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Training Philosophy
Gym
Shop
Contact
Drew GPP
Training Program
01
PHASE
ENDURANCE
4 WEEKS
rep range
12 - 15
50%-67%
1 RM
WHY?
Increased Work Capacity
Cardiovascular Health
Capillary Density
energy system
Fats
Lactic Acid
Phosphocreatine
Carbs
Estimated 1 rms
sq / 195
BP / 165
DL (3RM) / 230
estimated 1 rms
UH lat / TBD
Press / TBD
Endurance
PHASE
Workout (c) 3/17
exercise-SETS X REPS X RESISTANCE
A1 Fan Bike
3x 30s lower, 30s up (3mins total)
B1 Front Squat 2
x10x 70 (30s Rest)
C1 Incline Pushup
3x12xJust above the Knee
C2 Db BOR
3x12x25-30
C3 Calf Raise
3x12xRIR 1
D1 Db Half Windmill (Legs Only)
3x8ex 5
D2 Body Weight SL RDL
3x8e
Endurance
PHASE
Workout (B) 3/15
exercise-SETS X REPS X RESISTANCE
A1 Fan Bike
3x 30s lower, 30s up (3mins total)
B1 Rev Lunge w/ TRX
3x10e
B2 Facepull
3x12xRIR 1
C1 Z Press
3x10x17.5
C2 SA Lat pull
3x12ex 30
C3 Leg Ext. Machine
3x15xRIR 1
D1 Bicycle (Legs Only)
3x20tot
D2 TRX Calves
3x16