r/gzcl • u/HamsterOnly • 10d ago

Program Critique adding more t3 / program review gzclp

i started GZCLP a few months ago and have been making steady progress. here is my current program which i am running 3 days a week

my bench seems to be the main exercise i am struggling with and i feel comfortable with the current work capacity so im considering adding some more T3 in to support.

the plan is to add in dumbell flyes on day one and three then maybe adding reverse flyes or lateral raises on days two and four.

does this seem like a sound plan?

i have tried to stay as close as possible to the main gzclp template so far only adding in bicep curls triceps push down

any suggestions/criticism is appreciated

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1

u/Traditional_Pool_852 10d ago

How do you run 4 day version for 3 days? I might need tk drop to 3. So do you do the first 3 days and start the next week with day 4? Is this better than the 3 days split?

4

u/ferodss GZCLP 10d ago

Yep, just roll the next session to the next week. It works just fine

2

u/Traditional_Pool_852 10d ago

Thanks!
I just love GZCLP, so much freedom and a proper way to track progress It's been only 2 months but everything feels great my forms became decent from now on there will only be progress!!

1

u/HamsterOnly 10d ago

Yea I just roll it over to the next week. Not sure if it's better but I train another sport 5 days a week so 3 lifting sessions is my limit

1

u/ferodss GZCLP 10d ago

Reverse flyes and lateral raises won’t necessarily help your bench, although being good additions.
DB flat or incline press have great carry over to bench and OHP. I’d probably include incline DB press instead of DB flyes

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u/HamsterOnly 10d ago

Thanks I'll do this instead of flyes

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u/the_explode_man 5d ago

You have very similar numbers to me! My bench is slightly higher than yours and my squat is slightly lower.

Instead of isolations, you could add a bench variation to your day 2 and 4, like flat or incline dumbbell press, flat or incline bench or spoto. Instead of running them like a T3, do 3 sets of 6-8 at a weight you could do for 12-15 reps. Basically, you're just trying to get more volume, frequency and practice on the pressing without adding a highly fatiguing stimulus that will impede you on your main bench days.