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 Pigeon Stretch 2x60 seconds ea. Hip Activation: Static SL Glute Bridge 2x30s ea. FB Integration: KB Good Mornings 2x10
B1
SLDL + Medball OH Reach
2 x 5
B2
Mini Band Single Leg Hip Abductions
2 x 15
B3
KBBU Split Stance Static Hold
2 x 30
C1
Banded KB Swing
3 x 8
C2
DB Continuous Vertical Jumps
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
Swiss Ball SL Leg Curl
2 x 10
F1
Leg Press
2 x 8
F2
KB Goblet Squat
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 Side Plank
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
Clapping Push-Up
3 x 10
D1
Pull-Up (Hip Flexion + Abduction)
4 x 8
D2
Lat Rack Stretch
4 x 60
D3
Single Arm KB Z-Press
4 x 8
D4
Banded Tricep Stretch
4 x 60
E1
Machine Chest Supported SA Row
2 x 8
E2
Machine Chest Supported Row
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
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 Hip Abductions 2x10 ea. FB Integration: KB Heartbeat Squat 2x5
B1
Single Leg Depth Squat
2 x 10
B2
(AIREX) 1-Leg RDL + Medball OH Reach
2 x 4
B3
KBBU Single Arm Front Squat
2 x 5
C1
NCM Box Jump
3 x 8
C2
Alternating Split Squat Drops (DB's)
3 x 20
D1
Zombie Squat
4 x 8
D2
Kneeling Hip Flexor Stretch
4 x 60
D3
2-DB SLDL
4 x 8
D4
Active Hamstring Stretch
4 x 60
E1
RFE SS (1-KB Contralateral Front Rack)
2 x 8
E2
KB Goblet Squat
2 x 15
F1
Swiss Ball SL Leg Curl
2 x 8
F2
Slider Hamstring Curls
2 x 15
G1
Deadbug KB Pullover
2 x 8
G2
FRC: Prone Hip Extension LIFT-OFF's
2 x 5
G3
Single Leg Pallof ISO Hold
2 x 20
G4
FRC: 90/90 Internal Rotation LIFT-OFF's
2 x 5 @ 3
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.) Slider Mountain Climber 2.) KB Swing 3.) KB High Pull to Goblet Catch 4.) 1-Arm KB Squat Clean (alternating)
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
Hand Release Plyo Push-up
3 x 8
C2
Deadball Rainbow Slams
3 x 10
D1
DB Neutral Grip Bench Press
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
Dip
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
Side Plank SA Row
2 x 8
G4
2-KB Hi-Low Carry (Front Rack)
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
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."
