GZCL UHF 9 Week
By Cody Lefever · With Permission
Also known as: gzcl · uhf · uhf 9 week · ultra high frequency · gzcl uhf 9 · cody lefever · high frequency
Cody Lefever's full Ultra High Frequency block: nine weeks, five days in a row each week, every session full body, plus his optional three-week taper to test your openers. The T1 lifts (squat, bench, a deadlift that works down from a 3-inch deficit to the floor, Sling Shot bench, safety bar squat) climb in three-week waves with a set for as many reps as you can every session, the T2 lifts move from variations to the competition lifts, and three T3 exercises a day are taken to a fresh rep max. Percentages are of a 2-rep max you could hit on any day.
Free to use · auto progression, rest timers & PR tracking built in
Cody Lefever
Cody Lefever is the creator of the GZCL Method and General Gainz training frameworks: a World Championship caliber lifter and coach, and a Marine veteran. Owner of Alma's Gym, North America's highest gym, he works with clients in person in Alma, Colorado and online around the world.
What is GZCL UHF 9 Week?
GZCL UHF 9 Week is Cody Lefever's full Ultra High Frequency program, from his free GZCL Program Compendium. He describes it in GZCL Applications & Adaptations (2016): 'GZCL UHF was originally built as a 9-week program', with the five-week UHF made later as an introduction to it. You train five days in a row and rest two, and every session is full body.
The days match the five-week block but run longer. Day 1 is squat with incline bench, Day 2 bench with pause squats, Day 3 deadlift with legs-up bench, Day 4 Sling Shot bench with paused deadlifts, and Day 5 a safety squat bar squat with close-grip bench. The deadlift works from a 3-inch deficit in weeks 1 to 3, a 2-inch deficit in weeks 4 to 6, then the floor. After week 9 comes Cody's optional three-week taper: heavier, more specific T1 and T2 work, block pulls, less T3, and in week 12 a day to test your openers.
Is GZCL UHF 9 Week right for you?
Advanced lifters who can train five days a week, recover well and want a long, steady build to a test or a meet. You need a Sling Shot and a safety squat bar. The heavy lifts come round often, so honest 2-rep max estimates matter more than an all-out 1RM. Sessions take about 40–55 minutes.
How progression works
Every percentage is of 'an estimated daily 2RM at cycle start', and Durata asks for a 2-rep max on squat, bench, deadlift and incline bench when you start. The variations work off the lift they come from, as his sheet does: deficit, paused and block deadlifts off the deadlift, Sling Shot, close-grip and legs-up bench off the bench, pause squats and the safety bar squat off the squat. The maxes stay fixed for the block.
The T1 climbs in three-week waves. Weeks 1 to 3 go 85% for 3 sets of 4, 90% for 4 sets of 3 and 95% for 5 doubles; weeks 4 to 6 build to sets of singles off a triple and a double; weeks 7 to 9 climb again to a single for as many reps as you can at 100%; the taper goes above 100% for singles. Every T1 session ends with a set for as many reps as you can. The T2 lifts climb beside it, from sets of 10 to sets of 1, and the T2 lifts move from variations to the competition lifts over the block. T3 work is a rep max found fresh each session, then more sets with that weight for as many reps as you can: 12-15 reps in weeks 1 and 2, 10-12 in weeks 3 and 4, 8-10 in weeks 5 and 6, 6-8 in weeks 7 and 8, and a single heaviest 10 after that.
Durata runs this progression for you — every session's weights are computed from your training maxes, and your logged AMRAP sets are what move those maxes.
GZCL UHF 9 Week — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the sets marked AMRAP.
