Tiered Strength Progression
Based on the Cody LeFever's GZCLP methodology
Tiered Strength Progression, a balanced beginner program that builds strength and size.
A three-tier linear progression for beginners. AthleticPeak Pro sets your Tier 1 and Tier 2 starting weights, rotates the four workouts, logs every set and AMRAP, and advances each lift through its stages when you stall.
A tiered beginner program, not a single rep scheme.
Tiered Strength Progression is a linear progression program for beginners, built around three tiers: a heavy primary compound lift, a lighter secondary compound, and higher-rep accessory work.
The method follows a simple pyramid principle — intensity sets the height of the pyramid, volume sets its base. Tiered Strength Progression balances work across the squat, bench press, deadlift, and overhead press, and teaches lifters to structure training with two rep ranges per session instead of one all-purpose scheme.
Tiered Strength Progression is a third-party strength-programming methodology. AthleticPeak Pro is an independent training app that implements Tiered Strength Progression and is not affiliated with or endorsed by the methodology's originator.
Heavy, moderate, and light work in every session.
Each workout pairs a primary compound lift with a secondary compound and accessory work, so you train strength and size together.
| Tier 1 | Tier 2 | Tier 3 | |
|---|---|---|---|
| Role | Primary compound | Secondary compound | Accessories |
| Intensity | Heaviest | Moderate | Lightest |
| Rep range | Low (3–1) | Medium (10–6) | High (15+) |
| AMRAP final set | Yes | No | Yes |
| Rest | 3–5 min | 2–3 min | 1–1.5 min |
| Example | Squat, Bench, Deadlift, OHP | Same lifts, lighter | Lat Pulldown, Dumbbell Row |
Four workouts, rotated three or four days a week.
There are four distinct workouts — A1, A2, B1, and B2 — that swap the Tier 1 and Tier 2 lifts. Train three days a week with a rest day between sessions, cycling through the four workouts in order; a fourth day simply moves you through the rotation faster.
| Workout | Tier 1 | Tier 2 | Tier 3 |
|---|---|---|---|
| Day 1 — A1 | Squat | Bench Press | Lat Pulldown |
| Day 2 — A2 | Overhead Press | Deadlift | Dumbbell Row |
| Day 3 — B1 | Bench Press | Squat | Lat Pulldown |
| Day 4 — B2 | Deadlift | Overhead Press | Dumbbell Row |
Leave at least one rest day between workouts. The Tier 1 and Tier 2 lifts swap across the A and B workouts, so each main lift is trained heavy and light across the rotation.
Three stages that manage stalls by changing reps.
Each tier begins at Stage 1. When you can no longer complete the prescribed reps at a given weight, that lift moves to the next stage — same weight, fewer reps — instead of deloading.
| Stage | Tier 1 | Tier 2 | Tier 3 |
|---|---|---|---|
| Stage 1 | 5×3+ | 3×10 | 3×15+ |
| Stage 2 | 6×2+ | 3×8 | — |
| Stage 3 | 10×1+ | 3×6 | — |
A + marks an AMRAP final set — as many reps as possible, leaving 1–2 reps in reserve, not to failure. Tier 3 has no stages; progress the load when your AMRAP set reaches 25 reps.
Add weight every session, change reps when you stall.
Progression is linear and simple. You add weight to every lift each session, and when a lift stalls you change its rep scheme rather than stripping weight off.
| Lift tier | Add per session | When you stall |
|---|---|---|
| T1 — Squat / Deadlift | +10 lb | 5×3 → 6×2 → 10×1; on failing 10×1, test a new 5RM and restart Stage 1 at 85% |
| T1 — Bench / OHP | +5 lb | 5×3 → 6×2 → 10×1; on failing 10×1, test a new 5RM and restart Stage 1 at 85% |
| T2 — Squat / Deadlift | +10 lb | 3×10 → 3×8 → 3×6; on failing 3×6, restart Stage 1 at the last Stage 1 weight + 15–20 lb |
| T2 — Bench / OHP | +5 lb | 3×10 → 3×8 → 3×6; on failing 3×6, restart Stage 1 at the last Stage 1 weight + 15–20 lb |
| T3 — Accessories | Add weight at 25+ AMRAP reps | No stages — keep progressing the load |
Stall management is per lift: only the exercise that fails moves to the next stage. The other lifts keep progressing at their current stage.
From starting weights to tracked progression, without the spreadsheet.
- 01Enter a training max or one-rep max for each main lift.
- 02The app sets your Tier 1 and Tier 2 starting weights.
- 03Choose three or four training days per week.
- 04Receive each day's T1, T2, and T3 prescription with rounded weights.
- 05Log every set, including AMRAP reps on the final T1 and T3 sets.
- 06The app tracks your linear weight increases per lift automatically.
- 07When you fail a stage, the app advances that lift to the next rep scheme.
- 08On finishing a T1 progression, test a new 5RM and restart at 85%.
- 09Preserve every completed session as history.
- 10Switch programs without losing your training history.
AthleticPeak Pro began as a focused calculator for the Smolov cycles. Adding Tiered Strength Progression broadens the platform beyond peaking cycles to balanced beginner linear progression — the same logging, tonnage, calendar, and cycle management work across every program you run.
A balanced first program for lifters who want to build a base.
Tiered Strength Progression suits beginner and novice lifters who want a balanced introduction to structured strength training — building both strength and size across the squat, bench, deadlift, and overhead press rather than overloading a single movement.
Its tiered structure teaches you how to program: a heavy low-rep main lift, a lighter higher-rep compound, and accessory work in every session. Progress is linear and simple to follow, and stalls are managed by changing the rep scheme instead of deloading.
If you are new to barbell training, learn proper technique first and seek qualified coaching where appropriate. Nothing here is medical advice.
Quick answers before you start.
Set your lifts and begin the progression.
Enter your main lifts, let AthleticPeak Pro set your Tier 1 and Tier 2 starting weights, and track every set and AMRAP as the app advances you through each stage.
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