Train Recover Peform
General Preparation or GPP is focused around building strong habits within the gym. Our Phase 1 Program is a 6 day per week program designed to guide you through each day at the gym.
It doesn't matter if you're a seasoned gym goer or a newbie to training, this GPP Program will have you covered!
Features6 sessions per week
Must use App app to view and log training
Program Training
A PREP
A
3-5mins cardio + Foam Roller (If needed) + 2 Rounds: 5 x Jefferson Curls 8 e/s x Single Leg Glute Bridge 10 x Dead Bugs 12 x Goblet Squats
B
Box Squat
2 x 8
C1
Box Squat
5 x 8
C2
DB Romanian Deadlifts
12, 10, 8, 6, 4
D1
Split Lunges
4 x 6
D2
Straight Arm Plank
4 x 12
D3
Cable Face Pull
4 x 15
E1
Sled Push
3 x 40
E2
Back Extension
3 x 8
E3
Swiss Ball Knee Tucks
3 x 12
B PREP
A
3-5mins cardio + Foam Roller (If needed) + 2 Rounds: 10 x Scapula Pull Ups 10 x Cat Cow Stretch 10 e/s x DB External Rotation 10 x Behind the Neck Press (Empty Barbell)
B
Bench Press
2 x 8
C1
Bench Press
5 x 8
C2
1-Arm DB Row
12, 10, 8, 6, 4
D1
Single Arm DB Incline Press
10, 8, 6, 4
D2
Chin-Up
4 x MAX
E1
Dips
3 x MAX
E2
DB Front + Side Raise
3 x 8
E3
Barbell Bicep Curl
3 x 12
E4
Hanging Knee Raise
3 x 15
Movement & Mobility Circuit
A
Part A: Foam Roller: Aim for 45sec e/s or 90sec per body part ITB's Quads Glutes Thoracic Lats Part B: Flow Circuit: 2 Rounds: 5 x Inch Worms + Push Up 5 e/s x In Step Rotation 5 x Squat + Stand 5 e/s x Scorpion Stretch Part C: Movement Circuit: 3 Rounds: 10 x Paralette Push Ups 10 x Banded Face Pulls 10 x Good Mornings 10 x Cossack Squats
A PREP
A
3-5mins cardio + Foam Roller (If needed) + 2 Rounds: 5 x Jefferson Curls 8 e/s x Single Leg Glute Bridge 10 x Dead Bugs 12 x Goblet Squats
B
Deadlift
2 x 8
C1
Deadlift
5 x 8
C2
Bulgarian Split Squat
12, 10, 8, 6, 4
D1
Heels Elevated Squat
10, 8, 6, 4
D2
Reverse Sled Drag
4 x 40
E1
Ab Wheel
3 x 6
E2
Seated Good Morning
3 x 8
E3
Paloff Press
3 x 10
E4
Butterfly Sit Up
3 x 12
B PREP
A
3-5mins cardio + Foam Roller (If needed) + 2 Rounds: 10 x Scapula Pull Ups 10 x Cat Cow Stretch 10 e/s x DB External Rotation 10 x Behind the Neck Press (Empty Barbell)
B
Shoulder Press
2 x 8
C1
Shoulder Press
5 x 8
C2
Wide Grip Pull Ups
5 x MAX
D1
Incline DB Row
12, 10, 8, 6
D2
Push-Up
4 x 15
E1
DB Hammer Curl
3 x 12
E2
Tricep Pushdown
3 x 15
E3
Crunches
3 x 20
E4
Cardio
3 x 1:00
Prep Work
A
3-5mins on cardio + Foam Roller + 2 Rounds: 8 x Hand Release Push Ups 8 e/s x Walking Lunges 8 x V Crunches 8 e/s x Side Hold Leg Lifts
B1
Floor Press
5 x 6
B2
Farmers Walk
5 x 20
C1
Bent Over Row
4 x 8
C2
Dead Ball Squats
4 x 8
D1
Trap Bar Deadlift
10, 8, 6
D2
DB Clean & Jerk
10, 8, 6
D3
Hanging Knee Raise
3 x 12
D4
Cardio
@ 1:30