Week 15 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4 @ 85% 1×4+ @ 85% | 3:00 |
| Incline Bench Press (Barbell) | 3×10 @ 60% 1×10+ @ 60% | 2:00 |
| Seated Cable Row - V Grip (Cable) | 1×12–15 4×AMRAP | 1:00 |
| EZ Bar Biceps Curl | 1×12–15 4×AMRAP | 1:00 |
| Lying Leg Curl (Machine) | 1×12–15 4×AMRAP | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4 @ 85% 1×4+ @ 85% | 3:00 |
| Pause Squat (Barbell) | 6×3 @ 70% 1×3+ @ 70% | 2:00 |
| Seated Overhead Press (Dumbbell) | 1×12–15 4×AMRAP | 1:00 |
| Lateral Raise (Dumbbell) | 1×12–15 4×AMRAP | 1:00 |
| Butterfly (Pec Deck) | 1×12–15 4×AMRAP | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deficit Deadlift (Barbell) | 2×4 @ 75% 1×4+ @ 75% | 3:00 |
| Bench Press - Legs Up (Barbell) | 3×10 @ 60% 1×10+ @ 60% | 2:00 |
| Pull Up | 1×12–15 4×AMRAP | 1:00 |
| Back Extension (Hyperextension) | 1×12–15 4×AMRAP | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 1×12–15 4×AMRAP | 1:00 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 2×4 @ 90% 1×4+ @ 90% | 3:00 |
| Pause Deadlift (Barbell) | 6×3 @ 60% 1×3+ @ 60% | 2:00 |
| Incline Bench Press - Wide Grip (Barbell) | 1×12–15 4×AMRAP | 1:00 |
| Triceps Dip | 1×12–15 4×AMRAP | 1:00 |
| Overhead Triceps Extension (Cable) | 1×12–15 4×AMRAP | 1:00 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 2×4 @ 70% 1×4+ @ 70% | 3:00 |
| Bench Press - Close Grip (Barbell) | 3×10 @ 65% 1×10+ @ 65% | 2:00 |
| Straight Leg Deadlift | 1×12–15 4×AMRAP | 1:00 |
| Reverse Lunge (Dumbbell) | 1×12–15 4×AMRAP | 1:00 |
| Lat Pulldown (Cable) | 1×12–15 4×AMRAP | 1:00 |
Week 25 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3 @ 90% 1×3+ @ 90% | 3:30 |
| Incline Bench Press (Barbell) | 4×8 @ 65% | 2:30 |
| Seated Cable Row - V Grip (Cable) | 1×12–15 4×AMRAP | 1:15 |
| EZ Bar Biceps Curl | 1×12–15 4×AMRAP | 1:15 |
| Lying Leg Curl (Machine) | 1×12–15 4×AMRAP | 1:15 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×3 @ 90% 1×3+ @ 90% | 3:30 |
| Pause Squat (Barbell) | 8×2 @ 75% | 2:30 |
| Seated Overhead Press (Dumbbell) | 1×12–15 4×AMRAP | 1:15 |
| Lateral Raise (Dumbbell) | 1×12–15 4×AMRAP | 1:15 |
| Butterfly (Pec Deck) | 1×12–15 4×AMRAP | 1:15 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deficit Deadlift (Barbell) | 3×3 @ 80% 1×3+ @ 80% | 3:30 |
| Bench Press - Legs Up (Barbell) | 4×8 @ 65% | 2:00 |
| Pull Up | 1×12–15 4×AMRAP | 1:00 |
| Back Extension (Hyperextension) | 1×12–15 4×AMRAP | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 1×12–15 4×AMRAP | 1:00 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 3×3 @ 95% 1×3+ @ 95% | 3:30 |
| Pause Deadlift (Barbell) | 8×2 @ 65% | 2:30 |
| Incline Bench Press - Wide Grip (Barbell) | 1×12–15 4×AMRAP | 1:15 |
| Triceps Dip | 1×12–15 4×AMRAP | 1:15 |
| Overhead Triceps Extension (Cable) | 1×12–15 4×AMRAP | 1:15 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 3×3 @ 75% 1×3+ @ 75% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×8 @ 70% | 2:30 |
| Straight Leg Deadlift | 1×12–15 4×AMRAP | 1:15 |
| Reverse Lunge (Dumbbell) | 1×12–15 4×AMRAP | 1:15 |
| Lat Pulldown (Cable) | 1×12–15 4×AMRAP | 1:15 |
Week 35 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×2 @ 95% 1×2+ @ 95% | 4:00 |
| Incline Bench Press (Barbell) | 4×6 @ 70% | 2:30 |
| Seated Cable Row - V Grip (Cable) | 1×10–12 3×AMRAP | 1:15 |
| EZ Bar Biceps Curl | 1×10–12 3×AMRAP | 1:15 |
