GZCL + VO2 Training

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Hip Thrust (Barbell)

Incline Bench Press (Dumbbell)

Single Arm Rear Delt Cable Fly

Standing Calf Raise

VO2 Max Intervals

Overhead Press (Barbell)

Sumo Deadlift (Barbell)

Bent Over Row (Barbell)

One Arm Lateral Raise (Cable)

Face Pull

Cable Hip Abduction

Lying Leg Raise

Oblique Crunch

Cardio (Zone 2)

Chest Fly (Cable)

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Dumbbell)

Romanian Deadlift (Dumbbell)

Cardio (LISS)

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