Hamstring-Safe GZCL Strength & Core Builder

Unlock your strength potential with the Hamstring-Safe GZCL Strength & Core Builder program! Over 12 weeks, you’ll engage in a balanced routine designed for four days a week, focusing on building muscle while protecting your hamstrings. This program incorporates a mix of barbell, dumbbell, and bodyweight exercises, ensuring a comprehensive approach to strength and core development. With targeted supersets and a variety of movements, you’ll enhance your overall performance and stability, paving the way for impressive gains. Get ready to transform your training and achieve your fitness goals safely!

This four-day training program is built on the proven GZCL framework
while specifically modifying exercises to protect a recovering hamstring. The program emphasizes overall strength, hypertrophy, and core stability without stressing vulnerable areas.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Larsen Press (Barbell)

Overhead Press (Dumbbell)

Rack Pull (Barbell)

Hip Thrust (Barbell)

Block Pull (Barbell)

Leg Press

Pull Through (Cable)

Side Plank

Pull-Up (Bodyweight)

Pendlay Row

Seated Row (Cable)

Hanging Leg Raise

Overhead Press (Barbell)

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