lefever's twelve-week strength block — the GZCL program you run when the goal is a bigger single, not a bigger back. The method ranks work by how directly it feeds the goal lift: T1 is the goal lift itself at the highest intensities, T2 is a close variation that carries most of the volume, and T3 is the supporting accessory work. Each of the Rippler's four weekly sessions is organised around one T1 — squat on Monday, bench on Wednesday, overhead press on Friday, deadlift on Saturday.
The name describes the loading pattern. Instead of grinding upward in a straight line, the T1 percentage takes two steps up and one step back: 80% for fives in week one, 85% for triples, back to 82.5%, up to 87.5% doubles, and so on — cresting at nine singles at 92.5% in week eight and a lone 95% single in week ten. A T2 variation ripples underneath it (Romanian deadlift under squat, incline bench under bench, close-grip under press, front squat under deadlift), waving from fives at 68% up to 85% triples across ten weeks, while paired T3 accessories run three sets of 10–15. Weeks eleven and twelve strip the program to T1 only: a fast 4×2 back-off at 85%, then a fresh max attempt from 95%.
Who it's for
Is The Rippler right for you?
This is for intermediate-to-advanced lifters who have exhausted session-to-session progression and want a percentage-based wave with a test date at the end. You need three things: honest current 1RMs on all four lifts, four training days a week, and twelve consecutive weeks without major interruptions — it's a run-once block, not a rotating routine. If muscle is the priority right now, Jacked & Tan 2.0 is the better GZCL pick; if you're still adding weight to the bar every week, stay on GZCLP and bank those easy gains first.
Progression
How progression works
There are no in-block decisions to make — every load for all twelve weeks is a fixed percentage of the true 1RM you enter on day one, not a discounted training max, so resist the urge to round up. The plus sets sprinkled through the wave (a 3+ in week two, 4+ in week five, the 1+ singles later) are readiness checks: extra reps tell you the max is soft, but they never change the prescribed weights mid-block. Durata seeds each lift's numbers from your logged e1RM, times the long rests between heavy doubles, and lays out the whole wave in the planner. When the week-twelve single goes in, feed the new maxes back in and either re-run it or move on.
% of Training Max, +2.5 kg TM per weekDouble: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
The program
The Rippler — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 14 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 3×5 @ 80% | 2:30 |
| Romanian Deadlift (Barbell) | 5×6 @ 68% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×5 @ 80% | 2:30 |
| Incline Bench Press (Barbell) | 5×6 @ 68% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 3×5 @ 80% | 2:30 |
| Bench Press - Close Grip (Barbell) | 5×6 @ 68% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 3×5 @ 80% | 2:30 |
| Front Squat | 5×6 @ 68% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 24 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 3×3 @ 85% 1×3+ @ 85% | 2:30 |
| Romanian Deadlift (Barbell) | 5×5 @ 72% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×3 @ 85% 1×3+ @ 85% | 2:30 |
| Incline Bench Press (Barbell) | 5×5 @ 72% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 3×3 @ 85% 1×3+ @ 85% | 2:30 |
| Bench Press - Close Grip (Barbell) | 5×5 @ 72% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 3×3 @ 85% 1×3+ @ 85% | 2:30 |
| Front Squat | 5×5 @ 72% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 34 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 3×4 @ 82.5% | 2:30 |
| Romanian Deadlift (Barbell) | 4×4 @ 76% 1×4+ @ 76% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×4 @ 82.5% | 2:30 |
| Incline Bench Press (Barbell) | 4×4 @ 76% 1×4+ @ 76% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 3×4 @ 82.5% | 2:30 |
| Bench Press - Close Grip (Barbell) | 4×4 @ 76% 1×4+ @ 76% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 3×4 @ 82.5% | 2:30 |
| Front Squat | 4×4 @ 76% 1×4+ @ 76% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 44 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 5×2 @ 87.5% | 2:30 |
| Romanian Deadlift (Barbell) | 4×6 @ 70% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 5×2 @ 87.5% | 2:30 |
| Incline Bench Press (Barbell) | 4×6 @ 70% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 5×2 @ 87.5% | 2:30 |
| Bench Press - Close Grip (Barbell) | 4×6 @ 70% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 5×2 @ 87.5% | 2:30 |
| Front Squat | 4×6 @ 70% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 54 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 85% 1×4+ @ 85% | 2:30 |
| Romanian Deadlift (Barbell) | 4×5 @ 74% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 85% 1×4+ @ 85% | 2:30 |
| Incline Bench Press (Barbell) | 4×5 @ 74% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×4 @ 85% 1×4+ @ 85% | 2:30 |
| Bench Press - Close Grip (Barbell) | 4×5 @ 74% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×4 @ 85% 1×4+ @ 85% | 2:30 |
| Front Squat | 4×5 @ 74% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 64 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×2 @ 90% | 2:30 |
