Gilly Strength & Conditioning
BodybuildingGet ready to turn heads and fill out your sleeves with this 12-week muscle-building program designed to pack on size and carve out definition just in time for beach season. This 5-day-per-week split hits every muscle group with precision:
🔥 2 Lower Body Days – Build powerful legs and glutes
💪 2 Upper Body Days – Sculpt a thick chest, wide back, and boulder shoulders
⚡ 1 Arms & Abs Day – Pump up your biceps, triceps, and core for peak aesthetics
Every session includes detailed warm-ups and cool-downs to keep you primed for performance and recovery. Plus, you'll have access to in-depth technique videos for every lift and a seamless tracking system to log your sets, reps, and weights with ease.
If you’re ready for skin-splitting pumps, full-body muscle growth, and a physique built for the beach, let’s get to work. Time to grow! 🚀🔥
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B
Deadlift
10, 10, 8, 8, 8, 8 @ 45, 55, 60, 60, 60, 60 %
C
DB Bulgarian Split Squat
3 x 12
D
Lying Leg Curl
3 x 12
E
Step-Ups
3 x 12
F
Hanging Leg Raise
3 x 15
Conditioning
G
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B
DB Bench Press
10, 10, 12, 12, 12, 12 @ 50, 55, 60, 60, 60, 60 %
C
Pull-Up
4 x 10
D
DB Shoulder Press
3 x 12
E
1-Arm DB Row
3 x 12
F
Med Ball Toe Touch
3 x 15
Conditioning
G
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
A1
EZ Bar Curl
3 x 10
A2
Seated Incline DB Curls
3 x 15
A3
Zottman Curls
3 x 20
B1
Close Grip Bench Press
3 x 10
B2
DB Overhead Tricep Extension
3 x 15
B3
Tricep Pushdown
3 x 20
Conditioning
C
Full-Body Cooldown
Full body Cool-down: 1. Belly Breathing + Leg Draining x 2:00 2. Band Hamstring Stretch x 1:00 Each 3. Band Groin Stretch x 1:00 Each 4. Band Figure 4 Stretch x 1:00 Each 5. Band Iron Cross x 1:00 Each 6. Band Quad + Hip Flexor x 1:00 Each 7. Band Lat Stretch x 1:00 Each 8. Overhead Tricep Stretch x 1:00 Each 9. Band Post Shoulder Stretch x 1:00 Each 10. Pec Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B
Front Squat
10, 10, 8, 8, 8, 8 @ 45, 55, 60, 60, 60, 60 %
C
Hip Thrust
3 x 12
D
Walking Lunges
3 x 12
E
Landmine Single Leg RDL
3 x 12
F
GHD Sit-Up
3 x 15
Conditioning
G
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B
Barbell Rows
10, 10, 12, 12, 12, 12 @ 50, 55, 60, 60, 60, 60 %
C
Incline DB Bench Press
4 x 12
D
Lat Pulldown
3 x 15
E
Seated Arnold DB Press
3 x 12
F
Cable Facepull
3 x 15
G
Barbell Ab Rollout
3 x 12
Conditioning
H
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
