This 12-week GZCL UHF program is designed to build maximum strength with a clear emphasis on improving the bench press. The training is structured into three progressive blocks—volume, intensity, and peaking—allowing you to steadily increase load while maintaining solid technique and recovery.

You’ll train 3–4 days per week using a balanced combination of T1 main lifts, T2 strength-building variations, and a small selection of accessories. Bench press is prioritized with higher frequency, paused bench work, and targeted triceps and shoulder training. Squat and deadlift progress through controlled percentage work to ensure consistency and long-term strength development.

The program also includes essential back training such as Pendlay rows, strict barbell rows, pullups, and shrugs to support stability, power, and injury prevention. Volume is kept manageable with 4–5 exercises per session so you can recover well and push hard on the big lifts.

By the end of 12 weeks, you'll be ready to test new PRs in all three powerlifts—especially bench—while feeling stronger, more explosive, and more technically confident under the bar.

GZCL UHF

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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

Deadlift (Barbell)

Front Squat (Barbell)

Good Morning

Shrug (Barbell)

Knee Raise (Captain's Chair)

Bench Press (Barbell)

Squat (Barbell)

Bench Press (Paused)

Pendlay Row

Incline Bench Press (Dumbbell)

Face Pull

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

Leg Curl

Cable Crunch

Military Press (Barbell)

Barbell Row

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

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