3 Day Split Workout Routine (Program Collection)

By Cody LeFever

	Intermediate (2-3 years)
	26 minutes/day \| 3 days/week \| 13 weeks
	Gain Strength, Tone Body, Powerlifting
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Day 6

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	3 reps	60s
2.Barbell Bench Press	3 sets	10 reps	120s
3.Lat Pulldown	3 sets	15 reps	90s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	3 reps	60s
2.Barbell Deadlift	3 sets	10 reps	120s
3.Cable Triceps Pressdown	3 sets	15 reps	90s

Day 6

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	3 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	3 sets	10 reps	120s
3.Dumbbell Lateral Raise	3 sets	15 reps	90s

Date Created: 1/28/2020, UTC

Last Updated: 10/29/2021, UTC

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