Male GPP - Phase 4/6: Training by John Fasulo in TrainHeroic

Aesthetic Athletes

Personal Training, Strength & Conditioning

Coach

John Fasulo

Male General Physical Prep

Phase #4 (Strength Hypertrophy 2)

Features
7 sessions per week
Must use App app to view and log training
Program Training

$100

Get Male GPP - Phase 4/6

Equipment

Recommended

Commercial Gym

Sample Week

Week 1 of 4-week program

Sunday

LB Pull / LB Push (Phase 4 Week 1)

Pillar / Movement Prep

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.

Airex SLDL Alternating KB Holds

2 x 5

Mini Band Single Leg Hip Abductions

2 x 15

Cable SLDL (Contralateral)

2 x 10

Russian KB Swing

3 x 8

Deadball Good Morning Jumps

3 x 20

Single Leg Trap Bar Deadlift

2 x 4

Trap Bar Deadlift

8, 7, 6, 5, 4

Standing Pigeon Stretch

4 x 60

Single Leg Depth Squat

8, 7, 6, 5, 4

Standing Quad Stretch

4 x 60

1-Leg Barbell RDL

3 x 8

RDL

3 x MAX

2-KB RFE Split Squat (Front Rack)

3 x 8

Double KB Front Squat

3 x MAX

Mini Band Resisted Bird Dogs

2 x 10

FRC: Prone Hip Extension HOVER HOLD's

2 x 3 @ 5

Side Plank + Hip Extension

2 x 10

Adductor Side Plank

2 x 20

Swiss Ball Hamstring Curl

2 x 20

Energy Systems Development

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

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

Monday

UB Pull / UB Push (Phase 4 Week 1)

Pillar / Movement Prep

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.

KBBU Single Arm Z-Press

2 x 10

KBBU 1/2 TGU

2 x 2

1-Arm KBBU Overhead Carry

2 x 20

Deadball Rainbow Slams

3 x 8

Bear Crawl Deadball Push's

3 x 5

Prone Dowel Lift to Press

2 x 5

Isometric Hold Chin-Ups

30, 25, 20, 15, 10

Lat Rack Stretch

4 x 60

Seated DB Shoulder Press

8, 7, 6, 5, 4

Banded Tricep Stretch

4 x 60

Inverted SA Row & Reach

3 x 8

Inverted Row

3 x MAX

TRX Tricep Extension

3 x 8

Bodyweight Tricep Extension

3 x MAX

KBBU SA Floor Press (no feet)

2 x 10

Side Lying Banded Thoracic Rotation

2 x 10

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

Marching Suitcase Carry

2 x 10

DB Farmer's Carry

2 x 60

Energy Systems Development

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

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday

ESD: Incline Sprints (4.1)

Pillar Prep

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

Spring Ankle Position #3 (Level 1 Load: BW)

3 x 30

Hip Airplane

3 x 5

Side Plank Mini Band Clamshell (Dynamic)

3 x 10

Supine PSOAS March (Hip Flexed)

3 x 30

Glute Bridge Marching

3 x 30

Knee Hug Hip Bridge

3 x 10

Hurdle Hop to Broad Jump

3 x 4

Alternating Split Squat Drops (DB's)

3 x 20

Jump Rope

3 x 60

Run

8 x 15 @ 45

Legs Up The Wall Flexibility Routine

1 x 5:00

Wednesday

LB Push / LB Pull (Phase 4 Week 1)

Pillar / Movement Prep

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.

Single Leg Depth Squat

2 x 10

Mini Band Glute Bridge Marching

2 x 5

Hip Airplane

2 x 5

NCM Squat Jump

3 x 8

Russian KB Swing

3 x 20

Isometric Hold Back Squats

3 x 5

Box Squat

8, 7, 6, 5, 4

Kneeling Hip Flexor Stretch

4 x 60

Slider Hamstring Curls

8, 7, 6, 5, 4

Active Hamstring Stretch

4 x 60

Bodyweight Skater Squat

3 x 8

DB Front Squat

3 x MAX

2-DB SLDL

3 x 8

DB RDL

3 x MAX

Mini Band Resisted Bird Dogs

2 x 10

FRC: Quadruped Hip CAR's

2 x 3 @ 3

Side Plank + Hip Extension

2 x 10

Adductor Side Plank

2 x 20

Swiss Ball Hamstring Curl

2 x 20

Rowing

1 x 2000

Recovery

Lower Body Flexibility Flow (5 Minutes)

Thursday

UB Push / UB Pull (Phase 4 Week 1)

Pillar / Movement Prep

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.

KBBU SA Floor Press (no feet)

2 x 10

KBBU 1/2 TGU

2 x 4

Deadbug KB Pullover

2 x 10

Deadball Power Hop Slams

3 x 8

Deadball Cleans

3 x 20

3-Position Push-Up

2 x 5