Female GPP - Phase 3/6
Aesthetic Athletes
Personal Training, Strength & ConditioningPhase 3 of our GPP system shines a spotlight on strength-hypertrophy, strategically designed to boost muscle density at the myofibrillar level. This phase aims to build stronger, denser muscles, effectively balancing the development of both size and strength. Our hypertrophy workouts, characterized by high intensity and substantial training volume, are specifically tailored to maximize functional muscle gains, ensuring a profound and balanced growth.
Strength Hypertrophy Phase
Lower Push / Pull & Upper Push / Pull Training Splits
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, Hip, Quads, Groin Trigger Point (LAX Ball): Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Static SL Glute Bridge 2x30s ea. FB Integration: Mini Band Good Mornings 2x10
B1
SLDL + Medball OH Reach
2 x 5
B2
Mini Band Single Leg Hip Abductions
2 x 15
B3
Hands-free front squat
2 x 10 @ 45 lb
C1
Russian KB Swing
3 x 8
C2
Squat Jump
3 x 20
D1
RDL
4 x 8
D2
Active Hamstring Stretch
4 x 60
D3
RFE SS (1-KB Contralateral Front Rack)
4 x 8
D4
Kneeling Hip Flexor Stretch
4 x 60
E1
SLDL (Contralateral Loading)
2 x 8
E2
Barbell Glute Bridge (Shoulders Elevated)
2 x 20
F1
Leg Press
2 x 8
F2
Air Squat
2 x 20
G1
Swiss Ball Pike Up to Reverse Rollout
2 x 8
G2
FRC: 90/90 Internal Rotation LIFT-OFF's
2 x 5 @ 3
G3
Swiss Ball Leg Lift Rotations
2 x 20
G4
FRC: Prone Hip Extension LIFT-OFF's
2 x 5
H
Saquan's Quad Squad
2 x 60
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: Lats, Back, T-Spine Extension Trigger Point (LAX Ball): Rotator Cuff, Scaps, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap-Activation: Hanging Hip Touches 2x10 ea.
B1
Half-Kneeling KBBU Isometric Waiter Hold
2 x 20
B2
Half-Kneeling KBBU Single Arm OH Press
2 x 10
B3
KBBU Single Arm Waiter's Walk
2 x 20
C1
Deadball Slam
3 x 8
C2
Deadball Burpee to Shoulder Press
3 x 10
D1
Band Assisted Pull-Up
4 x 8
D2
Lat Rack Stretch
4 x 60
D3
Half-Kneeling Landmine Single Arm OH Press
4 x 8
D4
Banded Tricep Stretch
4 x 60
E1
Half-Kneeling Cable Pulldown (alt. @ bottom)
2 x 8
E2
Dual Cable Straight Arm Pulldown
2 x 15
F1
Tall Kneeling DB OH Press
2 x 8
F2
Tricep Pushdown
2 x 15
G1
DB Renegade Row
2 x 10
G2
Hollow Hold
2 x 30
G3
Side Plank SA Row
2 x 8
G4
Suitcase Carry
2 x 20
Energy Systems Development
H
Arm Farm
Pick 1 pair of DB's for both exercises. Perform each exercise for 30 seconds each, back to back, then rest for 30-seconds. Perform 2-5 rounds.
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar Prep
A
Session Warmup
Spend 10-15 minutes prepping your body and warming up. Start with foam rolling and soft tissue work in the area's prescribed. Then spend a period of time doing active release trigger point work in the listed hotspots. After addressing all soft tissue areas in pillar-prep, move on to the movement-prep segment with all prescribed mobility, activation, and corrective exercise prescriptions. SMR: Glutes, Hamstrings, Quads Trigger Point: Hip Flexors, Calves, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation
B1
Spring Ankle Position #2 (Level 1 Load: BW)
3 x 30
B2
(AIREX) 1-Leg RDL + Medball OH Reach
3 x 5
B3
Mini Band Single Leg Hip Abductions
3 x 10
C1
Supine Mini Band PSOAS Isometric Hold
3 x 30
C2
Alternating Single Leg Hip Thrusts (Shoulder Elevated)
3 x 10
D1
Single Leg RDL to High Knee Drive
3 x 5
D2
Single Leg Broad Jump & Land
3 x 3
E1
Split Squat Jump
2 x 10
E2
Pogo Ankle Hops
2 x 20
F
400 m repeats
8 x .25 @ 9:00, _ , 9:00, _ , 9:00, _ , 9:00, _
G
Legs Up The Wall Flexibility Routine
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Groin, Quad, Hamstring, Hip Trigger Point (LAX Ball): Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Anterior Hip Mobilization 2x60 sec ea. Hip Activation: Mini Band SL Squat to Bench 2x10 ea. FB Integration: Mini Band SL Hip Abductions 2x10 ea.