| Lying Leg Curl (Machine) | 1×10–12 3×AMRAP | 1:15 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×2 @ 95% 1×2+ @ 95% | 4:00 |
| Pause Squat (Barbell) | 10×1 @ 80% | 2:30 |
| Seated Overhead Press (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
| Lateral Raise (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
| Butterfly (Pec Deck) | 1×10–12 3×AMRAP | 1:15 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deficit Deadlift (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Bench Press - Legs Up (Barbell) | 4×6 @ 70% | 2:30 |
| Pull Up | 1×10–12 3×AMRAP | 1:15 |
| Back Extension (Hyperextension) | 1×10–12 3×AMRAP | 1:15 |
| Rear Delt Reverse Fly (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 4×2 @ 100% 1×2+ @ 100% | 4:00 |
| Pause Deadlift (Barbell) | 10×1 @ 70% | 2:30 |
| Incline Bench Press - Wide Grip (Barbell) | 1×10–12 3×AMRAP | 1:15 |
| Triceps Dip | 1×10–12 3×AMRAP | 1:15 |
| Overhead Triceps Extension (Cable) | 1×10–12 3×AMRAP | 1:15 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 4×2 @ 80% 1×2+ @ 80% | 4:30 |
| Bench Press - Close Grip (Barbell) | 4×6 @ 75% | 2:30 |
| Straight Leg Deadlift | 1×10–12 3×AMRAP | 1:15 |
| Reverse Lunge (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
| Lat Pulldown (Cable) | 1×10–12 3×AMRAP | 1:15 |
Week 45 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 87.5% 1×2 @ 90% 4×1 @ 92.5% 1×1+ @ 92.5% | 4:00 |
| Incline Bench Press (Barbell) | 4×5 @ 75% 1×5+ @ 75% | 2:30 |
| Seated Cable Row - V Grip (Cable) | 1×10–12 3×AMRAP | 1:15 |
| EZ Bar Biceps Curl | 1×10–12 3×AMRAP | 1:15 |
| Lying Leg Curl (Machine) | 1×10–12 3×AMRAP | 1:15 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 87.5% 1×2 @ 90% 4×1 @ 92.5% 1×1+ @ 92.5% | 4:00 |
| Squat (Barbell) | 4×5 @ 77.5% 1×5+ @ 77.5% | 2:30 |
| Seated Overhead Press (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
| Lateral Raise (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
| Butterfly (Pec Deck) | 1×10–12 3×AMRAP | 1:15 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deficit Deadlift (Barbell) | 1×3 @ 77.5% 1×2 @ 80% 4×1 @ 82.5% 1×1+ @ 82.5% | 3:30 |
| Bench Press - Legs Up (Barbell) | 4×5 @ 75% 1×5+ @ 75% | 2:30 |
| Pull Up | 1×10–12 3×AMRAP | 1:15 |
| Back Extension (Hyperextension) | 1×10–12 3×AMRAP | 1:15 |
| Rear Delt Reverse Fly (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 1×3 @ 92.5% 1×2 @ 95% 4×1 @ 97.5% 1×1+ @ 97.5% | 4:00 |
| Deadlift (Barbell) | 4×5 @ 75% 1×5+ @ 75% | 2:30 |
| Incline Bench Press - Wide Grip (Barbell) | 1×10–12 3×AMRAP | 1:15 |
| Triceps Dip | 1×10–12 3×AMRAP | 1:15 |
| Overhead Triceps Extension (Cable) | 1×10–12 3×AMRAP | 1:15 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 1×3 @ 72.5% 1×2 @ 75% 4×1 @ 77.5% 1×1+ @ 77.5% | 4:00 |
| Bench Press - Close Grip (Barbell) | 4×5 @ 80% 1×5+ @ 80% | 2:30 |
| Straight Leg Deadlift | 1×10–12 3×AMRAP | 1:15 |
| Reverse Lunge (Dumbbell) | 1×10–12 3×AMRAP | 1:15 |
| Lat Pulldown (Cable) | 1×10–12 3×AMRAP | 1:15 |
Week 55 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 90% 1×2 @ 92.5% 3×1 @ 95% 1×1+ @ 95% | 4:00 |
| Incline Bench Press (Barbell) | 5×4 @ 77.5% | 2:30 |
| Seated Cable Row - V Grip (Cable) | 1×8–10 2×AMRAP | 1:15 |
| EZ Bar Biceps Curl | 1×8–10 2×AMRAP | 1:15 |
| Lying Leg Curl (Machine) | 1×8–10 2×AMRAP | 1:15 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 90% 1×2 @ 92.5% 3×1 @ 95% 1×1+ @ 95% | 4:00 |
