Male 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, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Banded Pigeon Stretch 2x60 seconds Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea. Hip-Activation: Quadruped Mini Band Fire Hydrants 2x10 ea.
B1
Knee Hug Hip Bridge
2 x 6
B2
KBBU Screwdrivers
2 x 10
B3
Superband RDL
2 x 6
C1
Banded KB Swing
4 x 12
C2
Hand Release Plyo Push-up
4 x 8
D1
DB RDL
3 x 12
D2
Active Hamstring Stretch
3 x 30
D3
DB Bench Press (Alt. @ Top)
3 x 12
D4
Dowel Pass-Throughs
3 x 60
E1
Swiss Ball Plank "Stir The Pot"
2 x 6
E2
Tall Plank KB Pull Through
2 x 6
E3
Supine PSOAS March (Hip Flexed)
2 x 10
E4
FRC: 90/90 Base Hip Switches
2 x 5
F1
Swiss Ball Hamstring Curl
3 x 8
F2
Half-Kneeling KB Single Arm OH Press
3 x 10
G
Prone Machine Hamstring Curl
2 x 20
H1
Seated DB Overhead Front Raise
2 x 10
H2
DB Lateral Raise
2 x 10
H3
Seated DB "Around The World" Raises
2 x 10
H4
DB Lateral Raise
2 x 10
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 Scap-Activation: Hanging Scapular Rotations 2x10 Hip-Activation: Split Stance KBBU Static Hold 2x30 sec ea.
B1
Plank Single Arm Pulldown
2 x 10
B2
Single Leg Depth Squat
2 x 10
B3
TRX Squat Row to "Y" Fly (Level 3)
2 x 8
C1
TRX Explosive Row
4 x 12
C2
Box Jump
4 x 5
D1
Isometric Hold Chin-Ups
3 x 20
D2
Lat Rack Stretch
3 x 60
D3
Single Leg Squat to Bench (DB Goblet)
3 x 12
D4
Quad Stretch
3 x 60
E1
TRX Standing Rollout
2 x 10
E2
Side Lying Banded Thoracic Rotation
2 x 6
E3
DB Renegade Row
2 x 5
E4
Suitcase Carry
2 x 20
F1
Machine Pulldown (Supinated Grip)
3 x 10
F2
Bulgarian Split Squat
3 x 10
G
Seated Cable Row
2 x 15
H
SkiErg
4 x 250
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: Lats, Pec Minor, Traps Trigger Point: Lats, Forearms Mobility: T-Spine Rotation & T-Spine Extension Scap Activation Correctives: (Individually Prescribed)
B1
Hanging: Hollow Body Hold
3 x 45
B2
Marching Suitcase Carry
3 x 20
C1
Sled March
2 x 15
C2
Slider Mountain Climbers
2 x 20
D
DB Farmer's Walk
4 x 90
E
Superband Shoulder Mobility (Kelly Starrett)
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 2x60 sec ea. Hip-Activation: Mini Band Single Leg Hip Circles 2x8 ea. Scap-Activation: Quadruped KB Pull-Throughs 2x8 ea.
B1
KB Goblet Squat
2 x 5
B2
Deadbug KB Pullover
2 x 5
B3
Pallof Squat & Press
2 x 5
C1
1-Arm KB High Pull
4 x 12
C2
DB Continuous Vertical Jumps
4 x 10
D1
Double KB Front Squat
3 x 12
D2
Kneeling Hip Flexor Stretch
3 x 60
D3
KB Gorilla Rows
3 x 12
D4
Swiss Ball Kneeling Lat Stretch
3 x 60
E1
Half-Kneeling Superband CHOP
2 x 10
E2
Shin-Box Alternating Get-Ups
2 x 6
E3
Side Plank SA Row
2 x 10
E4
Supine PSOAS March (Hips Extended)
2 x 10
F1
Paused DB Goblet Squats
3 x 10
F2
Lat Pulldown
3 x 10
G
Leg Press
2 x 20
H
Rowing
6 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, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Primal Squat 2x45 seconds Scap-Activation: Prone Overhead Press 2x15 Hip-Activation: Quadruped Mini Band Hip Circles 2x10 ea.
B1
Mini Band Shoulder External Rotation
2 x 15
B2
SLDL (Prisoner Posture Hold)
2 x 10
B3
Tall Plank 1-Leg Shoulder Taps
2 x 10
C1
Banded KB Swing
4 x 12
C2
Clapping Push-Up
4 x 8
D1
DB Bench Press
3 x 12
D2
Dowel Pass-Throughs
3 x 60
D3
SLDL (Contralateral Loading)
3 x 12
D4
Active Hamstring Stretch
3 x 60
E1
TRX Standing Rollout
2 x 10
E2
Side Lying Banded Thoracic Rotation
2 x 6
E3
TRX Standing Torso Rotation
2 x 6
E4
DB Farmer's Walk
2 x 20
F1
DB Tricep Extension
3 x 10
F2
Dual Cable SLDL
3 x 10
G
Seated Chest Press
2 x 15
H1
Seated DB Front Raise
2 x 10
H2
DB Lateral Raise
2 x 10
H3
Seated DB "Around The World" Raises
2 x 10
H4
DB Lateral Raise
2 x 10
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
A
Superband Shoulder Mobility (Prehab Guys)
1 x 5:00
B1
DB Shrug
10 x 10
B2
Barbell Overhead Front Raise
10 x 10
B3
Barbell Bicep Curl
10 x 10
B4
Pull-Up
10 x 10
C1
Rope Upright Row
3 x 12
C2
Rope Face Pull
3 x 12
C3
Lying Rope Upright Row
3 x 12
D1
Swiss Ball Kneeling Lat Stretch
2 x 45
D2
Stick Mobility: T-Spine Slider Rotations
2 x 2 @ 10
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 some up some new muscle mass.
Get Male GPP - Phase 2/6
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."
