Hamstring-Safe GZCL Strength & Core Builder

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.

default

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)

Pull-Up (Bodyweight)

Pendlay Row

Seated Row (Cable)

Hanging Leg Raise

Leg Press

Pull Through (Cable)

Side Plank

0 reviews for Hamstring-Safe GZCL Strength & Core Builder