Shared by strength-programs
GZCL Jacked & Tan 2.0
Intermediate · 4 days a week · 12 weeks
strength-programs · shared it Feb 23
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A 12-week hypertrophy block from Cody LeFever. High volume T1/T2/T3 structure with AMRAP sets.
From strength-programs
Run this after a strength block for insane hypertrophy gains.
Your week
- Day 1 — Squat / Bench Accessories Back Squat · Front Squat · Leg Press · Leg Curl
- Day 2 — Bench / Press Accessories Bench Press · Close-Grip Bench Press · Dumbbell Fly · Lateral Raise
- Day 3 — Deadlift / Back Accessories Deadlift · Barbell Row · Lat Pulldown · Face Pull
- Day 4 — OHP / Upper Accessories Overhead Press · Incline Bench Press · Cable Row · Barbell Curl
4 training days a week.
How it progresses
Three phases: accumulation for 6 weeks, intensification for 5 weeks and peak for 1 week, with a lighter week between phases.
Week by week
Week 1 Accumulation 4 sessions · up to 75%
Day 1 — Squat / Bench Accessories
- Back Squat 6×10 at 70%
- Front Squat 4×10 at 60%
- Leg Press 3×10
- Leg Curl 3×10
Day 2 — Bench / Press Accessories
- Bench Press 6×10 at 70%
- Close-Grip Bench Press 4×10 at 60%
- Dumbbell Fly 3×10
- Lateral Raise 3×10
Day 3 — Deadlift / Back Accessories
- Deadlift 6×10 at 75%
- Barbell Row 4×10
- Lat Pulldown 3×10
- Face Pull 3×10
Day 4 — OHP / Upper Accessories
- Overhead Press 6×10 at 70%
- Incline Bench Press 4×10
- Cable Row 3×10
- Barbell Curl 3×10
Week 2 Accumulation 4 sessions · up to 75%
Day 1 — Squat / Bench Accessories
- Back Squat 6×10 at 70%
- Front Squat 4×10 at 60%
- Leg Press 3×10
- Leg Curl 3×10
Day 2 — Bench / Press Accessories
- Bench Press 6×10 at 70%
- Close-Grip Bench Press 4×10 at 60%
- Dumbbell Fly 3×10
- Lateral Raise 3×10
Day 3 — Deadlift / Back Accessories
- Deadlift 6×10 at 75%
- Barbell Row 4×10
- Lat Pulldown 3×10
- Face Pull 3×10
Day 4 — OHP / Upper Accessories
- Overhead Press 6×10 at 70%
- Incline Bench Press 4×10
- Cable Row 3×10
- Barbell Curl 3×10
Week 3 Accumulation 4 sessions · up to 75%
Day 1 — Squat / Bench Accessories
- Back Squat 6×10 at 70%
- Front Squat 4×10 at 60%
- Leg Press 3×10
- Leg Curl 3×10
Day 2 — Bench / Press Accessories
- Bench Press 6×10 at 70%
- Close-Grip Bench Press 4×10 at 60%
- Dumbbell Fly 3×10
- Lateral Raise 3×10
Day 3 — Deadlift / Back Accessories
- Deadlift 6×10 at 75%
- Barbell Row 4×10
- Lat Pulldown 3×10
- Face Pull 3×10
Day 4 — OHP / Upper Accessories
- Overhead Press 6×10 at 70%
- Incline Bench Press 4×10
- Cable Row 3×10
- Barbell Curl 3×10
Week 4 Accumulation 4 sessions · up to 75%
Day 1 — Squat / Bench Accessories
- Back Squat 6×10 at 70%
- Front Squat 4×10 at 60%
- Leg Press 3×10
- Leg Curl 3×10
Day 2 — Bench / Press Accessories
- Bench Press 6×10 at 70%
- Close-Grip Bench Press 4×10 at 60%
- Dumbbell Fly 3×10
- Lateral Raise 3×10
Day 3 — Deadlift / Back Accessories
- Deadlift 6×10 at 75%
- Barbell Row 4×10
- Lat Pulldown 3×10
- Face Pull 3×10
Day 4 — OHP / Upper Accessories
- Overhead Press 6×10 at 70%
- Incline Bench Press 4×10
- Cable Row 3×10
- Barbell Curl 3×10
Week 5 Accumulation 4 sessions · up to 75%
Day 1 — Squat / Bench Accessories
- Back Squat 6×10 at 70%
- Front Squat 4×10 at 60%
- Leg Press 3×10
- Leg Curl 3×10
Day 2 — Bench / Press Accessories
- Bench Press 6×10 at 70%
- Close-Grip Bench Press 4×10 at 60%
- Dumbbell Fly 3×10
- Lateral Raise 3×10
Day 3 — Deadlift / Back Accessories
- Deadlift 6×10 at 75%
- Barbell Row 4×10
- Lat Pulldown 3×10
- Face Pull 3×10
Day 4 — OHP / Upper Accessories
- Overhead Press 6×10 at 70%
- Incline Bench Press 4×10
- Cable Row 3×10
- Barbell Curl 3×10
Week 6 Accumulation 4 sessions · up to 75%
Day 1 — Squat / Bench Accessories