B1
Single Leg Depth Squat
2 x 10
B2
(AIREX) 1-Leg RDL + Medball OH Reach
2 x 4
B3
Hands-free front squat
2 x 10 @ 45 lb
C1
Deadball Continuous Vertical Jumps
3 x 8
C2
Russian KB Swing
3 x 20
D1
Landmine Front Squat
4 x 8
D2
Kneeling Hip Flexor Stretch
4 x 60
D3
Swiss Ball SL Leg Curl
4 x 8
D4
Active Hamstring Stretch
4 x 60
E1
Bodyweight Skater Squat
2 x 8
E2
2-KB Front Rack Walking Lunge
2 x 10
F1
SLDL (Ipsilateral Load) + Hand-Supported
2 x 8
F2
Single Leg Glute Bridge (Foot Elv.)
2 x 15
G1
Swiss Ball Pike Up to Reverse Rollout
2 x 8
G2
FRC: 90/90 Internal Rotation LIFT-OFF's
2 x 5 @ 3
G3
Swiss Ball Leg Lift Rotations
2 x 20
G4
FRC: Prone Hip Extension LIFT-OFF's
2 x 5
Energy Systems Development
H
Timed Intervals
Perform each exercise for 30-seconds (ON), followed by 30-seconds of rest (OFF). Perform the ESD circuit for 2-5 rounds for conditioning. 1.) TRX RFE Split Squats (L/R) 2.) KB Swing 3.) Slider Mountain Climber 4.) Mini Band Monster Walk
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, T-Spine, Pec Major Trigger Point (LAX Ball): Rotator Cuff, Scaps, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap-Activation: Hanging Hip Touches 2x10 ea.
B1
KBBU Single Arm Floor Press
2 x 10
B2
KBBU Screwdrivers
2 x 10
B3
Supine KB Pullover
2 x 5
C1
Deadball Rainbow Slams
3 x 8
C2
Deadball Burpee to Shoulder Press
3 x 10
D1
Paused Push-Up
4 x 8
D2
Banded Tricep Stretch
4 x 60
D3
1-Arm DB Row
4 x 8
D4
Lat Rack Stretch
4 x 60
E1
DB Floor Press
2 x 8
E2
TRX Tricep Extension
2 x 15
F1
Bent Over Row
2 x 8
F2
DB Bicep Curls
2 x 15
G1
DB Renegade Row
2 x 10
G2
Hollow Hold
2 x 30
G3
Side Plank SA Row
2 x 8
G4
Suitcase Carry
2 x 20
Energy Systems Development
H
Arm Farm
Find an open duel cable machine and set 1 arm low & 1 arm high. Use a rope attachment for your curls (low arm) & a bar attachment for your tricep pressdown's (high arm) Pick 1 pair of DB's for both exercises. Perform each exercise for 30 seconds each, back to back, then rest for 30-seconds. Perform 2-5 rounds.
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
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
Barbell Glute Bridge (Floor)
3 x 15 @ 70 %
B2
Russian KB Swing
3 x 15
C1
Prone Overhead Press
3 x 15 @ 5 lb
C2
Prone Snow Devils
3 x 15 @ 5 lb
D1
Seated Banded Leg Curls
3 x 30
D2
Mini Band Monster Walk
3 x 45 @ 10
D3
Mini Band Glute Bridge Hip Abductions
3 x 45
E
Legs Up The Wall Flexibility Routine
1 x 5:00
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 all about building muscle! My first strength-hypertrophy phase within this system, it emphasizes hypertrophy through strength rep ranges resulting in a fair amount of lean body mass built in a short window of time.
Get Female GPP - Phase 3/6
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!"
