Optimising My GZCLP-Based 4-Day Split: Feedback Welcome!

[ChasetheCase]

Hey everyone,

I’ve been running a modified version of Cody Lefever’s 4 day GZCLP program, adjusting it to fit a three-day (Monday, Wednesday, Friday) training schedule while aiming to hit each muscle group twice a week. My goal is to maximise hypertrophy and full-body strength since I only have three sessions per week, each lasting up to 90 minutes max. I also try and prioritise progressive overload, and ocassionaly mix up the rep ranges.

How I Structured It:

• Heavy compound lifts form the foundation to get the most efficiency out of my limited training time
• Extra volume for arms, since they’re lagging behind the rest of my body
• Higher rep ranges (hypertrophy-focused) while keeping a progression structure

Where I’m Struggling:

• I expected the compound lifts to be enough for my core, but I’m not feeling the engagement I hoped for. Thinking of adding some dedicated ab work but not sure where to fit it in
• I know my plan is high in volume, so I’m open to trimming things down

Looking for Feedback On:

1. Where I could cut back to make space for abs without sacrificing effectiveness
2. How to better structure the program so I don’t burn out but still get the most from my limited days
3. Any general critique on the approach

Can't afford a personal trainer, so crowd sourcing is my best answer.
Would love to hear from those who’ve tackled similar setups! Appreciate any insights.

Exercise	Workout 1	Workout 2	Workout 3	Workout 4
Squat (BB)	40kg x 5, 70kg x 5, 100kg x 3, 120kg x 8, 120kg x 8, 120kg x 8, 120kg x 10, 100kg x 15	-	20kg x 10, 40kg x 10, 60kg x 3, 80kg x 5, 100kg x 5, 120kg x 2, 100kg x 6	-
Overhead Press (BB)	-	20kg x 9, 30kg x 5, 50kg x 8, 55kg x 8, 55kg x 7, 55kg x 6	-	-
Bench Press (BB)	-	-	40kg x 5, 70kg x 5, 90kg x 3, 120kg x 10, 120kg x 10, 120kg x 10, 120kg x 10	-
Deadlift (BB)	-	-	-	60kg x 6, 80kg x 6, 105kg x 3, 135kg x 5, 145kg x 5, 155kg x 5, 160kg x 4
Incline Bench Press (DB)	12.5kg x 5, 20kg x 5, 25kg x 3, 35kg x 10, 35kg x 10, 35kg x 8, 30kg x 8, 30kg x 8	-		15kg x 5, 20kg x 5, 25kg x 3, 35kg x 8, 35kg x 8, 35kg x 8, 35kg x 10
Romanian Deadlift (BB)	-	55kg x 5, 70kg x 5, 90kg x 3, 110kg x 7, 115kg x 7, 120kg x 7, 120kg x 7	-	-
Lat Pulldown (Cable)	30kg x 12, 35kg x 10, 35kg x 8, 30kg x 10, 30kg x 10	-	35kg x 10, 35kg x 10, 35kg x 10	-
Seated Cable Row (Bar Grip)	-	-	-	35kg x 12, 40kg x 12, 45kg x 10, 45kg x 10
Leg Extension (Machine)	54kg x 12, 61kg x 12, 68kg x 12, 75kg x 12, 82kg x 10	-	-	-
Rear Delt Reverse Fly (Machine)	-	54lbs x 10, 54lbs x 10, 61lbs x 9, 61lbs x 9	-	-
Triceps Dip	BW x 10, BW x 10, BW x 10, BW x 9	-	BW x 10, BW x 10, BW x 10, BW x 9	-
Lateral Raise (DB)	-	-	-	10kg x 10, 10kg x 10, 10kg x 10, 12.5kg x 10
Lying Leg Curl (Machine)	-	46kg x 12, 46kg x 12, 53kg x 11, 53kg x 10	-	-
Lying Row	-	54kg x 10 reps, 54kg x 10 reps, 54kg x 10 reps, 54kg x 10 reps	-	-
Standing Calf Raise (DB)	-	-	25kg x 20, 25kg x 19, 25kg x 17, 25kg x 17, 25kg x 18	-
Seated Incline Curl (DB)	-	-	-	12.5kg x 12, 12.5kg x 12, 12.5kg x 12, 12.5kg x 10
Bicep Curl (BB)	35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12	35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12	35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12	-

Sorry for the formatting, not sure on the easiest approach to make the whole table visible.

 

[ChasetheCase]

Still a bit stuck with this one, if anyone has any ideas or feedback?

 

[Skays]

Still a bit stuck with this one, if anyone has any ideas or feedback?

I really like this idea. I did something similar before, but I couldn't find my notes on my phone to paste it here. This approach of mixing things up is actually a great way to shock the body.