| Romanian Deadlift (Barbell) | 3×4 @ 78% 1×4+ @ 78% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×2 @ 90% | 2:30 |
| Incline Bench Press (Barbell) | 3×4 @ 78% 1×4+ @ 78% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×2 @ 90% | 2:30 |
| Bench Press - Close Grip (Barbell) | 3×4 @ 78% 1×4+ @ 78% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×2 @ 90% | 2:30 |
| Front Squat | 3×4 @ 78% 1×4+ @ 78% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 74 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 3×3 @ 87.5% | 2:30 |
| Romanian Deadlift (Barbell) | 3×6 @ 72% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×3 @ 87.5% | 2:30 |
| Incline Bench Press (Barbell) | 3×6 @ 72% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 3×3 @ 87.5% | 2:30 |
| Bench Press - Close Grip (Barbell) | 3×6 @ 72% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 3×3 @ 87.5% | 2:30 |
| Front Squat | 3×6 @ 72% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 84 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 8×1 @ 92.5% 1×1+ @ 92.5% | 2:30 |
| Romanian Deadlift (Barbell) | 3×5 @ 76% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 8×1 @ 92.5% 1×1+ @ 92.5% | 2:30 |
| Incline Bench Press (Barbell) | 3×5 @ 76% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 8×1 @ 92.5% 1×1+ @ 92.5% | 2:30 |
| Bench Press - Close Grip (Barbell) | 3×5 @ 76% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 8×1 @ 92.5% 1×1+ @ 92.5% | 2:30 |
| Front Squat | 3×5 @ 76% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 94 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×2 @ 90% 1×2+ @ 90% | 2:30 |
| Romanian Deadlift (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×2 @ 90% 1×2+ @ 90% | 2:30 |
| Incline Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×2 @ 90% 1×2+ @ 90% | 2:30 |
| Bench Press - Close Grip (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×2 @ 90% 1×2+ @ 90% | 2:30 |
| Front Squat | 2×4 @ 80% 1×4+ @ 80% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 104 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×1 @ 95% | 2:30 |
| Romanian Deadlift (Barbell) | 4×3 @ 85% 1×3+ @ 85% | 2:30 |
| Lat Pulldown (Cable) | 3×10–15 | 1:15 |
| Bicep Curl (Barbell) | 3×10–15 | 1:15 |
Bench
Wednesday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×1 @ 95% | 2:30 |
| Incline Bench Press (Barbell) | 4×3 @ 85% 1×3+ @ 85% | 2:30 |
| Lateral Raise (Dumbbell) | 3×10–15 | 1:15 |
| Triceps Pushdown | 3×10–15 | 1:15 |
Overhead
Friday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×1 @ 95% | 2:30 |
| Bench Press - Close Grip (Barbell) | 4×3 @ 85% 1×3+ @ 85% | 2:30 |
| Face Pull | 3×10–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–15 | 1:15 |
Deadlift
Saturday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×1 @ 95% | 2:30 |
| Front Squat | 4×3 @ 85% 1×3+ @ 85% | 2:30 |
| Bent Over Row (Barbell) | 3×10–15 | 1:15 |
| Lying Leg Curl (Machine) | 3×10–15 | 1:15 |
Week 114 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 3×2 @ 85% 1×2+ @ 85% | 2:30 |
Bench
Wednesday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×2 @ 85% 1×2+ @ 85% | 2:30 |
Overhead
Friday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 3×2 @ 85% 1×2+ @ 85% | 2:30 |
Deadlift
Saturday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 3×2 @ 85% 1×2+ @ 85% | 2:30 |
Week 124 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×1+ @ 95% | 2:30 |
Bench
Wednesday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×1+ @ 95% | 2:30 |
Overhead
Friday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×1+ @ 95% | 2:30 |
Deadlift
Saturday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×1+ @ 95% | 2:30 |
FAQ
The Rippler — common questions
What does two-up, one-down actually look like?
Intensity rises for two weeks, retreats for one, then rises past the previous peak. On T1 that's 80 → 85 → 82.5 → 87.5 → 85 → 90 → 87.5 → 92.5 → 90 → 95 as percentages of your 1RM, with set counts falling as the bar gets heavier. The back-off weeks are what let you keep climbing for twelve weeks without burning out at week six.
Do I base the percentages on a real 1RM or a training max?
A real, recent 1RM. The Rippler has no built-in 90% cushion the way 5/3/1 does, so an inflated max makes week eight's nine singles at 92.5% impossible. If you haven't maxed lately, use the e1RM from a recent hard set of 3–5 rather than guessing.
What are the plus sets for if the weights never change?
Feedback. A 2+ at 90% where you get four reps says your max has moved; grinding out exactly two says hold course. Log them and the e1RM trend across the block tells you what to attempt in week twelve.
What happens in the last two weeks?
The T2 variation disappears after week ten and the accessories go with it. Week eleven is four crisp doubles at 85% to stay sharp while fatigue drains, and week twelve is a single at 95% or more — effectively an at-home meet day for each lift.
What should I run after the Rippler?
Retest, then either re-load the Rippler with your new maxes, switch to UHF if you want a short high-frequency peak, or rotate to Jacked & Tan 2.0 for a size block before the next strength push.
Source: Cody Lefever (GZCL)
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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