3 Day Split Workout Routine (Program Collection)

Google Sheet Workout Export

By Cody LeFever

Experience Intermediate (2-3 years)
Time 26 minutes/day | 3 days/week | 13 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview


Day 1 - Quads, Glutes, Chest, Lats

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 15 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Chest, Hamstrings, Glutes, Triceps

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 15 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Hamstrings, Glutes, Shoulders

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 15 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/28/2020, UTC


Last Updated: 10/29/2021, UTC

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