| Squat (Barbell) | 5×4 @ 80% | 2:30 |
| Seated Overhead Press (Dumbbell) | 1×8–10 2×AMRAP | 1:15 |
| Lateral Raise (Dumbbell) | 1×8–10 2×AMRAP | 1:15 |
| Butterfly (Pec Deck) | 1×8–10 2×AMRAP | 1:15 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deficit Deadlift (Barbell) | 1×3 @ 80% 1×2 @ 82.5% 3×1 @ 85% 1×1+ @ 85% | 3:30 |
| Bench Press - Legs Up (Barbell) | 5×4 @ 77.5% | 2:30 |
| Pull Up | 1×8–10 2×AMRAP | 1:15 |
| Back Extension (Hyperextension) | 1×8–10 2×AMRAP | 1:15 |
| Rear Delt Reverse Fly (Dumbbell) | 1×8–10 2×AMRAP | 1:15 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 1×3 @ 95% 1×2 @ 97.5% 3×1 @ 100% 1×1+ @ 100% | 4:00 |
| Deadlift (Barbell) | 5×4 @ 77.5% | 2:30 |
| Incline Bench Press - Wide Grip (Barbell) | 1×8–10 2×AMRAP | 1:15 |
| Triceps Dip | 1×8–10 2×AMRAP | 1:15 |
| Overhead Triceps Extension (Cable) | 1×8–10 2×AMRAP | 1:15 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 1×3 @ 75% 1×2 @ 77.5% 3×1 @ 80% 1×1+ @ 80% | 4:30 |
| Bench Press - Close Grip (Barbell) | 5×4 @ 82.5% | 2:30 |
| Straight Leg Deadlift | 1×8–10 2×AMRAP | 1:15 |
| Reverse Lunge (Dumbbell) | 1×8–10 2×AMRAP | 1:15 |
| Lat Pulldown (Cable) | 1×8–10 2×AMRAP | 1:15 |
Week 65 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 92.5% 1×2 @ 95% 2×1 @ 97.5% 1×1+ @ 97.5% | 4:30 |
| Incline Bench Press (Barbell) | 5×3 @ 80% | 2:30 |
| Seated Cable Row - V Grip (Cable) | 1×8–10 2×AMRAP | 1:15 |
| EZ Bar Biceps Curl | 1×8–10 2×AMRAP | 1:15 |
| Lying Leg Curl (Machine) | 1×8–10 2×AMRAP | 1:15 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 92.5% 1×2 @ 95% 2×1 @ 97.5% 1×1+ @ 97.5% | 4:30 |
| Squat (Barbell) | 5×3 @ 82.5% | 2:30 |
| Seated Overhead Press (Dumbbell) | 1×8–10 2×AMRAP | 1:15 |
| Lateral Raise (Dumbbell) | 1×8–10 2×AMRAP | 1:15 |
| Butterfly (Pec Deck) | 1×8–10 2×AMRAP | 1:15 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deficit Deadlift (Barbell) | 1×3 @ 82.5% 1×2 @ 85% 2×1 @ 87.5% 1×1+ @ 87.5% | 4:00 |
| Bench Press - Legs Up (Barbell) | 5×3 @ 80% | 2:30 |
| Pull Up | 1×8–10 2×AMRAP | 1:15 |
| Back Extension (Hyperextension) | 1×8–10 2×AMRAP | 1:15 |
| Rear Delt Reverse Fly (Dumbbell) | 1×8–10 2×AMRAP | 1:15 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 1×3 @ 97.5% 1×2 @ 100% 2×1 @ 102.5% 1×1+ @ 102.5% | 4:30 |
| Deadlift (Barbell) | 5×3 @ 80% | 2:30 |
| Incline Bench Press - Wide Grip (Barbell) | 1×8–10 2×AMRAP | 1:15 |
| Triceps Dip | 1×8–10 2×AMRAP | 1:15 |
| Overhead Triceps Extension (Cable) | 1×8–10 2×AMRAP | 1:15 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 1×3 @ 77.5% 1×2 @ 80% 2×1 @ 82.5% 1×1+ @ 82.5% | 4:30 |
| Bench Press - Close Grip (Barbell) | 5×3 @ 85% | 3:00 |
| Straight Leg Deadlift | 1×8–10 2×AMRAP | 1:30 |
| Reverse Lunge (Dumbbell) | 1×8–10 2×AMRAP | 1:30 |
| Lat Pulldown (Cable) | 1×8–10 2×AMRAP | 1:30 |
Week 75 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×3 @ 90% 1×3+ @ 90% | 3:30 |
| Incline Bench Press (Barbell) | 9×2 @ 82.5% 1×2+ @ 82.5% | 2:30 |
| Seated Cable Row - V Grip (Cable) | 1×6–8 1×AMRAP | 1:15 |
| EZ Bar Biceps Curl | 1×6–8 1×AMRAP | 1:15 |
| Lying Leg Curl (Machine) | 1×6–8 1×AMRAP | 1:15 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×3 @ 90% 1×3+ @ 90% | 3:30 |
| Pause Squat (Barbell) | 4×2 @ 75% 1×2+ @ 75% | 2:30 |
| Seated Overhead Press (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
