r/gzcl • u/Lyubomil • 15h ago
Program Critique 3 Day GZLP returning lifter, feedback needed
2
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- Stats: 195cm, 90kg, returning lifter.
- Training Philosophy: From past experience, my body responds best to high-intensity, quality sessions with plenty of rest. I am sticking to a 3-day per week schedule and focusing on getting a QUALITY heavy compounds session and finish in under an hour, rather than dragging out super long sessions with endless isolation work.
- Goals: Focusing heavily on functional strength and recovery. I plan to run this strength block for about 4 months before transitioning into a dedicated hypertrophy phase.
- Exercise Selection:
- Added kettlebell swings to act as a full-body equalizer and build posterior chain power.
- Included dumbbell pullovers and dead bugs specifically to help fight my pectus excavatum.
- I got great chest, legs, traps genetics, meanwhile I have very long arms that are notoriously stubborn to grow, so I wanna try to just hit them heavy with dips and skull crushers