Hello!

I’ve always struggled with strength training, so am much weaker than I’d like. GZCLP appealed to me because of the LP aspect and the structure makes sense to me.

I have a routine that I’d like some guidance on please:

A1 (Squat Day) T1 Dumbbell Squat 5x3 T2 Incline Bench 3x10 (Hpush) T3 Lat Pulldowns 3x15 (VPull) T3 Rear Delt Fly (HPull) T3 Hamstring Curls

B1 (OHP Day) T1 OHP 5x3 (VPush) T2 Romanian Deadlift 3x10 T3 Seated Rows 3x15 (HPull) T3 Upright Rows (VPull) T3 Zottman Curls

A2 (Bench Day) T1 Flat Bench 5x3 (HPush) T2 Bulgarian Split Squat 3x10 T3 Lat Pulldowns 3x15 (VPull)*** T3 High Face Pull (HPull) T3 Hammer Curls

B2 (Deadlift Day) T1 Stiff Legged Deadlift 5x3 T2 Push Press 3x10 (VPush) T3 Bent Over Rows 3x15 (HPull) T3 Lat Raises (VPull) T3 Leg Press

Core Side Plank 3x30-60s Pallof Press 3x10 Reverse Hypers 3x10

So, the idea is that I do three workouts a week, and don’t want it to be more than an hour—45-50 minutes is ideal given my life.

As you can see, I prefer full body workouts, so each day looks to include horizontal and vertical push and pull movements, and something with legs. A1 and B2 hit both quads and hams. Don’t worry about the core triplet. I don’t do this yet, but will incorporate it as a finisher at some point.

My cardio is running a 5k three times a week. I alternate cardio and strength days and do yoga after my runs.

If you’re wondering about the little symbols, the asterisks (***) mean I need to find a variation or alternative exercise. The pluses ( ) mean I need to learn how to do these movements or find the right machine, or something relating to achieving the movement to a competent standard. This isn’t of consequence right now, so you can ignore that.

My overall health goals are to get my waist, abdomen, and body fat down (which my diet and cardio are taking care of: 5-6 percent so far, and about 10cm off my waist!), be more heart healthy (I have high cholesterol that is coming down now), and to develop my upper body strength.

My previous routine was to do dumbbell clean and presses and front squat supersets for 30 minutes either has 3-rep ladders, or sets of 1, 2, or 3 reps depending on the day. After, I’d do typical 3x5-8 of one arm hollow body presses, bent over or dumbbell rows, stiff legged DLs, and upright rows. I feel like this routine three times a week did a little more for my shoulders, chest, and traps, but there’s little in it really.

So, does this routine have any gaps I need to think about, or do you have any advice in general? I appreciate you reading this novel, and for any guidance you can offer!