| Lateral Raise (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
| Butterfly (Pec Deck) | 1×6–8 1×AMRAP | 1:15 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 2×3 @ 90% 1×3+ @ 90% | 4:00 |
| Bench Press - Legs Up (Barbell) | 4×2 @ 82.5% 1×2+ @ 82.5% | 2:30 |
| Pull Up | 1×6–8 1×AMRAP | 1:15 |
| Back Extension (Hyperextension) | 1×6–8 1×AMRAP | 1:15 |
| Rear Delt Reverse Fly (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 2×3 @ 95% 1×3+ @ 95% | 3:30 |
| Deadlift (Barbell) | 4×2 @ 82.5% 1×2+ @ 82.5% | 2:30 |
| Incline Bench Press - Wide Grip (Barbell) | 1×6–8 1×AMRAP | 1:15 |
| Triceps Dip | 1×6–8 1×AMRAP | 1:15 |
| Overhead Triceps Extension (Cable) | 1×6–8 1×AMRAP | 1:15 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 2×3 @ 75% 1×3+ @ 75% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×2 @ 87.5% 1×2+ @ 87.5% | 2:30 |
| Straight Leg Deadlift | 1×6–8 1×AMRAP | 1:15 |
| Reverse Lunge (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
| Lat Pulldown (Cable) | 1×6–8 1×AMRAP | 1:15 |
Week 85 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×1 @ 92.5% 1×1+ @ 92.5% | 4:00 |
| Incline Bench Press (Barbell) | 10×1 @ 85% | 2:30 |
| Seated Cable Row - V Grip (Cable) | 1×6–8 1×AMRAP | 1:15 |
| EZ Bar Biceps Curl | 1×6–8 1×AMRAP | 1:15 |
| Lying Leg Curl (Machine) | 1×6–8 1×AMRAP | 1:15 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×1 @ 92.5% 1×1+ @ 92.5% | 4:00 |
| Pause Squat (Barbell) | 10×1 @ 77.5% | 2:30 |
| Seated Overhead Press (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
| Lateral Raise (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
| Butterfly (Pec Deck) | 1×6–8 1×AMRAP | 1:15 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×1 @ 92.5% 1×1+ @ 92.5% | 4:00 |
| Bench Press - Legs Up (Barbell) | 10×1 @ 85% | 2:30 |
| Pull Up | 1×6–8 1×AMRAP | 1:15 |
| Back Extension (Hyperextension) | 1×6–8 1×AMRAP | 1:15 |
| Rear Delt Reverse Fly (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 4×1 @ 97.5% 1×1+ @ 97.5% | 4:00 |
| Deadlift (Barbell) | 10×1 @ 85% | 2:30 |
| Incline Bench Press - Wide Grip (Barbell) | 1×6–8 1×AMRAP | 1:15 |
| Triceps Dip | 1×6–8 1×AMRAP | 1:15 |
| Overhead Triceps Extension (Cable) | 1×6–8 1×AMRAP | 1:15 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 4×1 @ 77.5% 1×1+ @ 77.5% | 4:00 |
| Bench Press - Close Grip (Barbell) | 10×1 @ 90% | 2:30 |
| Straight Leg Deadlift | 1×6–8 1×AMRAP | 1:15 |
| Reverse Lunge (Dumbbell) | 1×6–8 1×AMRAP | 1:15 |
| Lat Pulldown (Cable) | 1×6–8 1×AMRAP | 1:15 |
Week 95 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 95% 1×2 @ 97.5% 1×1+ @ 100% | 4:30 |
| Seated Cable Row - V Grip (Cable) | 1×10 | 1:30 |
| Lying Leg Curl (Machine) | 1×10 | 1:30 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 95% 1×2 @ 97.5% 1×1+ @ 100% | 4:30 |
| Seated Overhead Press (Dumbbell) | 1×10 | 1:30 |
| Butterfly (Pec Deck) | 1×10 | 1:30 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 95% 1×2 @ 97.5% 1×1+ @ 100% | 4:30 |
| Pull Up | 1×10 | 1:30 |
| Rear Delt Reverse Fly (Dumbbell) | 1×10 | 1:30 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 1×3 @ 100% 1×2 @ 102.5% 1×1+ @ 105% | 4:30 |
| Block Pull (Barbell) | 3×5 @ 90% 1×5+ @ 90% | 3:00 |
| Triceps Dip | 1×10 | 1:30 |
| Overhead Triceps Extension (Cable) | 1×10 | 1:30 |
SSB Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 1×3 @ 80% 1×2 @ 82.5% 1×1+ @ 85% | 5:00 |
