GPP (Male)
Aesthetic Athletes
Personal Training, Strength & ConditioningGeneral Physical Preparedness is the cornerstone to any fitness foundation. Enhance your base of fitness with our comprehensive 6-phase annual GPP development calendar, focusing on full-body workouts, progressive overload, and personalized, expert-led coaching, all tailored to efficiently and effectively sculpt and strengthen your physique.
- Phase 1: Strength Endurance
- Phase 2: Metabolic Hypertrophy
- Phase 3: Strength Hypertrophy 1
- Phase 4: Strength Hypertrophy 2
- Phase 5: Strength 1
- Phase 6: Max Strength
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
6 x 8
C2
Hand Release Plyo Push-up
6 x 8
D1
DB RDL
5 x 10
D2
Active Hamstring Stretch
5 x 30
D3
DB Bench Press (Alt. @ Top)
5 x 10
D4
Dowel Pass-Throughs
5 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
FRC: 90/90 Base Hip Switches
2 x 5
F1
Swiss Ball Hamstring Curl
4 x 10
F2
Half-Kneeling KB Single Arm OH Press
4 x 8
G
Prone Machine Hamstring Curl
3 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
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
6 x 8
C2
Box Jump
6 x 5
D1
Isometric Chin-Up Hold
5 x 20
D2
Lat Rack Stretch
5 x 60
D3
Single Leg Squat to Bench (DB Goblet)
5 x 10
D4
Quad Stretch
5 x 60
E1
TRX Standing Rollout
2 x 10
E2
Side Lying Banded Thoracic Rotation
2 x 6
E3
DB Renegade Row
2 x 8
E4
Suitcase Carry
2 x 20
F1
Machine Pulldown (Supinated Grip)
4 x 8
F2
Bulgarian Split Squat
4 x 8
G
Seated Cable Row
4 x 15
H
SkiErg
4 x 250
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
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
4 x 15
C2
Slider Mountain Climbers
4 x 30
D
DB Farmer's Walk
6 x 90
E
Superband Shoulder Mobility (Kelly Starrett)
1 x 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
6 x 8
C2
DB Continuous Vertical Jumps
6 x 10
D1
Double KB Front Squat
5 x 10
D2
Kneeling Hip Flexor Stretch
5 x 60
D3
KB Gorilla Rows
5 x 10
D4
Swiss Ball Kneeling Lat Stretch
5 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
4 x 8
F2
Lat Pulldown
4 x 8
G
Leg Press
3 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
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 (Prisoner Posture Hold)
2 x 10
B3
Tall Plank 1-Leg Shoulder Taps
2 x 10
C1
Banded KB Swing
6 x 8
C2
Clapping Push-Up
6 x 8
D1
DB Bench Press
5 x 10
D2
Dowel Pass-Throughs
5 x 60
D3
SLDL (Contralateral Loading)
5 x 10
D4
Active Hamstring Stretch
5 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
4 x 8
F2
Dual Cable SLDL
4 x 8
G
Seated Chest Press
4 x 15
H1
Seated DB Front Raise
4 x 10
H2
DB Lateral Raise
4 x 10
H3
Seated DB "Around The World" Raises
4 x 10
H4
DB Lateral Raise
4 x 10
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
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
A
Cardio
1 x 30:00
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Movement Based training for muscle balance, athletic preparedness, and general fitness.
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John F.
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."
JEFFREY SASAKURA
Fitness Enthusiast
Verified Athlete"Previous CrossFit enthusiast, but I have converted to this program as of late. This system is balanced, and both humbling & encouraging. What stands out about this program is the foundation building approach. Less injuries, more longevity, and consistently challenging."
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GPP (Male)
GPP (Male)
GPP (Male)
