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.

 

[sillychilli]

First off, your volume is up there. Nothing wrong with training hard, but more isn’t always better. You’ve got like 5 sets of curls on every session, which is fine if arms are a focus, but it’s chewing up real estate you could give to your core or even recovery. Swap out 1 to 2 of those sets and drop in 2 to 3 solid ab exercises per week. Hanging leg raises, cable crunches, weighted planks. You need to treat your core like any other muscle group.

The arm volume... You might get more bang for your buck focusing on heavier compounds and just one or two quality arm finishers per session. You’re doing way too many sets of curls a week.

As for burnout, with your structure, I’d rotate intensities. Make one day your heavy work, one moderate and one higher rep/pumpy. That’ll manage fatigue better and keep you pushing without frying your CNS. Right now all three days look like you’re going balls to the wall.

Last thing... push some of your lower back/core loading (like RDLs and deads) to different days if possible. Deadlifts on day 4 after all that other work? Recipe for burnout if you’re not dialed in recovery wise.

 

[ChasetheCase]

@sillychilli thanks for the response, some great points to digest, I will respond a bit later as don't have time right now for a throrough response. Cheer

 

[ChasetheCase]

@sillichilli thanks again for your feedback. My workout isn't quite as bad as expecting, as it's not a weeks training. I only train three times a week, which means the sessions are rotated during each week, so the end of week session alternates. Not sure that makes sense reading this back.

I like the idea of switching between heavy, moderate and high reps. I normally try and do extra heavy on Friday's as I have more time, I'll trial doing higher reps earlier in the week and finish on heavy.

For the compounds do you think I should try and run sets of 6-8? I was originally doing lower rep numbers but thought the higher reps would be better for hypotrophy and be less of a fatigue factor.

I've started to put some ab excercises in and cut back my assessories to 3 sets.

My arms are too small considering my chest, so that's why I've been trying to max out the sessions on them. I've also got ~400g difference between my arms so was hoping that it'd even out a bit with more training.

I have another DXA in a few weeks so will get to see how this routine has gone.

 

[ChasetheCase]

Hmm I'm starting to think about this more and now wondering if a simpler upper, lower, full body (M,W,F) would get me better results short term.

 

[sillychilli]

Yeah that makes sense. Rotating the sessions is fine. Trial the rep cycling, higher early in the week, heavier later. 6 to 8 is a good range for your main lifts. Dropping accessories was smart. On arms, more volume doesn’t always mean more growth so focus on quality. Give the U/L/FB split a go if you're curious but let the DXA guide the tweaks.

 

[ChasetheCase]

Well after a few hours I'm still struggling with a U, L, F workout, it seemed much simpler in my head. I've tried looking at some examples online but they are very basic beginner type 45 min workouts.

I've come up with the below but feel it's not quite right still, any critique most welcome, thanks.

Monday – Upper Body
Barbell Bench Press – 4×6–10
Barbell Bent-over Row – 3×8–12
Incline Dumbbell Press – 3×10–12
Lat Pulldown or Pull-ups – 2×10–12
Lateral Raises – 2×12–15
Rear Delt Fly or Reverse Pec Deck – 2×12–15
Lying Dumbbell Curls – 2×10–12 each
Triceps dips - 3x failure

Wednesday – Lower Body
Back Squat or Leg Press – 4×6–8
Romanian Deadlift – 3×8–10
Walking Lunges – 2×10/leg
Leg Curl Machine – 3×12–15
Calf Raises Standing - 3×15–20
Hanging Leg Raises or Cable Crunches – 3×12–15

Friday – Full Body
Overhead Press Barbell – 3×6–8
Pull-ups or Chin-ups – 3×6–10
Incline Dumbbell Bench Press – 3×10–12
Cable or Machine Row – 3×12–15
Face Pulls – 2×15–20
Barbell or Dumbbell Shrugs – 2×10–12
Barbell Curl - 3×12–15
Decline weighted sit ups – 3x20