Gaspesian Powerhouse (GZCL)

Program Description

💪 Training Overview (Its Monday/wednesday/friday) (A/B/C + D/A/B + C/D/A etc) This program follows a balanced, four-day structure focused on strength, hypertrophy, and movement variation. Each day is built around a Tier 1 (T1) primary lift for maximal strength development, a Tier 2 (T2) variation or secondary compound lift for volume and technical reinforcement, and a series of accessories targeting hypertrophy and joint health. T1 — Main Strength Movement (heavy, lower rep, progression-based) T2 — Variation / Secondary Movement (moderate volume, technique focus) Accessories — Targeted muscle growth, weak point addressing, and joint balance. This setup is designed to: Prioritize progressive overload on the big lifts. Improve muscle symmetry and structural integrity. Allow enough recovery between similar movement patterns. Support both performance and aesthetics. Week T1 % (I've already loaded real % on the app) Week 1 : 1 x 1 @90% / 3 x 3 @77.5% / 1 x 3+ @77.5% Week 2 : 1 x 1 @92.5% / 3 x 3 @82.5% / 1 x 3+ @82.5% Week 3 : 1 x 1 @95 / 3 x 2 @87.5% / 1 x 2+ @87.5% Week 4: 1 x 1 @97.5% / 3 x 1 @95 Week 5: 1 x 1+ @100% / 1 x AMRAP @85% Week 6: 40% x 5 / 50% x 5 / 60% x 5 Note : Use 90% of 1RM  For Max Rep and AMRAP sets, leave 1-2 reps in the tank.  If you’re feeling run down:  Leave 2-3 reps in the tank for the rest of the week  Deload volume by decreasing all T3 work by one set for rest of week  Eat 250-500 calories more for the next two days and try to get 30-60 minutes more sleep each night that week for improved recovery  Progressing Training Max  1-2 reps at 100% of TM: Do not add weight.  3-4 reps at 100% of TM: Add 5 lb./2.5kg to TM for next cycle.  5-6 reps at 100% of TM: Add 10 lb./4.5kg to TM for next cycle.  7+ reps at 100% of TM: Add 15 lb./7kg to TM for next cycle. WEEK T2 : T2 Progression Plan : 7x3  Week 1: 60%  Week 2: 62.5%  Week 3: 65%  Week 4: 67.5%  Week 5 : 70%  Week 6 : Deload  T2 percentages are based on your main lift & bands tension included (T1)

Program Overview

Summary