- Back Squat 6×10 at 70%
- Front Squat 4×10 at 60%
- Leg Press 3×10
- Leg Curl 3×10
Day 2 — Bench / Press Accessories
- Bench Press 6×10 at 70%
- Close-Grip Bench Press 4×10 at 60%
- Dumbbell Fly 3×10
- Lateral Raise 3×10
Day 3 — Deadlift / Back Accessories
- Deadlift 6×10 at 75%
- Barbell Row 4×10
- Lat Pulldown 3×10
- Face Pull 3×10
Day 4 — OHP / Upper Accessories
- Overhead Press 6×10 at 70%
- Incline Bench Press 4×10
- Cable Row 3×10
- Barbell Curl 3×10
Week 7 Deload 4 sessions · up to 67.5%
Day 1 — Squat / Bench Accessories
- Back Squat 6×5 at 63%
- Front Squat 4×8 at 54%
- Leg Press 3×15
- Leg Curl 3×15
Day 2 — Bench / Press Accessories
- Bench Press 6×5 at 63%
- Close-Grip Bench Press 4×8 at 54%
- Dumbbell Fly 3×15
- Lateral Raise 3×15
Day 3 — Deadlift / Back Accessories
- Deadlift 6×3 at 67.5%
- Barbell Row 4×8
- Lat Pulldown 3×15
- Face Pull 3×15
Day 4 — OHP / Upper Accessories
- Overhead Press 6×5 at 63%
- Incline Bench Press 4×8
- Cable Row 3×15
- Barbell Curl 3×15
Week 8 Intensification 4 sessions · up to 85%
Day 1 — Squat / Bench Accessories
- Back Squat 6×3 at 80%
- Front Squat 4×3 at 70%
- Leg Press 3×3
- Leg Curl 3×3
Day 2 — Bench / Press Accessories
- Bench Press 6×3 at 80%
- Close-Grip Bench Press 4×3 at 70%
- Dumbbell Fly 3×3
- Lateral Raise 3×3
Day 3 — Deadlift / Back Accessories
- Deadlift 6×3 at 85%
- Barbell Row 4×3
- Lat Pulldown 3×3
- Face Pull 3×3
Day 4 — OHP / Upper Accessories
- Overhead Press 6×3 at 80%
- Incline Bench Press 4×3
- Cable Row 3×3
- Barbell Curl 3×3
Week 9 Intensification 4 sessions · up to 85%
Day 1 — Squat / Bench Accessories
- Back Squat 6×3 at 80%
- Front Squat 4×3 at 70%
- Leg Press 3×3
- Leg Curl 3×3
Day 2 — Bench / Press Accessories
- Bench Press 6×3 at 80%
- Close-Grip Bench Press 4×3 at 70%
- Dumbbell Fly 3×3
- Lateral Raise 3×3
Day 3 — Deadlift / Back Accessories
- Deadlift 6×3 at 85%
- Barbell Row 4×3
- Lat Pulldown 3×3
- Face Pull 3×3
Day 4 — OHP / Upper Accessories
- Overhead Press 6×3 at 80%
- Incline Bench Press 4×3
- Cable Row 3×3
- Barbell Curl 3×3
Week 10 Intensification 4 sessions · up to 85%
Day 1 — Squat / Bench Accessories
- Back Squat 6×3 at 80%
- Front Squat 4×3 at 70%
- Leg Press 3×3
- Leg Curl 3×3
Day 2 — Bench / Press Accessories
- Bench Press 6×3 at 80%
- Close-Grip Bench Press 4×3 at 70%
- Dumbbell Fly 3×3
- Lateral Raise 3×3
Day 3 — Deadlift / Back Accessories
- Deadlift 6×3 at 85%
- Barbell Row 4×3
- Lat Pulldown 3×3
- Face Pull 3×3
Day 4 — OHP / Upper Accessories
- Overhead Press 6×3 at 80%
- Incline Bench Press 4×3
- Cable Row 3×3
- Barbell Curl 3×3
Week 11 Intensification 4 sessions · up to 85%
Day 1 — Squat / Bench Accessories
- Back Squat 6×3 at 80%
- Front Squat 4×3 at 70%
- Leg Press 3×3
- Leg Curl 3×3
Day 2 — Bench / Press Accessories
- Bench Press 6×3 at 80%
- Close-Grip Bench Press 4×3 at 70%
- Dumbbell Fly 3×3
- Lateral Raise 3×3
Day 3 — Deadlift / Back Accessories
- Deadlift 6×3 at 85%
- Barbell Row 4×3
- Lat Pulldown 3×3
- Face Pull 3×3
Day 4 — OHP / Upper Accessories
- Overhead Press 6×3 at 80%
- Incline Bench Press 4×3
- Cable Row 3×3
- Barbell Curl 3×3
Week 12 Intensification 4 sessions · up to 85%
Day 1 — Squat / Bench Accessories
- Back Squat 6×3 at 80%
- Front Squat 4×3 at 70%
- Leg Press 3×3
- Leg Curl 3×3
Day 2 — Bench / Press Accessories
- Bench Press 6×3 at 80%
- Close-Grip Bench Press 4×3 at 70%
- Dumbbell Fly 3×3
- Lateral Raise 3×3
Day 3 — Deadlift / Back Accessories
- Deadlift 6×3 at 85%
- Barbell Row 4×3
- Lat Pulldown 3×3
- Face Pull 3×3
Day 4 — OHP / Upper Accessories
- Overhead Press 6×3 at 80%
- Incline Bench Press 4×3
- Cable Row 3×3
- Barbell Curl 3×3
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