Drew GPP

Training Program

Hypertrophy

PHASE

Workout (b) 10/4

exercise-SETS X REPS X RESISTANCE

• A1 Fan Bike 3x 30s lower, 30s up (3mins total)
• B1 RFE Split Squat 3x8 x Body Weight
• B2 Db bench 4x8x45s
• C1 45d Db Bench 3x10x 25s
• C2 Overhand Lat Pull 4x10x60
• D1 Chest Fly 3x20x 10s
• D2 Hollow Hold 3x30s Hold

Hypertrophy

PHASE

Workout (b) 9/27

exercise-SETS X REPS X RESISTANCE

• A1 Fan Bike 3x 30s lower, 30s up (3mins total)
• B1 RFE Split Squat 3x8 x Body Weight
• B2 Db bench 3x8x45s
• C1 45d Db Bench 3x10x 25s
• C2 Overhand Lat Pull 3x10x60
• D1 Chest Fly 2x20x 10s
• D2 Hollow Hold 2x30s Hold

Endurance

PHASE

Workout (b) 9/13

exercise-SETS X REPS X RESISTANCE

• A1 Fan Bike 3x 30s lower, 30s up (3mins total)
• B1 Regular Split Squat 3x10-12e x Body Weight
• B2 Alternating Superman 3x 12total x Bodyweight
• C1 Db Bench 3x12x 30, 35, 40lb Dbs
• C2 Db BOR 3x12x 15, 20, 25lb Dbs
• C3 Half Windmill 3x6ex0-5
• D1 Pushup Leg Raise 3x6e
• D2 Hollow Hold 3x20s Hold