Male GPP - Phase 1/6
Aesthetic Athletes
Personal Training, Strength & ConditioningStrength-Endurance 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, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: KB Goblet Primal Squat 2x45 seconds Scap-Activation: Tall-Plank Shoulder Taps 2x10 ea. Hip-Activation: Quadruped (LAX) Hip CAR's 2x5 ea. direction
B1
Tall Kneeling Hip Hinge
2 x 10
B2
KB Arm Bar
2 x 45
B3
KB Good Morning
2 x 5
C1
Russian KB Swing
3 x 15
C2
Hand Release Push-Up
3 x 10
D1
DB RDL
2 x 15
D2
Active Hamstring Stretch
2 x 30
D3
Single Arm DB Floor Press
2 x 15
D4
Scorpion
2 x 60
E1
L-Sit KB Twist & Press
2 x 10
E2
Half-Kneeling Anti-Rotation Hold
2 x 30
E3
Dead Bug
2 x 10
E4
Prone Hip CAR's (LAX)
2 x 8
F1
TRX Hamstring Curl
3 x 8
F2
Half-Kneeling KBBU Single Arm OH Press
3 x 10
G
Slider Hamstring Curls (Eccentric-Only)
3 x 10
Energy Systems Development
H
Timed Intervals
Select 1 pair of DB's to be used for all exercises. 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.) DB Tricep Extension (floor) 2.) DB Reverse Lunges (alternating) 3.) Push-Up
I
Banded Posterior Hip Mobilization
1 x 4:00
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 2x1 minute each Scap-Activation: Hanging Scapular Depressions 2x10 Hip-Activation: Airex SL Balance + Hip Flexor Hold 2x30 sec ea.
B1
KBBU Screwdrivers
2 x 15
B2
Mini Band Single Leg Hip Abductions
2 x 15
B3
TRX Overhead Squat (Level 2)
2 x 5
C1
Deadball Slam
3 x 15
C2
Split Squat Jumps
3 x 5
D1
3-Position Isometric Pull-Ups
2 x 3
D2
Lat Rack Stretch
2 x 60
D3
Single Leg Squat to Bench
2 x 15
D4
Quad Stretch
2 x 60
E1
Tall Plank KB Pull Through
2 x 8
E2
Quadruped T-Spine Rotations
2 x 6
E3
Swiss Ball Plank Rollout
2 x 10
E4
KBBU Single Arm Waiter's Walk
2 x 20
F1
Chest-Supported DB Row
3 x 10
F2
RFE KB Goblet Split Squat
3 x 10
G
Half-Kneeling Single Arm Cable Row
3 x 10
H
Rowing
4 x 500
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar Prep
A
Session Warmup
Foam Roll: Glutes, Hamstrings, Back Trigger Point (LAX Ball): Hip Flexors, Calves, Lats Mobility: T-Spine Extension & Rotation Hip Activation: Mini Band Hip
B1
Bird Dog Row
3 x 10
B2
Knee Hug Hip Bridge
3 x 10
C1
Deadball Slam
2 x 8
C2
Tuck Jump
2 x 8
D
Rowing
3 x 400
E
Legs Up The Wall Flexibility Routine
1 x 1
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 Hip-Activation: Quadruped Mini-Band Fire Hydrants 2x15 ea. Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea.
B1
KBBU Single Arm Front Squat
2 x 5
B2
Supine KB Pullover
2 x 10
B3
KB Heartbeat Squat
2 x 5
C1
Single Arm Russian KB Swing
3 x 15
C2
TRX Jump Squats
3 x 10
D1
KB Goblet Squat
2 x 15
D2
Kneeling Hip Flexor Stretch
2 x 60
D3
Single Arm KB Gorilla Row
2 x 15
D4
KB Arm Bar
2 x 60
E1
Half-Kneeling Superband LIFT
2 x 10
E2
Side Plank
2 x 30
E3
Supine PSOAS March (Hip Flexed)
2 x 10
E4
FRC: 90/90 Base Hip Opening Sequence
2 x 60
F1
DB Goblet Box Squat
3 x 10
F2
Half-Kneeling Single Arm Cable Pulldown
3 x 10
G
2-DB Slider Reverse Lunge
3 x 10
H
Versa Climber
4 x 200
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 Scorpian 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, Hamstrings, Hips LAX Ball: Feet/Calves, Upper Trap, Pec Minor, Piriformis Mobility: KB Goblet Primal Squat 2x45 seconds Scap-Activation: Prone Snow Devils 2x15 Hip-Activation: Quadruped HIP CAR's 2x5 ea. direction
B1
Mini Band Shoulder External Rotation
2 x 15
B2
Wall Assisted SLDL
2 x 10
B3
Swiss Ball Pushup
2 x 10
C1
Russian KB Swing
3 x 15
C2
Depth Plyo Push-Up
3 x 10
D1
Band Resisted Push-up
2 x 15
D2
Scorpion
2 x 60
D3
2-KB SLDL (Superband Posture Assist)
2 x 15
D4
Superband Active Hamstring Stretch
2 x 60
E1
Supine KB Pullover
2 x 8
E2
Tall Plank 1-Leg Shoulder Taps
2 x 10
E3
KB Arm Bar
2 x 30
E4
Suitcase Carry
2 x 20
F1
TRX Tricep Extension
3 x 8
F2
Swiss Ball SL Leg Curl
3 x 8
G
Single Arm KB Z-Press
3 x 10
Energy Systems Development
H
Timed Intervals
Select 1 pair of DB's to be used for all exercises. 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.) Seated DB Front Raise 2.) DB Tricep Extensions 3.) Seated DB Lateral Raises 4.) DB Flys
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
A
Superband Shoulder Mobility (Prehab Guys)
1 x 5:00
B1
Wide Grip Pull Ups
3 x 10
B2
Standing Plate OH Raise
3 x MAX
B3
Hanging Knee Raise
3 x 10
B4
DB Bicep Curls
3 x MAX
C1
Yates Row
3 x 10
C2
DB Shrug
3 x MAX
C3
Barbell Roll Outs
3 x 10
C4
Chest-Supported DB Row
3 x MAX
D1
Stick Mobility: Monkey Hang
2 x 1:00
D2
Stick Mobility: T-Spine Slider Rotations
2 x 4
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 base training phase for establishing general endurance for strength training sessions lasting 60-90 minutes. It's a great place to start if you're just getting back into a consistent routine.
Get Male GPP - Phase 1/6
John F
Trainer
Verified Athlete"I used this system after I went through a de-conditioning period of 6 months. Committing to a long-term foundation building approach afforded me the skill & ability to actively train multiple fitness disciplines throughout the year with a solid base of conditioning to stand on."
