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General Physical Prep

Female Functional Fitness Subscription

GPP (Female)

Difficultly Meter
Subscription

Daily Female GPP Workouts

Price

$49.00 / Monthly

System Information
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A comprehensive 6-day training split, delivered through app-based videos and a digital training log, focuses on relative strength, foundational movements, and general athletic conditioning, providing a solid foundation for a weekly fitness regimen.

General Physical Preparedness is the cornerstone of a robust fitness foundation no matter how simple or aspirational your fitness goals. Our comprehensive 6-phase annual GPP development calendar is designed around functional full-body workouts providing progressive overload and expert-led coaching. This system is tailored to efficiently and effectively sculpt, strengthen, and tone your physique, addressing common female fitness priorities such as building lean muscle, enhancing core strength, and improving overall body composition.

  • 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

Skillfully crafted for all, from beginners to the fitness-savvy. Our program builds a strong foundation, preparing you for advanced fitness challenges with ease and confidence.

Step-by-Step Video Guidance for Every Exercise
Step-by-Step Video Guidance for Every Exercise
Track Every Workout with Your Built-In Digital Training Log
Video Guidance for All Exercises
Track Every Workout with Your Built-In Digital Training Log
Direct Coach Messaging Inside the Training App
Access the complete Female GPP training system with one subscription.
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No contracts. Cancel anytime.

