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3 Day Split Workout Routine (Program Collection)

By Cody LeFever

Experience
Intermediate (2-3 years)
Time
38 minutes/day | 3 days/week | 13 weeks
Good for
Gain Strength, Powerlifting, Tone Body
Equipment
Barbell, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

GZCLP is the linear progression version of GZCL and was first made available in 2016 as part of the GZCL Compendium. Since then it has become a very popular program amongst novice to intermediate level lifters. It also has an excellent spreadsheet associated with it that is incredibly user-friendly. It also a 4 day version available, available on the GZCLP program page.

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Workout Overview


Day 1

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
5 sets, 3, 3, 3, 3, AMAP reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
3 sets, 15, 15, AMAP reps, (rest 90s)
Show Alternative Exercises

Day 3

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
5 sets, 3, 3, 3, 3, AMAP reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3. Cable Triceps Pressdown
3 sets, 15, 15, AMAP reps, (rest 90s)
Show Alternative Exercises

Day 6

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
5 sets, 3, 3, 3, 3, AMAP reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
2. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 15, 15, AMAP reps, (rest 90s)
Show Alternative Exercises

Date Created: 1/28/2020, UTC


Last Updated: 9/12/2020, UTC

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