Male GPP - Phase 4/6
Aesthetic Athletes
Personal Training, Strength & ConditioningExpanding 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
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
Single Leg Trap Bar Deadlift
2 x 4
E1
Trap Bar Deadlift
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
1-Leg Barbell RDL
3 x 8
G2
RDL
3 x MAX
H1
2-KB RFE Split Squat (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
Swiss Ball Hamstring Curl
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
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
Prone Dowel Lift to Press
2 x 5
E1
Isometric Hold Chin-Ups
30, 25, 20, 15, 10
E2
Lat Rack Stretch
4 x 60
F1
Seated DB Shoulder Press
8, 7, 6, 5, 4
F2
Banded Tricep Stretch
4 x 60
G1
Inverted Single Arm Row & Reach
3 x 8
G2
Inverted Row
3 x MAX
H1
TRX Tricep Extension
3 x 8
H2
Bodyweight Tricep Extension
3 x MAX
I1
KBBU Single Arm Floor Press (no feet)
2 x 10
I2
Side Lying Banded Thoracic Rotation
2 x 10
I3
Hollow Body Flutter Kicks w/ Med Ball OH
2 x 30
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
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
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
Bodyweight Skater Squat
3 x 8
G2
DB Front Squat
3 x MAX
H1
2-DB SLDL
3 x 8
H2
DB 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
Swiss Ball Hamstring Curl
2 x 20
K
Rowing
1 x 2000
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
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
3-Position Push-Up
2 x 5
E1
Close Grip Bench Press
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
Push-Up
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
KBBU Side Plank Arm Bar
2 x 20
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
A
Stick Mobility: Ninja Flow (Progression 4/5)
1 x 5:00
B1
45 Degree Incline DB Row
4 x 10
B2
DB Spider Curls
4 x 10
B3
45 Degree Incline DB Row
4 x MAX
B4
Seated DB Bicep Curls
4 x MAX
C1
Machine Chest Supported SA Row
3 x 10
C2
Machine Chest Supported Row
3 x MAX
D1
Prone Incline DB "Y" Raise
1 x 100
D2
Seated Superband Overhead Press
1 x 100
D3
Prone Incline DB Lateral Raise
1 x 100
D4
Seated Superband Lateral Raise
1 x 100
D5
Seated DB Bicep Curls
1 x 100
E1
Hanging: Nunchuck Grips
3 x MAX
E2
Hanging: Scapular Depressions
3 x 15
E3
Superband Shoulder Mobility (Kelly Starrett)
3 x 1:00
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 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 Male GPP - Phase 4/6
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."
