Female GPP - Phase 4/6

Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Expanding upon the robust foundation laid in Phase 3, Phase 4 of our GPP system continues its dedication to strength-hypertrophy, now with a deliberate emphasis on heightened intensity. This phase marks the introduction of advanced hypertrophy techniques and methods, specifically designed to escalate intensity and further promote muscular development.

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

Features
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In-App Messanger
Message me with any program questions or feedback with your lifts
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Programming 7 days per week
4-Day Primary Training Split with 3 Accessory Training Sessions Included
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Exercise Video Guidance
All exercises come with a video demonstration
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Structured Periodization
Smooth and methodical progressive overload to ensure your consistently seeing results in your strength
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Delivered through TrainHeroic App
If PDF programs aren't your thing, the Train Heroic App comes with a seamless training calendar integrated with your daily workout prescriptions
Equipment
Required
Commercial Gym Membership
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Sample Week
Week 1 of 4-week program
Sunday
LB Pull / LB Push (Phase 4 Week 1)

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: Side Plank Mini Band Dynamic Clam 2x10 ea.

B1

Airex SLDL Alternating KB Holds

2 x 5

B2

Mini Band Single Leg Hip Abductions

2 x 15

B3

Cable SLDL (Contralateral)

2 x 10

C1

Russian KB Swing

3 x 8

C2

Deadball Good Morning Jumps

3 x 20

D

Superband RDL

2 x 8 @ 2

E1

Barbell RDL

8, 7, 6, 5, 4

E2

Standing Pigeon Stretch

4 x 60

F1

Single Leg Depth Squat

8, 7, 6, 5, 4

F2

Standing Quad Stretch

4 x 60

G1

Swiss Ball SL Leg Curl

3 x 8

G2

Swiss Ball Hamstring Curl

3 x MAX

H1

RFE SS 2-KB Front Rack

3 x 8

H2

Double KB Front Squat

3 x MAX

I1

Mini Band Bird Dogs

2 x 10

I2

FRC: Prone Hip Extension HOVER HOLD's

2 x 3 @ 5

I3

Side Plank + Hip Extension

2 x 10

I4

Adductor Side Plank (Copenhagen)

2 x 20

J

Seated Banded Leg Curls

2 x 20

Energy Systems Development

K

Fasulo's Quad Squad

Perform the exercises as a circuit without any rest in between exercises. Rest as needed in between rounds. Low Pogo x10 seconds Jump Squats x10 seconds Prisoner Squats x 20 seconds ISO Squat Hold x 20 seconds Complete 2 rounds.

Recovery

L

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

Monday
UB Pull / UB Push (Phase 4 Week 1)

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 L-Hang Hold 2x20 sec.

B1

KBBU Single Arm Z-Press

2 x 10

B2

KBBU 1/2 TGU

2 x 2

B3

1-Arm KBBU Overhead Carry

2 x 20

C1

Deadball Rainbow Slams

3 x 8

C2

Bear Crawl Deadball Push's

3 x 5

D

Band Assisted Pull-Up

2 x 5

E1

Isometric Chin-Up Hold

30, 25, 20, 15, 10

E2

Lat Rack Stretch

4 x 60

F1

Landmine SA OH Press

8, 7, 6, 5, 4

F2

Banded Tricep Stretch

4 x 60

G1

Chest-Supported DB Row (Alt. @ Top)

3 x 8

G2

Chest-Supported DB Row

3 x MAX

H1

Seated DB OH Press (Alt. @ Top)

3 x 8

H2

Seated Arnold Press

3 x MAX

I1

KBBU Single Arm Floor Press (no feet)

2 x 10

I2

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

I3

Bird Dog Row

2 x 10

I4

Marching Suitcase Carry

2 x 10

J

DB Farmer's Carry

2 x 60

Energy Systems Development

K

Arm Farm

Find an open duel cable machine. Set 1 arm low with a rope attachment. Set the other arm high with a bar or use the rope attachment for each exercise. Perform Cable Bicep Curls (low arm) for 30 seconds, followed by Cable Tricep Pressdowns (high arm) for 30 seconds, then rest for 30 seconds, and repeat for the prescribed number of rounds. Perform 2 Rounds

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
ESD: Incline Sprints (4.1)

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 #3 (Level 1 Load: BW)

3 x 30

B2

Hip Airplane

3 x 5

B3

Side Plank Mini Band Clamshell (Dynamic)

3 x 10

C1

Supine PSOAS March (Hip Flexed)

3 x 30

C2

Glute Bridge Marching

3 x 30

D1

Knee Hug Hip Bridge

3 x 10

D2

Hurdle Hop to Broad Jump

3 x 4

E1

Alternating Split Squat Drops (DB's)

3 x 20

E2

Jump Rope

3 x 60

F

Run

8 x 15 @ 45

G

Legs Up The Wall Flexibility Routine

1 x 5:00

Wednesday
LB Push / LB Pull (Phase 4 Week 1)

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: Slider SL Squat + 3-Way Reach 2x4 reps ea.

