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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

Gain Strength, Tone Body, Powerlifting

Equipment

Barbell, Squat Rack, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 2 x Dumbbell, Leg Extension Machine, Seated Leg Curl Machine, Lying Leg Curl Machine


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Average Exertion
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60%
Average Cardio Intensity
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30%
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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Description

Week 1 Overview

Day 1:

Quads, Glutes, Chest, Lats

Day 2:

Rest

Day 3:

Chest, Hamstrings, Glutes, Triceps

Day 4:

Rest

Day 5:

Rest

Day 6:

Hamstrings, Glutes, Shoulders

Day 7:

Rest


Day 1 - Quads, Glutes, Chest, Lats

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
5 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
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
1. Barbell Bench Press
5 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3. Cable Triceps Pressdown
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
1. Barbell Deadlift
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
2. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3. Dumbbell Lateral Raise
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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