Female GPP - Phase 2/6
Aesthetic Athletes
Personal Training, Strength & ConditioningPhase 2 of our GPP system introduces dynamic hypertrophy training blocks, with phase 2 specifically crafted for metabolic hypertrophy. This phase is designed to not only amplify muscle size and volume but also to significantly enhance muscular endurance and metabolic efficiency, ensuring your strength training is optimally aligned for building both muscle size and enduring strength.
Metabolic Hypertrophy Phase
Upper / Lower Split
4-Week Linear Periodization
Training Blocks: Total Body Power, Primary Strength, Secondary Strength, Core/Pillar, Accessories, ESD
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, Hamstrings LAX Ball: Feet/Calves, Piriformis, Triceps Mobility: SLDL Hip CAR's (2x5 ea.) Hip Activation: Quadruped MB Hip Circles (2x5 ea.)
B1
Tall Kneeling Banded Hip Hinge
2 x 8
B2
Prone Snow Devils
2 x 10
B3
Tall Plank Mini Band 3-Way Shoulder Taps
2 x 5
C1
Russian KB Swing
4 x 12
C2
Mini Band Hip External Rotation
4 x 10
D1
DB RDL
3 x 12
D2
Standing Pigeon Stretch
3 x 60
D3
DB Z-Press (Alt. @ Top)
3 x 10
D4
Banded Tricep Stretch
3 x 60
E1
Slider Hamstring Curls (Eccentric-Only)
3 x 6
E2
Half-Kneeling KB Single Arm OH Press
3 x 10
F1
Swiss Ball Plank "Stir The Pot"
2 x 6
F2
Single Leg Glute Bridge (Foot Elv.)
2 x 12
F3
Swiss Ball Knee Tuck
2 x 8
F4
FRC: 90/90 Base Hip Switches
2 x 5
G
Slider Reverse Lunge
3 x 15
Energy Systems Development
H
Timed Intervals
Perform the ESD circuit for rounds for conditioning. Week 1-2: (x2) rounds @ 30s ON | 30s OFF Week 3-4: (x3) rounds @ 40s ON | 20s OFF H1: Prone Incline DB Front Raise H2: Seated DB Lateral Raise H3: Seated DB Overhead Press H4: Mini Band Shoulder External Rotation
Recovery
I
Lower Body Flexibility Flow (5 Minutes)
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Thoracic Bridge 2x20 sec ea. Scap-Activation: Scapular Depressions 2x10 reps Hip-Activation: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.
B1
KBBU Partial Arm Bar's
2 x 10
B2
Mini Band Squat Pulses
2 x 20
B3
TRX Overhead Squat (Level 2)
2 x 10
C
Deadball Slam
4 x 12
D1
Band Assisted Pull-Up
3 x 12
D2
Lat Rack Stretch
3 x 60
D3
Bulgarian Split Squat
3 x 10
D4
Couch Stretch (Hip Flexors)
3 x 60
E1
Close Grip Lat Pulldown
3 x 10
E2
Single Leg Squat to Bench (Ipsilateral KB Front Rack)
3 x 10
F1
Pallof Squat & Press
2 x 8
F2
KB Goblet Primal Squat Hold
2 x 45
F3
Side Plank Mini Band Clamshell (Dynamic)
2 x 15
F4
Side Plank (Staggered Feet)
2 x 45
G
Seated Row
3 x 15
Energy Systems Development
H
Timed Intervals
Perform each exercise for 20 seconds as a circuit without any breaks in-between. Rest 2 minutes in between circuits and complete for 2-4 rounds. 1.) Switching Split Squat Jumps 2.) TRX Jump Squats 3.) Air Squat 4.) Mini Band Squat Hold Abductions
Recovery
I
Lower Body Flexibility Flow (5 Minutes) - Squat Based
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
Pillar Prep
A
Session Warmup
Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation
B1
Dual Cable SLDL
8, 6, 4
B2
Half-Kneeling Cable Pulldown (alt. @ bottom)
8, 6, 4
C1
Single Leg Balance (Airex Pad + Hip Flexor Hold)
2 x 30
C2
NCM (Linear Vertical) Hurdle Hops
2 x 3
D1
Single Leg Jump Rope
2 x 30 @ 30
D2
Jump Rope
2 x 30
E
Stairs
4 x 5:00 @ 30
F
Legs Up The Wall Flexibility Routine
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization 2x60 sec ea. Hip Activation: Single Leg Mini Band Hip Circles 2x10 ea. Scap Activation: Tall Plank KB Pull Through 2x5 ea.