Sample Week

  • LB Pull / UB Push (Phase 2 Week 3)
  • APillar / Movement Prep Session Warmup Foam Roll: Hamstrings, Glutes, Back, Lats Trigger Point (LAX Ball): Feet/Calves, Piriformis, Triceps Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Quadruped MB Hip Circles 2x (5/5) ea. FB Integration: Tall Plank MB 3-Way Shoulder Reach 2x5 ea.
  • B1Tall Kneeling Banded Hip Hinge 2 x 12
  • B2Prone Snow Devils 2 x 12
  • B3Bent Over "Y" Raise 2 x 30
  • CRussian KB Swing 6 x 8
  • DDB RDL 5 x 10
  • D2Standing Pigeon Stretch 5 x 60
  • D3Seated DB OH Press (Alt. @ Top) 4 x 8
  • D4Banded Tricep Stretch 4 x 60
  • E1Slider Hamstring Curls (Eccentric-Only) 4 x 8
  • E2Half-Kneeling KB Single Arm OH Press 4 x 8
  • F1Swiss Ball Plank "Stir The Pot" 2 x 6
  • F2Single Leg Glute Bridge (Foot Elv.) 2 x 15
  • F3Swiss Ball Pike Rolls 2 x 10
  • F4FRC: 90/90 Base Hip Switches 2 x 5
  • GSlider Reverse Lunge 3 x 20
  • H1Prone Incline DB Front Raise 4 x 10
  • H2Seated DB Lateral Raises 4 x 10
  • H3Seated DB Press 4 x 10
  • H4Mini Band Shoulder External Rotation 4 x 10
  • IRecovery Lower Body Flexibility Flow (5 Minutes) x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
  • UB Pull / LB Push (Phase 2 Week 3)
  • A Pillar / Movement Prep Session Warmup Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Thoracic Bridge 2x20 sec ea. Scap-Activation: Scapular Depressions 2x10 reps Hip-Activation: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.
  • B1KBBU Partial Arm Bar'sx 2 x 10
  • B2Mini Band Squat Pulses 2 x 20
  • B3TRX Overhead Squat (Level 2) 2 x 10
  • CDeadball Slam 6 x 8
  • D1Band Assisted Pull-Up 5 x 10
  • D2Lat Rack Stretch 5 x 60
  • D3Bulgarian Split Squat 4 x 8
  • D4Couch Stretch (Hip Flexors) 4 x 60
  • E1Close Grip Lat Pulldown 4 x 8
  • E2Single Leg Squat to Bench (Ipsilateral KB Front Rack) 4 x 8
  • F1Pallof Squat & Press 2 x 8
  • F2KB Goblet Primal Squat Hold 2 x 45
  • F3Side Plank Mini Band Clamshell (Dynamic) 2 x 15
  • F4Side Plank (Staggered Feet) 2 x 45
  • GSeated Row 3 x 15
  • HEnergy Systems Development Timed Intervals Perform each exercise for 20 seconds as a circuit without any breaks in-between. Rest 2 minutes in between circuits and complete for 2-4 rounds. 1.) Switching Split Squat Jumps 2.) TRX Jump Squats 3.) Air Squat 4.) Mini Band Squat Hold Abductions
  • IRecovery 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 Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
  • Stair-Master (2.3)
  • A Pillar Prep Session Warmup Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation
  • B1Dual Cable SLDL 8, 6, 4
  • B2Half-Kneeling Cable Pulldown (alt. @ bottom) 8, 6, 4
  • C1Single Leg Balance (Airex Pad + Hip Flexor Hold) 3 x 30
  • C2NCM (Linear Vertical) Hurdle Hops 3 x 3
  • D1Single Leg Jump Rope 3 x 30 @ 30
  • D2Jump Rope 3 x 60
  • EStairs 6 x 3:00 @ 60
  • FLegs Up The Wall Flexibility Routine 1 x 5:00
  • LB Push / UB Pull (Phase 2 Week 3)
  • APillar / Movement Prep 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: Single Leg Mini Band Hip Circles 2x10 ea. Scap Activation: Tall Plank KB Pull Through 2x5 ea.
  • B1Mini Band Isometric Squat Holds 2 x 30
  • B2Isometric Inverted Row 2 x 30
  • B3KB Heartbeat Squat 2 x 6
  • CReactive Jumps (Hands on Hips) 6 x 8
  • D1DB Goblet Box Squat 5 x 10
  • D2Couch Stretch (Hip Flexors) 5 x 60
  • D3Half-Kneeling Cable Pulldown (alt. @ bottom) 4 x 8
  • D4Lat Rack Stretch 4 x 60
  • E1DB Front Squat 4 x 8
  • E21-Arm DB Row 4 x 8
  • F1Side Plank Mini Band Straight Leg Raises 2 x 10
  • F2Cossack Squat 2 x 6
  • F3Pallof Squat & Press 2 x 8
  • F4Side Plank (Staggered Feet) 2 x 45
  • GStep Up (Tension Emphasis) 3 x 15
  • H1Switching Split Squat Jumps 3 x 5
  • H22-DB Walking Lunge 3 x 10
  • H3Walking Lunges 3 x 20
  • H4Isometric Lunge Hold 3 x 30
  • IRecovery 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 Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
  • UB Push / LB Pull (Phase 2 Week 3)
  • APillar / Movement Prep Session Warmup Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Thoracic Bridge 2x20 sec ea. Scap Activation: Scapular Depressions 2x10 reps Hip Activation: Single-Leg Balance: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.
  • B1FRC: Shoulder Swimmer CAR's 2 x 5
  • B2SLDL + Cone Reach 2 x 6
  • B3Single Leg RDL + Medball OH Reach 2 x 4
  • CDeadball Burpee to Shoulder Press 6 x 8
  • D1Hand Release Push-Up 5 x 10
  • D2Banded Tricep Stretch 5 x 60
  • D3Landmine SLDL 4 x 8
  • D4Active Hamstring Stretch 4 x 60
  • E1EZ Bar Lying Tricep Extension 4 x 8
  • E2Swiss Ball SL Leg Curl 4 x 8
  • F1Swiss Ball Pike Rolls 2 x 10
  • F2Single Leg Glute Bridge (Foot Elv.) 2 x 15
  • F3Swiss Ball Plank "Stir The Pot" 2 x 6
  • F4FRC: 90/90 Base Hip Switches 2 x 5
  • GBanded Tricep Pushdown 3 x 25
  • H1Russian KB Swing 4 x 20
  • H2Single Leg Glute Bridge (Shoulder Elv.) 4 x 20
  • H3Slider Reverse Lunge 4 x 20
  • H4Mini Band Single Leg Hip Abductions 4 x 20
  • IRecovery Lower Body Flexibility Flow (5 Minutes) x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
  • Accessory: Posterior Chain
  • APillar Prep Session Warmup Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, Lats Mobility: (Hip-Mobility IR / ER Drills) Hip Activation: Mini Band Hip Activation
  • B1Single Leg Rack Pulls 6, 5, 4, 3
  • B2Russian KB Swing 4 x 10
  • C1RFE KB Goblet Split Squat 5 x 6
  • C2Single Leg Glute Bridge (Foot Elv.) 5 x 10
  • C3KB Goblet Box Squat 5 x 6
  • C4Single Leg Glute Bridge (Shoulder Elv.) 5 x 10
  • C5Alternating 1-Arm KB Swings 5 x 6
  • DSwiss Ball Glute Bridge 1 x 100
  • Low Intensity Cardio
  • ACardio 1 x 30:00

“This program kept me accountable & motivated me to push myself in the gym each day. It’s always been difficult for me to decide what to do & when for my workouts, and the app was great for great for tracking my progression & keeping track of things. I could always see the results from week to week!”

Jorah Ortiz
Former NFL Cheerleader

“As a full-time working professional & mother of 2, I like how seamlessly this app guides you through the program. I’m able to consistently fit my gym sessions into my busy schedule, and never have to worry about deciding what to do for my workouts each day.”

Monija Fasulo
Pharmaceutical Sales Rep

“Never thought I could train consistently while having a busy work/life schedule, but with this program, I can go at my own pace and stay motivated!”

Olivia Richardson
Dental Assistant

“With this program, I was able to work out 5 days a week while working full time! I love the videos that demonstrate each exercise, I felt like I was working out with a trainer but at my own convenience!”

Tina Dang
Pharmacist

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