General Prep (Male)

Aesthetic Athletes

Personal Training, Strength & Conditioning

Coach

John Fasulo

This training system is my annual model for building foundational strength & fitness levels for male athletes. 6 phases are rotated bi-annually to peak strength metrics and build a base of fitness and athleticism to enhance future sports/fitness goals.

$75 / mo

Start My 7-Day Free Trial

Primary Sessions

Primary training sessions employ a movement-based training split emphasizing balance & frequency for optimal strength development.

Progressive Overload

Each primary training session emphasizes continuous progressive overload of foundational strength movements.

Conditioning Sessions

Conditioning sessions utilize weekly HIIT workouts for energy system development, as well as steady-state cardio workouts for fat-loss.

Isolation Sessions

Accessory sessions provide additional bodybuilding volume to isolate and define your physique over time.

Weekly Training Plan

This calendar utilizes a 7-Day training plan progressed over 6-months to provide structure and progressive overload to your fitness regimen.

Features

In-App Messanger

Message me with any questions & let me know how your sessions are going.

Programming 7 days per week

There is a base 4-day split to follow along with, as well as additional sessions for a 7-day split if you desire more frequency and volume.

Video Demos

Video Demos are embedded for each exercise.

Detailed, Expert Programming

Each session is carefully constructed to provide you with the most optimal training sessions for strength, speed, and power.

Online Training Partners

Push yourself & hold yourself accountable with a team of online training partners.

Digital Training Log

Track your sets, reps, and volume over-time & progress to training benchmarks faster with an organized digital training log.

Equipment

Required

Commercial Gym Membership

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

LB Pull / UB Push (Phase 1 Week 1)

Pillar / Movement Prep

Session Warmup

Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: KB Goblet Primal Squat 2x45 seconds Scap-Activation: Tall-Plank Shoulder Taps 2x10 ea. Hip-Activation: Quadruped (LAX) Hip CAR's 2x5 ea. direction

Tall Kneeling Hip Hinge

2 x 10

KB Arm Bar

2 x 45

KB Good Morning

2 x 5

Russian KB Swing

3 x 15

Hand Release Push-Up

3 x 10

DB RDL

2 x 15

Active Hamstring Stretch

2 x 30

Single Arm DB Floor Press

2 x 15

Scorpion

2 x 60

L-Sit KB Twist & Press

2 x 10

Half-Kneeling Anti-Rotation Hold

2 x 30

Dead Bug

2 x 10

Prone Hip CAR's (LAX)

2 x 8

TRX Hamstring Curl

3 x 8

Half-Kneeling KBBU SA OH Press

3 x 10

Slider Hamstring Curls (Eccentric-Only)

3 x 10

Energy Systems Development

Timed Intervals

Select 1 pair of DB's to be used for all exercises. 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.) DB Tricep Extension (floor) 2.) DB Reverse Lunges (alternating) 3.) Push-Up

Banded Posterior Hip Mobilization

1 x 4:00

Monday

UB Pull / LB Push (Phase 1 Week 1)

Pillar / Movement Prep

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization 2x1 minute each Scap-Activation: Hanging Scapular Depressions 2x10 Hip-Activation: Airex SL Balance + Hip Flexor Hold 2x30 sec ea.

KBBU Screwdrivers

2 x 15

Mini Band Single Leg Hip Abductions

2 x 15

TRX Overhead Squat (Level 2)

2 x 5

Deadball Slam

3 x 15

Split Squat Jumps

3 x 5

3-Position Isometric Pull-Ups

2 x 3

Lat Rack Stretch

2 x 60

Single Leg Squat to Bench

2 x 15

Quad Stretch

2 x 60

Tall Plank KB Pull Through

2 x 8

Quadruped T-Spine Rotations

2 x 6

Swiss Ball Plank - Rollout

2 x 10

KBBU SA Waiter's Walk

2 x 20

Chest-Supported DB Row

3 x 10

RFE KB Goblet Split Squat

3 x 10

Half-Kneeling Single Arm Cable Row

3 x 10

Rowing

4 x 500

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday

Week 1: Rower

Pillar Prep

Session Warmup

Foam Roll: Glutes, Hamstrings, Back Trigger Point (LAX Ball): Hip Flexors, Calves, Lats Mobility: T-Spine Extension & Rotation Hip Activation: Mini Band Hip

Bird Dog Row

3 x 10

Knee Hug Hip Bridge

3 x 10

Deadball Slam

2 x 8

Tuck Jump

2 x 8

Rowing

3 x 400

Legs Up The Wall Flexibility Routine

1 x 1

Wednesday

LB Push / UB Pull (Phase 1 Week 1)

Pillar / Movement Prep

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization Hip-Activation: Quadruped Mini-Band Fire Hydrants 2x15 ea. Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea.

Single Arm KBBU Front Squat

2 x 5

Supine KB Pullover

2 x 10

KB Heartbeat Squat

2 x 5

Single Arm Russian KB Swing

3 x 15

TRX Jump Squats

3 x 10

KB Goblet Squat

2 x 15

Kneeling Hip Flexor Stretch

2 x 60

Single Arm KB Gorilla Row

2 x 15

KB Arm Bar

2 x 60

Half-Kneeling Superband LIFT

2 x 10

Side Plank

2 x 30

Supine PSOAS March (Hip Flexed)

2 x 10

90/90 Base Hip Opening Sequence

2 x 60

DB Goblet Box Squat

3 x 10

Half-Kneeling SA Cable Pulldown

3 x 10

Slider DB Reverse Lunge

3 x 10

Versa Climber

4 x 200

Recovery

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 Scorpian Stretches 7.1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Thursday

UB Push / LB Pull (Phase 1 Week 1)

Pillar / Movement Prep

Session Warmup

Foam Roll: Back, Lats, T-Spine, Hamstrings, Hips LAX Ball: Feet/Calves, Upper Trap, Pec Minor, Piriformis Mobility: KB Goblet Primal Squat 2x45 seconds Scap-Activation: Prone Snow Devils 2x15 Hip-Activation: Quadruped HIP CAR's 2x5 ea. direction

Mini Band Shoulder External Rotation

2 x 15

Wall Assisted SLDL

2 x 10

Swiss Ball Pushup

2 x 10

Russian KB Swing

3 x 15

Depth Plyo Push-Up

3 x 10

Band Resisted Push-up

2 x 15

Scorpion

2 x 60

Superband 2-KB SLDL

2 x 15

Superband Active Hamstring Stretch

2 x 60

Supine KB Pullover

2 x 8

Tall Plank 1-Leg Shoulder Taps

2 x 10

KB Arm Bar

2 x 30

Suitcase Carry

2 x 20

TRX Tricep Extension

3 x 8

Swiss Ball Single Leg Curl

3 x 8

Single Arm KB Z-Press

3 x 10

Energy Systems Development

Timed Intervals

Select 1 pair of DB's to be used for all exercises. 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.) Seated DB Front Raise 2.) DB Tricep Extensions 3.) Seated DB Lateral Raises 4.) DB Flys

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday

Accessory Session: Upper Back

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Wide Grip Pull Ups

3 x 10

Standing Plate OH Raise

3 x MAX

Hanging Knee Raise

3 x 10