The Compound Code 📈

What is 'The Compound Code 📈'?

The Compound Code is a 4-week strength, hypertrophy, and conditioning program built for intermediate lifters who want to train hard, recover smart, and build something that performs.
This program combines:
• GZCL-style tiered progressions
• 5/3/1 wave loading
• Classic barbell lifts (Squat, Deadlift, Bench, Overhead Press)
• 3 days of full-body strength
• 3 days of athletic conditioning

No fluff, no gimmicks — just brutally effective training focused on performance, longevity, and aesthetics.
You’ll hit the iron with purpose, develop strength through smart structure, and build resilience through weekly sprint intervals and ruck work. Whether you're breaking through a plateau or building a complete physique, this is your code.

What to Expect
• 📈 4-week progressive block (repeatable or stackable)
• 💪 3x full-body strength sessions/week
• 🏋️ Core lifts: Squat, Deadlift, Bench, Overhead Press
• 📊 GZCL-style tiered sets + 5/3/1-inspired wave loading
• 🎯 Targeted accessories for muscle, mobility, and joint health
• 🏃‍♂️ 3x conditioning sessions/week — speed, endurance, and recovery
• 🧠 Structured for strength, hypertrophy, work capacity, and grit

Best For
• Lifters with solid barbell experience
• Hybrid athletes, tactical professionals, and high-performers
• Fans of 5/3/1, GZCL, and smart full-body training
• Anyone looking to look good, move well, and stay strong for life
The Compound Code is the blueprint for strength with staying power.

Training Program Overview
💪 6 training days/week
• 3 full-body lifting sessions
• 3 conditioning sessions (Sprint, Threshold, Ruck)

🏃‍♂️ The Compound Code — Conditioning Protocol

Day 1 – Hill Sprint Day
Goal: Explosive speed, acceleration, and max output
Warm-Up (10–15 min)
• 5 min jog/bike
• Sprint drills: high knees, A/B-skips, bounding
• 3 × build-up sprints (60–90%)
Main Set — Hill Sprints:
• 5 × 4-sec sprints → Rest 2 min
• 4 × 8-sec sprints → Rest 3 min
Cool Down: Light jog + hamstring, glute, hip stretches
📈 Track distance per sprint weekly

Day 2 – Threshold Conditioning
Goal: Sprint endurance and recovery under fatigue
Warm-Up (10–15 min):
• 5 min jog
• Dynamic drills: High knees, A-skips, butt kicks
• Hip mobility + 3 × 50m build-up sprints
Main Set — Sprint Ladder:
• 2 × 3:00 minute sprints → Rest (HR < 140 bpm)
• 2 × 2:00 minute sprints → Rest
• 2 × 1:00 minute sprints → Rest
• 2 × 0:30 minute sprints → Rest
Cool Down (5-10 min):
 • jog/walk
📈 Track sprint times weekly and aim to improve

Day 3 – Ruck Day
Goal: Aerobic base, mental toughness, recovery
• Duration: 45–60 min
• Load: 20–30 lbs vest or pack
• HR Zone: Zone 2 (~180 - age ± 5 bpm)
• Terrain: Mix trails, hills, road
📈 Track distance per ruck weekly

🗓 Weekly Layout Example
Monday: Full Body Strength
Tuesday: Sprint Conditioning
Wednesday: Full Body Strength
Thursday:Threshold Conditioning
Friday: Full Body Strength
Saturday: Ruck Day
Sunday: Rest / Mobility

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deficit Deadlift (Barbell)

Power Clean And Press

Lunge (Barbell)

Pull-Up (Bodyweight)

Hanging Leg Raise

Bench Press (Barbell)

Front Squat (Barbell)

Pendlay Row

Dip (Weighted)

Split Squat (Bodyweight)

Decline Crunch

Deadlift (Barbell)

Incline Bench Press (Barbell)

Zercher Squat (Barbell)

Romanian Deadlift (Barbell)

Push Up

Plank

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