THE COMPOUND CODE - BLD 📈

Tom B.

Unleash your strength with PROJECT S&Z - 4 DAY UPPER / LOWER, a focused 4-week program designed to maximize muscle gains and enhance overall fitness. Train four days a week, alternating between upper and lower body workouts that feature foundational lifts like deadlifts and squats, alongside accessory movements to target specific muscle groups. Ideal for those with a garage gym setup, this program will challenge your limits and help you build a powerful physique. Get ready to elevate your training and see real results!

What is 'The Compound Code - BLD' ?

The Compound Code is a 4-week strength and hypertrophy program designed for intermediate lifters who want real results — size, strength, and endurance with purpose. Rooted in old-school barbell training, it combines the raw power of big lifts with smart, structured intensity.
This program fuses proven systems like 5/3/1 wave loading and GZCL-style tiered progressions into a high-intensity block focused on progress without fluff. Each week is built around heavy compounds, explosive volume work, and targeted accessories — delivering strength, muscle, and mental grit both in and out of the gym.

To complement the lifting, The Compound Code also includes 2 dedicated conditioning days each week — designed to boost work capacity, athleticism, and recovery without interfering with strength gains.

Whether you’re breaking through a plateau or chasing serious gains, The Compound Code gives you the blueprint to get brutally strong — and stay that way.

No gimmicks. No fluff. Just pure performance and progression.

What to Expect:
• 📈 4-week progressive block (repeatable or stackable)
• 🏋️ Core lifts: Squat, Deadlift, Bench, Overhead Press
• 📊 GZCL-style structure + 5/3/1-inspired wave loading
• 🎯 Accessory work with real purpose
• 🧠 Focused on strength, hypertrophy, and work capacity
• 🏃‍♂️ Built-in conditioning: Sprint intervals + rucking for endurance, recovery, and grit

Best For:
• Lifters with solid barbell experience
• Anyone chasing results, not trends
• Fans of GZCL, 5/3/1, and classic strength training

The Compound Code isn’t trendy — it’s timeless.
Step under the bar, follow the formula, and build something that lasts.


🏃‍♂️ The Compound Code - Conditioning Protocol
A 2-day system to match your 4-day strength split — built for power, endurance, and recovery.

Day 1 – Sprint/Threshold Day
Goal: Sprint endurance, speed, and recovery under fatigue
Warm-Up (10–15 min)
• 5 min easy jog
• High knees × 20m
• A-skips × 20m
• Butt kicks × 20m
• Leg swings, hip openers
• 3 × 50m build-up sprints
Main Set – Sprint Ladder
• 600m Sprint → Rest (HR < 140 bpm)
• 2 × 400m → Rest (HR < 140 bpm)
• 2 × 200m → Rest (HR < 140 bpm)
• 2 × 100m → Rest (HR < 140 bpm)
Cool Down (5–10 min):
Light jog + lower body stretch
📈 Track sprint times weekly and aim to improve

Day 2 – Ruck Day
Goal: Build aerobic base, mental grit, and recovery capacity
• Duration: 45–60 minutes
• Weight: 20–30 lbs backpack or weighted vest
• HR Zone: Stay in Zone 2 (~180 - age ± 5 bpm)
• Terrain: Roads, trails, hills (variety is good)
📊 Progress by increasing distance each week
Example: +0.2–0.5 km per week at same load/time

1 reviews for THE COMPOUND CODE - BLD 📈

Tom B.