| Reverse Lunge (Dumbbell) | 1×10 | 1:30 |
| Lat Pulldown (Cable) | 1×10 | 1:30 |
Week 104 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×1 @ 102.5% 1×1+ @ 102.5% | 5:00 |
| Bench Press (Barbell) | 10×2 @ 80% | 3:00 |
| Seated Cable Row - V Grip (Cable) | 1×10 | 1:30 |
| Lying Leg Curl (Machine) | 1×10 | 1:30 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 5×1 @ 102.5% 1×1+ @ 102.5% | 5:00 |
| Squat (Barbell) | 10×2 @ 80% | 3:00 |
| Seated Overhead Press (Dumbbell) | 1×10 | 1:30 |
| Butterfly (Pec Deck) | 1×10 | 1:30 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 5×1 @ 102.5% 1×1+ @ 102.5% | 5:00 |
| Bench Press (Barbell) | 3×5 @ 70% | 3:00 |
| Pull Up | 1×10 | 1:30 |
| Rear Delt Reverse Fly (Dumbbell) | 1×10 | 1:30 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 5×1 @ 107.5% 1×1+ @ 107.5% | 5:00 |
| Block Pull (Barbell) | 4×4 @ 95% 1×4+ @ 95% | 3:00 |
| Triceps Dip | 1×10 | 1:30 |
| Overhead Triceps Extension (Cable) | 1×10 | 1:30 |
Week 114 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×1 @ 105% 1×1+ @ 105% | 5:00 |
| Bench Press (Barbell) | 9×1 @ 90% 1×1+ @ 90% | 3:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×1 @ 105% 1×1+ @ 105% | 5:00 |
| Squat (Barbell) | 9×1 @ 90% 1×1+ @ 90% | 3:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 2×1 @ 105% 1×1+ @ 105% | 5:00 |
| Bench Press (Barbell) | 3×3 @ 80% 1×3+ @ 80% | 3:00 |
Sling Shot Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sling Shot Bench Press (Barbell) | 2×1 @ 110% 1×1+ @ 110% | 5:00 |
| Block Pull (Barbell) | 4×3 @ 100% 1×3+ @ 100% | 3:00 |
Week 121 session
Test Openers
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 | 5:00 |
| Bench Press (Barbell) | 1×1 | 5:00 |
| Deadlift (Barbell) | 1×1 | 5:00 |
GZCL UHF 9 Week — common questions
How is this different from the five-week UHF?
It is the full program the five-week block introduces: the same five days, but nine weeks of three-week waves instead of one, a safety squat bar squat on Day 5 instead of the front squat, and an optional three-week taper at the end.
Do I have to run the taper?
No. Cody marks weeks 10 to 12 as an optional taper with more specificity, for lifters heading into a test or a meet. If you are not peaking, stop after week 9, retest your 2-rep maxes and start again.
What happens to the T2 in week 9?
Cody's sheet has the T2 lifts on deload in week 9 and gives no sets for them, so Durata leaves the T2 out that week. The T1 and T3 work carries on.
What are openers?
The first attempt you would take on each lift at a meet: a weight you are sure to make. Cody's week 12 is a single day to test them, with the rest of the week off.
What if I feel run down?
His sheet says to leave 2 to 3 reps in the tank on every T1 and T2 rep-out set for the rest of that week, drop one set from every T3 exercise, eat a little more and sleep longer, then go back to normal the next week.
Is there an app that runs GZCL UHF 9 Week for you?
Yes. Durata runs GZCL UHF 9 Week as written, free: the 5-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: GZCL UHF 9 Week by Cody Lefever, from his GZCL Program Compendium and GZCL Applications & Adaptations (swoleateveryheight, 2016)
With permission from Cody Lefever, who gave Durata permission to carry this program.
Run GZCL UHF 9 Week in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
