GPP (Male)

Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

This training plan is for male athletes looking to emphasize foundational strength & conditioning.

6 phases rotate monthly for an annual progressive overload system geared towards traditional barbell movements, balanced accessory movements, and developing a base of fitness conditioning.

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Primary Sessions
Primary training sessions employ a movement-based training split emphasizing balance & frequency for optimal strength development.
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Progressive Overload
Each primary training session emphasizes continuous progressive overload of foundational strength movements.
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Conditioning Sessions
Conditioning sessions utilize weekly HIIT workouts for energy system development, as well as steady-state cardio workouts for fat-loss.
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Isolation Sessions
Accessory sessions provide additional bodybuilding volume to isolate and define your physique over time.
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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
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In-App Messanger
Message me with any questions & let me know how your sessions are going.
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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.
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Video Demos
Video Demos are embedded for each exercise.
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Detailed, Expert Programming
Each session is carefully constructed to provide you with the most optimal training sessions for strength, speed, and power.
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Online Training Partners
Push yourself & hold yourself accountable with a team of online training partners.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
LB Pull / UB Push (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Banded Pigeon Stretch 2x60 seconds Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea. Hip-Activation: Quadruped Mini Band Fire Hydrants 2x10 ea.

B1

Knee Hug Hip Bridge

2 x 6

B2

KBBU Screwdrivers

2 x 10

B3

Superband RDL

2 x 6

C1

Banded KB Swing

4 x 12

C2

Hand Release Plyo Push-up

4 x 8

D1

DB RDL

3 x 12

D2

Active Hamstring Stretch

3 x 30

D3

DB Bench Press (Alt. @ Top)

3 x 12

D4

Dowel Pass-Throughs

3 x 60

E1

Swiss Ball Plank "Stir The Pot"

2 x 6

E2

Tall Plank KB Pull Through

2 x 6

E3

Supine PSOAS March (Hip Flexed)

2 x 10

E4

90/90 Base Hip Switches

2 x 5

F1

Swiss Ball Hamstring Curl

3 x 8

F2

Half-Kneeling KB Single Arm OH Press

3 x 10

G

Prone Machine Hamstring Curl

2 x 20

H1

Seated DB Overhead Front Raise

2 x 10

H2

DB Lateral Raise

2 x 10

H3

Seated DB "Around The World" Raises

2 x 10

H4

DB Lateral Raise

2 x 10

I

Banded Posterior Hip Mobilization

1 x 4:00

Monday
UB Pull / LB Push (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization Scap-Activation: Hanging Scapular Rotations 2x10 Hip-Activation: Split Stance KBBU Static Hold 2x30 sec ea.

B1

Plank Single Arm Pulldown

2 x 10

B2

Single Leg Depth Squat

2 x 10

B3

TRX Squat Row to "Y" Fly (Level 3)

2 x 8

C1

TRX Explosive Row

4 x 12

C2

Box Jump

4 x 5

D1

Isometric Hold Chin-Ups

3 x 20

D2

Lat Rack Stretch

3 x 60

D3

Single Leg Squat to Bench (DB Goblet)

3 x 12

D4

Quad Stretch

3 x 60

E1

TRX Standing Rollout

2 x 10

E2

Side Lying Banded Thoracic Rotation

2 x 6

E3

DB Renegade Row

2 x 5

E4

Suitcase Carry

2 x 20

F1

Machine Pulldown (Supinated Grip)

3 x 10

F2

Bulgarian Split Squat

3 x 10

G

Seated Cable Row

2 x 15

H

SkiErg

4 x 250

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
Week 1: Loaded Carries

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: Lats, Pec Minor, Traps Trigger Point: Lats, Forearms Mobility: T-Spine Rotation & T-Spine Extension Scap Activation Correctives: (Individually Prescribed)

B1

Hanging: Hollow Body Hold

3 x 45

B2

Marching Suitcase Carry

3 x 20

C1

Sled March

2 x 15

C2

Slider Mountain Climbers

2 x 20

D

DB Farmer's Walk

4 x 90

E

Superband Shoulder Mobility (Kelly Starrett)

1 x 1

Wednesday
LB Push / UB Pull (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization 2x60 sec ea. Hip-Activation: Mini Band Single Leg Hip Circles 2x8 ea. Scap-Activation: Quadruped KB Pull-Throughs 2x8 ea.

B1

KB Goblet Squat

2 x 5

B2

Deadbug KB Pullover

2 x 5

B3

Pallof Squat & Press

2 x 5

C1

1-Arm KB High Pull

4 x 12

C2

DB Continuous Vertical Jumps

4 x 10

D1

Double KB Front Squat

3 x 12

D2

Kneeling Hip Flexor Stretch

3 x 60

D3

KB Gorilla Rows

3 x 12

D4

Swiss Ball Kneeling Lat Stretch

3 x 60

E1

Half-Kneeling Superband CHOP

2 x 10

E2

Shin-Box Alternating Get-Ups

2 x 6

E3

Side Plank SA Row

2 x 10

E4

Supine PSOAS March (Hips Extended)

2 x 10

F1

Paused DB Goblet Squats

3 x 10

F2

Lat Pulldown

3 x 10

G

Leg Press

2 x 20

H

Rowing

6 x 200

Recovery

I

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 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Primal Squat 2x45 seconds Scap-Activation: Prone Overhead Press 2x15 Hip-Activation: Quadruped Mini Band Hip Circles 2x10 ea.

B1

Mini Band Shoulder External Rotation

2 x 15

B2

SLDL w/ "Prisoner Posture Hold"

2 x 10

B3

Tall Plank 1-Leg Shoulder Taps

2 x 10

C1

Banded KB Swing

4 x 12

C2

Clapping Push-Up

4 x 8

D1

DB Bench Press

3 x 12

D2

Dowel Pass-Throughs

3 x 60

D3

SLDL (Contralateral Loading)

3 x 12

D4

Active Hamstring Stretch

3 x 60

E1

TRX Standing Rollout

2 x 10

E2

Side Lying Banded Thoracic Rotation

2 x 6

E3

TRX Standing Torso Rotation

2 x 6

E4

DB Farmer's Walk

2 x 20

F1

DB Tricep Extension

3 x 10

F2

Duel Cable SLDL

3 x 10

G

Seated Chest Press

2 x 15

H1

Seated DB Front Raise

2 x 10

H2

DB Lateral Raise

2 x 10

H3

Seated DB "Around The World" Raises

2 x 10

H4

DB Lateral Raise

2 x 10

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory Session: Traps

A

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

B1

DB Shrug

10 x 10

B2

Barbell Overhead Front Raise

10 x 10

B3

Barbell Bicep Curl

10 x 10

B4

Pull-Up

10 x 10

C1

Rope Upright Row

3 x 12

C2

Rope Face Pull

3 x 12

C3

Lying Rope Upright Row

3 x 12

D1

Swiss Ball Kneeling Lat Stretch

2 x 45

D2

Stick Mobility: T-Spine Slider Rotations

2 x 2 @ 10

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Coach
coach-avatar John Fasulo

MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.

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Online Programming

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FAQs
Who is this program for?
This program is for someone with at least 1-2 years of gym experience.
How many sessions should I do per week?
You should start with building a level of fitness with consistently completing the 4 primary workouts each week.
Why are most sessions full body lifts?
When you train only muscles you forget to train movements. When you train movements, you never leave out any muscles.
The Proof
verified-athlete-avatar Fatty

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."

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GPP (Male)
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GPP (Male)
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GPP (Male)
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