B1

Single Leg Depth Squat

2 x 10

B2

Mini Band Glute Bridge Marching

2 x 5

B3

Hip Airplane

2 x 5

C1

NCM Squat Jump

3 x 8

C2

Russian KB Swing

3 x 20

D

Isometric Hold Back Squats

3 x 5

E1

Box Squat

8, 7, 6, 5, 4

E2

Kneeling Hip Flexor Stretch

4 x 60

F1

Slider Hamstring Curls

8, 7, 6, 5, 4

F2

Active Hamstring Stretch

4 x 60

G1

Seated Single Leg Press

3 x 8

G2

Leg Press

3 x MAX

H1

Smith Machine SLDL

3 x 8

H2

Smith Machine RDL

3 x MAX

I1

Mini Band Bird Dogs

2 x 10

I2

FRC: Quadruped Hip CAR's

2 x 3 @ 3

I3

Side Plank + Hip Extension

2 x 10

I4

Adductor Side Plank (Copenhagen)

2 x 20

J

Seated Banded Leg Curls

2 x 20

Energy Systems Development

K

B/W Glute Metcon

"Hip Hell" SL Depth Squat x10 ea. SLDL x10 ea. TRX RFE Split Squat Pulses x10 ea. Slider Reverse Lunge x10 ea. Perform 2 rounds

Recovery

L

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

Thursday
UB Push / UB Pull (Phase 4 Week 1)

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 L-Hang Hold 2x20 sec.

B1

KBBU Single Arm Floor Press (no feet)

2 x 10

B2

KBBU 1/2 TGU

2 x 4

B3

Deadbug KB Pullover

2 x 10

C1

Deadball Power Hop Slams

3 x 8

C2

Deadball Cleans

3 x 20

D

Banded Tricep Pushdown

2 x 15

E1

Push-Up

8, 7, 6, 5, 4

E2

Banded Tricep Stretch

4 x 60

F1

Feet Elevated Inverted Row

8, 7, 6, 5, 4

F2

Lat Rack Stretch

4 x 60

G1

Single Arm DB Floor Press

3 x 8

G2

Glute Bridge DB Floor Press

3 x MAX

H1

Half-Kneeling Cable Pulldown (alt. @ bottom)

3 x 8

H2

Half-Kneeling Cable Pulldown

3 x MAX

I1

KBBU Single Arm Floor Press (no feet)

2 x 10

I2

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

I3

Bird Dog Row

2 x 10

I4

Marching Suitcase Carry

2 x 10

J

DB Farmer's Carry

2 x 60

Energy Systems Development

K

Arm Farm

Find an open duel cable machine. Set 1 arm low with a rope attachment. Set the other arm high with a bar or use the rope attachment for each exercise. Perform Cable Bicep Curls (low arm) for 30 seconds, followed by Cable Tricep Pressdowns (high arm) for 30 seconds, then rest for 30 seconds, and repeat for the prescribed number of rounds. Perform 2 Rounds

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory: Contrast Hypertrophy (4.1)

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 RDL

5, 5, 3, 3

B2

Barbell Hip Thrust

4 x MAX

C1

Bent Over Row

5, 5, 3, 3

C2

Barbell Rollouts

4 x 15

D1

Swiss Ball Glute Bridge

3 x 20

D2

Mini Band Squat Pulses

3 x 45

D3

Swiss Ball Hamstring Curl

3 x 20

D4

Mini Band Good Mornings

3 x 45

E

Mini Band Squat Hold Abductions

1 x 100

F

Legs Up The Wall Flexibility Routine

1 x 5:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Coach
coach-avatar John Fasulo

MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.

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Strength Hypertrophy

This training phase is my second phase within this system utilizing strength hypertrophy loading methods and volume. When phase 3 becomes to easy, this phase ramps things up a notch with some serious training density.

Get Female GPP - Phase 4/6
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The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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."

verified-athlete-avatar 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!"

verified-athlete-avatar 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!"

Female GPP - Phase 4/6