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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



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

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

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3, 3, 3, 3, AMAP reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
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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