Free personalized workout plan

3 Day Split Workout Routine (Program Collection)

By Cody LeFever

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

38 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Tone Body (Female | Male)
Description

GZCLPis the linear progression version ofGZCLand was first made available in 2016 as part of the GZCL Compendium. Since then it has become a very popular program amongst novice to in

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Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

38 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Tone Body (Female | Male)
Description

GZCLPis the linear progression version ofGZCLand was first made available in 2016 as part of the GZCL Compendium. Since then it has become a very popular program amongst novice to in

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1

The program is relatively simple. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises:

  • A primary heavy compound lift (the Tier 1 lift) done for 5 sets of 3 reps
  • A secondary light compound lift (the Tier 2 lift) done for 3 sets of 10 reps
  • Tertiary accessory exercises like curls, abs, pulls, etc. (the Tier 3) done for 3 sets of 15 reps


Tier 1 lift progression

Start with three reps for five sets, with your last set AMRA, adding weight workout to workout. When base volume of 15 is missed (because you did not think you could do 1-2 more, not because of actual failure), then you drop to 6 sets of 2 (or 4 sets of 3 reps), last set AMRAP (6x2+ or 4x3+) at the SAME WEIGHT. This would start progression again, adding weight workout to workout until failure to achieve base volume of 12. Once failure with 6x2+ (4x3+) occurs then the reps would drop a third step to one rep per set for 10 sets (or 5 sets of 2 reps), last set AMRAP (10x1+ or 5x2+). Continue to add weight workout to workout. When failure to reach base volume of 10 occurs rest for 2-3 days and then retest for new 5RM.


Tier 2 lift progression

Start with something reasonable - maybe 35-50% as it's higher volume - only go to 80%

Progress 3 sets of 10 reps (3x10), adding weight workout to workout, until failure to reach base volume of 30 reps (32 modified). When failure to reach base volume occurs, drop to 3 sets of 8 and continue to add weight. This, too, will eventually end with failure to reach base volume of 24. Once 3x8 is not able to be achieved, drop to 3x6. Once failure to reach base volume of 18, you RESET back to 3x10, at a slightly heavier weight than your previous 3x10.


*Optional: Choose from Dropdown to Change Your Main Tier 2 Lift or you can add one with the same sets and reps

T2 EXERCISE DROP DOWN MENU

Opt Tier 2

Legs Up Bench

Close Grip Bench Press

Paused Bench

Incline Bench

Front Squat

Barbell Row

Sumo Deadlift



Tier 3 lift progression

Progress 3 sets of 15 reps, with your last set AMRAP. Once the weight can be lifted at 15/15/25, an increase in weight should occur. Be modest in this progression as T3 movements will have lower thresholds of weight increases.


*Recommendation is to add at least 1 Tier 3 up to 2 for each day from the dropdown menu, based upon your perceived weaknesses, which also compliments the day's main lift. For example, a DB Shoulder Press. Of course, you're perfectly free to add any Tier 3 you want, and/or not to do T3 warmup sets - it's your program after all. Customize Tier 2 and 3 on the Dropdowns Tab. The sets and reps are the same with the tier 3 exercise listed on the program below.

T3 EXERCISE DROP DOWN MENU

Opt Tier 3

Bicep Curls, Cable Crunch, Cable Row, Calf Raises, Chest Flyes, Chest-Supported Row, Close-Grip Pulldown, DB Batwing Row, DB Curls, DB Hammer Curl, DB Row, DB Seated Press, Dips (Weighted)Dips (Assisted), Dumbbell Pullover, EZ Bar Curl, EZ Bar Curl (Reverse), EZ Bar Pullover, Face Pulls (Cable), Flat DB Bench, Glute Pull Through, Goblet Squat, Good Mornings, Hammer Curl, Hip Thrust, Incline DB Bench, Lateral Raises, Lat Pulldowns, Leg Curls, Leg Extensions, Leg Press, Lunges, Machine Pull-Over, Machine Side Raise, Rack Pull, Rear Delt Flye, Reverse Curls, Romanian DL, Seated DB Press, Shrugs, Side DB Raise, Side Lateral, Skull Crusher, Split Step Ups, Tricep Extension, Tricep Pushdowns, Upright Row, Weighted Hyperextensions

Week 2


Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat10 sets1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps60s
2. Barbell Bench Press3 sets6 reps120s
3. Standing Leg Curl
Standing Leg Curl
3 sets15, 15, AMAP reps90s

Week 4


Week 5


Week 6


Week 7


Week 8


Week 9


Week 10


Week 11


Week 12


Week 13

You made it! This week:

TEST for your main lift 5RM's

REST your T2 and T3 lifts

Maybe do some Cardio

(or not)


Date Created: 1/28/20, 1:16 PM


Last Updated: 9/12/20, 9:39 PM

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