Male GPP - Phase 3/6
Aesthetic Athletes
Strength & Conditioning, Personal TrainingPhase 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 Posterior Hip Capsule Foam Roller Glides 2x10 ea. Hip Activation: Static SL Glute Bridge 2x30s ea. FB Integration: Hip Airplane 2x4 ea.
B1
SLDL + Medball OH Reach
2 x 5
B2
Captain Morgan’s
2 x 6
B3
Low Lunge Isometric Hold
2 x 45
C1
Hang Clean High Pull
3 x 8
C2
Alternating Split Squat Jumps (2-DB)
3 x 20
D1
RDL
4 x 8
D2
Active Hamstring Stretch
4 x 60
D3
Bulgarian Split Squat
4 x 8
D4
Kneeling Hip Flexor Stretch
4 x 60
E1
SLDL (Contralateral Loading)
2 x 8
E2
TRX Hamstring Curl
2 x 12
F1
TRX Pistol Squat
2 x 8
F2
KB Goblet Squat (Heels Elevated)
2 x 15
G1
Swiss Ball Pike Up to Reverse Rollout
2 x 8
G2
FRC: Prone Hip Extension LIFT-OFF's
2 x 5
G3
Swiss Ball Side Plank
2 x 20
G4
FRC: 90/90 Internal Rotation LIFT-OFF's
2 x 5 @ 3
Energy Systems Development
H
Hammie Hell
Low Split Isometric Lunge x10 sec ea. Slider Reverse Lunges x10 reps ea. SL Hamstring ISO Bridge x10 sec ea. Slider Hamstring Curls x10 reps wk 1-2: x2 rounds wk 3-4: x3 rounds
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 Single Arm Passive Hang 2x20s ea.
B1
Half-Kneeling KBBU Isometric Waiter Hold
2 x 20
B2
Half-Kneeling KBBU Single Arm OH Press
2 x 10
B3
Half-Kneeling KB Snatch to Windmill
2 x 5
C1
KB Snatch
3 x 8
C2
Clapping Push-Up
3 x 10
D1
Chin-Up (Hip Flexion + Abduction)
4 x 8
D2
Dead Hang
4 x 30
D3
Single Arm KB Z-Press
4 x 8
D4
Thoracic Bridge Reach (Static)
4 x 60
E1
1-Arm DB Row
2 x 8
E2
Prone Incline OH Press
2 x 15
F1
Single Arm DB Floor Press
2 x 8
F2
Push-Up
2 x 20
G1
DB Renegade Row
2 x 10
G2
Hollow Hold
2 x 30
G3
Swiss Ball Plank Kick Through
2 x 8
G4
Suitcase Carry
2 x 20
Energy Systems Development
H
Lactic ESD (Power : Short)
10s > Curve Sprints *80% RPE 30s > Seated DB Bicep Curls 30s > DB Tricep Extension wk 1: 2 rounds wk 2: 3 rounds wk 3: 4 rounds wk 4: 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 Squat Isometric Holds 2x (10/10/10 sec each depth) FB Integration: KB Deadbug Pullover 2x5 ea.
B1
Anterior Step Down
2 x 10
B2
(AIREX) 1-Leg RDL + Medball OH Reach
2 x 4
B3
Zombie Squats
2 x 5
C1
Single Leg Box Jump
3 x 4
C2
SLDL Hamstring Drop Catch
3 x 5
D1
Front Squat
4 x 8
D2
RFE Dynamic Quad Stretch
4 x 60
D3
2-DB SLDL
4 x 8
D4
Stick Mobility: Half-Kneeling Slider Hamstring Glides
4 x 6
E1
RFE SS (1-KB Contralateral Front Rack)
2 x 8
E2
KB Goblet Squat
2 x 15
F1
TRX Single Leg Hamstring Curl
2 x 8
F2
TRX Row to Hamstring Curl
2 x 15
G1
Adductor Side Plank (ground)
2 x 20
G2
FRC: 90/90 Internal Rotation LIFT-OFF's
2 x 5 @ 3
G3
Single Leg Pallof ISO Hold
2 x 20
G4
Hanging Knee Raise
2 x 10
Energy Systems Development
H
Saquan's Quad Squad
Low Lunge Isometric Hold x10s ea. Air Squat x10 Jump Squat x10 Squat ISO hold x10 sec wk 1-2: 2 rounds wk 3-4: 3 rounds
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
Band Resisted Push-up
3 x 8
C2
1-Arm KB Clean + Rotational Press
3 x 5
D1
Incline DB Bench Press
4 x 8
D2
Half-Kneeling KB Snatch to Windmill
4 x 5
D3
Chest-Supported DB Row
4 x 8
D4
Lat Rack Stretch
4 x 60
E1
Dips
2 x 8
E2
Close Grip Push-Up
2 x 15
F1
Bent Over Row
2 x 8
F2
DB Bicep Curls
2 x 15
G1
Quadruped Sandbag Pull Through's
2 x 8
G2
Hollow Body Flutter Kicks
2 x 30
G3
TRX Standing Rollout
2 x 8
G4
2-KB Hi-Low Carry (Front Rack)
2 x 20
Energy Systems Development
H
Lactic ESD (Power : Short)
10s > Curve Sprints *80% RPE 30s > Tricep Rope Pulldown 30s > Cable Rope Curl wk 1: 2 rounds wk 2: 3 rounds wk 3: 4 rounds wk 4: 5 rounds
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
A
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
B1
Incline DB Fly
1 x 100
B2
Prone Incline DB Reverse Fly
1 x 100
C1
Seated DB Bicep Curls
1 x 100
C2
Incline DB Tricep Extension
1 x 100
D1
Seated Arnold Press
1 x 100
D2
Seated DB Lateral Raises
1 x 100
E1
Incline DB Bench Press
1 x 100
E2
Incline DB Row
1 x 100
F1
Stick Mobility: T-Spine Slider Rotations
2 x 4
F2
KB Arm Bar
2 x 30
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 Male GPP - Phase 3/6
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."
