J3-Day

This program is a simple, beginner-friendly hybrid strength and physique plan based on the GZCLP structure. It’s designed to help you get stronger, build visible muscle, and stay consistent without feeling overwhelmed.

The program follows the T1 / T2 / T3 format:

T1: Main strength lift (2–3 min rest)
T2: Secondary hypertrophy lift (90–120 sec rest)
T3: Accessories for glutes, shoulders, arms, and back (60–90 sec rest)

Progression is simple:
Hit the top of the rep range → increase weight next week.
If not → stay at the same weight and build reps.

Workouts use basic equipment (barbell, dumbbells, cables) and repeatable movements so anyone can follow the routine at home or in the gym.

The goal is to gain strength, grow muscle in all the right places, and build confidence with a program that’s structured, effective, and easy to stick with.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Box Squat (Barbell)

Bench Press (Dumbbell)

Seated Row (Cable)

Glute Kickback (Cable)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Lat Pulldown

Glute Bridge (Barbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

Goblet Squat

Seated Shoulder Press (Dumbbell)

Romanian Deadlift (Dumbbell)

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