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.

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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 1 Week 1)

Pillar / Movement Prep

A

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

B1

Tall Kneeling Hip Hinge

2 x 10

B2

KB Arm Bar

2 x 45

B3

KB Good Morning

2 x 5

C1

Russian KB Swing

3 x 15

C2

Hand Release Push-Up

3 x 10

D1

DB RDL

2 x 15

D2

Active Hamstring Stretch

2 x 30

D3

Single Arm DB Floor Press

2 x 15

D4

Scorpion

2 x 60

E1

L-Sit KB Twist & Press

2 x 10

E2

Half-Kneeling Anti-Rotation Hold

2 x 30

E3

Dead Bug

2 x 10

E4

Prone Hip CAR's (LAX)

2 x 8

F1

TRX Hamstring Curl

3 x 8

F2

Half-Kneeling KBBU SA OH Press

3 x 10

G

Slider Hamstring Curls (Eccentric-Only)

3 x 10

Energy Systems Development

H

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

I

Banded Posterior Hip Mobilization

1 x 4:00

Monday
UB Pull / LB Push (Phase 1 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 2x1 minute each Scap-Activation: Hanging Scapular Depressions 2x10 Hip-Activation: Airex SL Balance + Hip Flexor Hold 2x30 sec ea.

B1

KBBU Screwdrivers

2 x 15

B2

Mini Band Single Leg Hip Abductions

2 x 15

B3

TRX Overhead Squat (Level 2)

2 x 5

C1

Deadball Slam

3 x 15

C2

Split Squat Jumps

3 x 5

D1

3-Position Isometric Pull-Ups

2 x 3

D2

Lat Rack Stretch

2 x 60

D3

Single Leg Squat to Bench

2 x 15

D4

Quad Stretch

2 x 60

E1

Tall Plank KB Pull Through

2 x 8

E2

Quadruped T-Spine Rotations

2 x 6

E3

Swiss Ball Plank - Rollout

2 x 10

E4

KBBU SA Waiter's Walk

2 x 20

F1

Chest-Supported DB Row

3 x 10

F2

RFE KB Goblet Split Squat

3 x 10

G

Half-Kneeling Single Arm Cable Row

3 x 10

H

Rowing

4 x 500

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
Week 1: Rower

Pillar Prep

A

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

B1

Bird Dog Row

3 x 10

B2

Knee Hug Hip Bridge

3 x 10

C1

Deadball Slam

2 x 8

C2

Tuck Jump

2 x 8

D

Rowing

3 x 400

E

Legs Up The Wall Flexibility Routine

1 x 1

Wednesday
LB Push / UB Pull (Phase 1 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 Hip-Activation: Quadruped Mini-Band Fire Hydrants 2x15 ea. Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea.

B1

Single Arm KBBU Front Squat

2 x 5

B2

Supine KB Pullover

2 x 10

B3

KB Heartbeat Squat

2 x 5

C1

Single Arm Russian KB Swing

3 x 15

C2

TRX Jump Squats

3 x 10

D1

KB Goblet Squat

2 x 15

D2

Kneeling Hip Flexor Stretch

2 x 60

D3

Single Arm KB Gorilla Row

2 x 15

D4

KB Arm Bar

2 x 60

E1

Half-Kneeling Superband LIFT

2 x 10

E2

Side Plank

2 x 30

E3

Supine PSOAS March (Hip Flexed)

2 x 10

E4

90/90 Base Hip Opening Sequence

2 x 60

F1

DB Goblet Box Squat

3 x 10

F2

Half-Kneeling SA Cable Pulldown

3 x 10

G

Slider DB Reverse Lunge

3 x 10

H

Versa Climber

4 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 1 Week 1)

Pillar / Movement Prep

A

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

B1

Mini Band Shoulder External Rotation

2 x 15

B2

Wall Assisted SLDL

2 x 10

B3

Swiss Ball Pushup

2 x 10

C1

Russian KB Swing

3 x 15

C2

Depth Plyo Push-Up

3 x 10

D1

Band Resisted Push-up

2 x 15

D2

Scorpion

2 x 60

D3

Superband 2-KB SLDL

2 x 15

D4

Superband Active Hamstring Stretch

2 x 60

E1

Supine KB Pullover

2 x 8

E2

Tall Plank 1-Leg Shoulder Taps

2 x 10

E3

KB Arm Bar

2 x 30

E4

Suitcase Carry

2 x 20

F1

TRX Tricep Extension

3 x 8

F2

Swiss Ball Single Leg Curl

3 x 8

G

Single Arm KB Z-Press

3 x 10

Energy Systems Development

H

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

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory Session: Upper Back

A

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

B1

Wide Grip Pull Ups

3 x 10

B2

Standing Plate OH Raise

3 x MAX

B3

Hanging Knee Raise

3 x 10

B4

DB Bicep Curls

3 x MAX

C1

Yates Row

3 x 10

C2

DB Shrug

3 x MAX

C3

Barbell Roll Outs

3 x 10

C4

Chest-Supported DB Row

3 x MAX

D1

Stick Mobility: Monkey Hang

2 x 1:00

D2

Stick Mobility: T-Spine Slider Rotations

2 x 4

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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General Prep (Male)
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General Prep (Male)
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General Prep (Male)
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General Prep (Male)