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 2x10x 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