GZCL + VO2 Training

Program Description

This program is designed for lifters who want to combine strength, hypertrophy, and conditioning with a clear emphasis on aesthetics and performance. The focus is on building round, powerful glutes, fuller hamstrings, and capped shoulders while developing the upper chest for a balanced physique. Training is structured around proven barbell strength lifts (squat, bench, deadlift, and overhead press) with accessory work programmed for hypertrophy in the target muscle groups. Each week includes: Lower body specialization: Hip thrusts, Bulgarian split squats, RDLs, and cable abductions target the glutes from multiple angles and ranges of motion. Hamstrings are developed with both hip hinge and knee-flexion variations. Shoulder development: Overhead presses, lateral raises, and rear delt flys create balanced growth across all three heads of the deltoid. Upper chest emphasis: Incline pressing and cable flys drive clavicular pec development for fullness and shape. Conditioning: One high-intensity interval training (HIIT) session and one Zone 2 steady-state cardio session per week build cardiovascular fitness and VO₂max. A weekly LISS recovery session maintains endurance and active recovery. Balanced accessory work: Calf raises, ab training, and posterior chain movements round out the program for strength, stability, and aesthetics. This program balances strength progression, hypertrophy-focused accessories, and cardiovascular training to maximize both physique and performance. Volume is distributed intelligently to prioritize glutes, hamstrings, shoulders, and upper chest, while managing CNS recovery for long-term sustainability. Whether your goal is to grow your physique, improve your conditioning, or simply build a strong and balanced body, this program provides the framework to do it efficiently.

Program Overview

Summary