B1
Mini Band Isometric Squat Holds
2 x 30
B2
Inverted Isometric Row
2 x 30
B3
KB Heartbeat Squat
2 x 6
C
Reactive Jumps (Hands on Hips)
4 x 12
D1
DB Goblet Box Squat
3 x 12
D2
Couch Stretch (Hip Flexors)
3 x 60
D3
Half-Kneeling Cable Pulldown (alt. @ bottom)
3 x 10
D4
Lat Rack Stretch
3 x 60
E1
DB Front Squat
3 x 10
E2
1-Arm DB Row
3 x 10
F1
Side Plank Mini Band Straight Leg Raises
2 x 10
F2
Cossack Squat
2 x 6
F3
Pallof Squat & Press
2 x 8
F4
Side Plank (Staggered Feet)
2 x 45
G
Step Up (Tension Emphasis)
3 x 15
H1
Switching Split Squat Jumps
2 x 5
H2
2-DB Walking Lunge
2 x 10
H3
Walking Lunges
2 x 20
H4
Isometric Lunge Hold
2 x 30
Recovery
I
Lower Body Flexibility Flow (5 Minutes) - Squat Based
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Thoracic Bridge 2x20 sec ea. Scap Activation: Scapular Depressions 2x10 reps Hip Activation: Single-Leg Balance: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.
B1
FRC: Shoulder Swimmer CAR's
2 x 5
B2
SLDL + Cone Reach
2 x 6
B3
SLDL + Medball OH Reach
2 x 4
C
Deadball Burpee to Shoulder Press
4 x 12
D1
Hand Release Push-Up
3 x 12
D2
Banded Tricep Stretch
3 x 60
D3
Landmine SLDL
3 x 10
D4
Active Hamstring Stretch
3 x 60
E1
EZ Bar Lying Tricep Extension
3 x 10
E2
Swiss Ball SL Leg Curl
3 x 6
F1
Swiss Ball Pike Rolls
2 x 10
F2
Single Leg Glute Bridge (Foot Elv.)
2 x 15
F3
Swiss Ball Plank "Stir The Pot"
2 x 6
F4
FRC: 90/90 Base Hip Switches
2 x 5
G
Banded Tricep Pushdown
3 x 25
H1
Russian KB Swing
2 x 20
H2
Single Leg Glute Bridge (Shoulder Elv.)
2 x 20
H3
Slider Reverse Lunge
2 x 20
H4
Mini Band Single Leg Hip Abductions
2 x 20
Recovery
I
Lower Body Flexibility Flow (5 Minutes)
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
Pillar Prep
A
Session Warmup
Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, Lats Mobility: (Hip-Mobility IR / ER Drills) Hip Activation: Mini Band Hip Activation
B1
Single Leg Rack Pulls
6, 5, 4, 3
B2
Russian KB Swing
4 x 10
C1
RFE SS (KB Goblet)
3 x 10
C2
Single Leg Glute Bridge (Foot Elv.)
3 x 10
C3
KB Goblet Box Squat
3 x 10
C4
Single Leg Glute Bridge (Shoulder Elv.)
3 x 10
C5
Alternating 1-Arm KB Swings
3 x 10
D
Swiss Ball Glute Bridge
1 x 100
A
Cardio
1 x 30:00
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
This training phase is my first phase within this system aimed at hypertrophy. The pace is high, and the workload is dense. This is a great phase for stripping some bodyfat off while building muscle tone.
Get Female GPP - Phase 2/6
Olivia Richardson
Dental Assistant
Verified Athlete"Never thought I could train consistently while having a busy work/life schedule, but with this program, I can go at my own pace and stay motivated!"
Monija Fasulo
Pharmaceutical Sales Rep.
Verified Athlete"As a full-time working professional & mother of 2, I like how seamlessly this app guides you through the program. I'm able to consistently fit my gym sessions into my busy schedule, and never have to worry about deciding what to do for my workouts each day."
Tina Dang
Pharmacist
Verified Athlete"With this program, I was able to work out 5 days a week while working full time! I love the videos that demonstrate each exercise, I felt like I was working out with a trainer but at my own convenience!"
Jorah Ortiz
Former NFL Cheerleader
Verified Athlete"This program kept me accountable & motivated me to push myself in the gym each day. It’s always been difficult for me to decide what to do & when for my workouts, and the app was great for great for tracking my progression & keeping track of things. I could always see the results from week to week!"
