Gaspesian Powerhouse (GZCL)

💪 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 &amp; bands tension included (T1)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Block Press

Pull-Up (Weighted)

Goblet Squat

Chest Fly (Dumbbell)

Bicep Curl (EZ Bar)

Overhead Press (Barbell)

Deadlift (Deficit)

Pendlay Row

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Bench Press (Barbell)

Tempo Squat (Barbell)

Pec Fly (Dumbbell)

Hammer Curl (Dumbbell)

Deadlift (Barbell)

Tempo Overheadpress

Leg Curl

Bench Press (Banded)

Trap Bar Deadlift

Squat (Paused)

Overhead Press (Banded)

Deadlift (Banded)

Safety Bar Squat

Seated Overhead Press (No Back Support)

Speed Bench

Speed Deadlift

Speed Squat

Speed Overhead Press

AMRAP ON T1 BOTH SET
1-2 reps at 100% of TM: Do not add
3-4: Add 5 lbs
5-6: Add 10 lbs
7+ : 15 lbs

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