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General Physical Prep

Male Functional Fitness Subscription

GPP (Male)

Difficultly Meter
Subscription

Daily Male 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 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

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

Video Guidance for All Exercises
Video Guidance for All Exercises
Digital Training Log to Track your Progress
Video Guidance for All Exercises
Digital Training Log to Track your Progress
In-App Messenger for any Questions
Access the complete Male GPP training system with one subscription
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Sample Week

  • 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: Banded Anterior Hip Mobilization Scap-Activation: Hanging Scapular Rotations 2x10 Hip-Activation: Split Stance KBBU Static Hold 2x30 sec ea.
  • B1Plank Single Arm Pulldown 2 x 10
  • B2Single Leg Depth Squat 2 x 10
  • B3TRX Squat Row to "Y" Fly (Level 3) 2 x 8
  • C1TRX Explosive Row 6 x 8
  • C2Box Jump 6 x 5
  • D1 Isometric Hold Chin-Ups 5 x 20
  • D2Lat Rack Stretch 5 x 60
  • D3Single Leg Squat to Bench (DB Goblet) 5 x 10
  • D4Quad Stretch 5 x 60
  • E1TRX Standing Rollout 2 x 10
  • E2Side Lying Banded Thoracic Rotation 2 x 6
  • E3DB Renegade Row 2 x 8
  • E4Suitcase Carry 2 x 20
  • F1Machine Pulldown (Supinated Grip) 4 x 8
  • F2Bulgarian Split Squat 4 x 8
  • GSeated Cable Row 4 x 15
  • HSkiErg 4 x 250
  • ISuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
  • Week 3: Loaded Carries
  • A Pillar Prep 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)
  • B1Hanging: Hollow Body Hold 3 x 45
  • B2Marching Suitcase Carry 3 x 20
  • C1Sled March 4 x 15
  • C2Slider Mountain Climbers 4 x 30
  • D1DB Farmer's Walk 6 x 90
  • ESuperband Shoulder Mobility (Kelly Starrett) 1 x 1
  • 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: Mini Band Single Leg Hip Circles 2x8 ea. Scap-Activation: Quadruped KB Pull-Throughs 2x8 ea.
  • B1KB Goblet Squat 2 x 5
  • B2Deadbug KB Pullover 2 x 5
  • B3Pallof Squat & Press 2 x 5
  • C11-Arm KB High Pull 6 x 8
  • C2DB Continuous Vertical Jumps 6 x 10
  • D1Double KB Front Squat 5 x 10
  • D2Kneeling Hip Flexor Stretch 5 x 60
  • D3KB Gorilla Rows 5 x 10
  • D4Swiss Ball Kneeling Lat Stretch 5 x 60
  • E1Half-Kneeling Superband CHOP 2 x 10
  • E2Shin-Box Alternating Get-Ups 2 x 6
  • E3Side Plank SA Row 2 x 10
  • E4Supine PSOAS March (Hips Extended) 2 x 10
  • F1Paused DB Goblet Squats 4 x 8
  • F2Lat Pulldown 4 x 8
  • GLeg Press 3 x 20
  • HRowing 6 x 200
  • IRecoveryLower 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
  • 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: Primal Squat 2x45 seconds Scap-Activation: Prone Overhead Press 2x15 Hip-Activation: Quadruped Mini Band Hip Circles 2x10 ea.
  • B1Mini Band Shoulder External Rotation 2 x 15
  • B2SLDL (Prisoner Posture Hold) 2 x 10
  • B3Tall Plank 1-Leg Shoulder Taps 2 x 10
  • C1Banded KB Swing 6 x 8
  • C2Clapping Push-Up 6 x 8
  • D1DB Bench Press 5 x 10
  • D2Dowel Pass-Throughs 5 x 60
  • D3SLDL (Contralateral Loading) 5 x 10
  • D4Active Hamstring Stretch 5 x 60
  • E1TRX Standing Rollout 2 x 10
  • E2Side Lying Banded Thoracic Rotation 2 x 6
  • E3TRX Standing Torso Rotation 2 x 6
  • E4DB Farmer's Walk 2 x 20
  • F1DB Tricep Extension 4 x 8
  • F2Dual Cable SLDL 4 x 8
  • GSeated Chest Press 4 x 15
  • H1Seated DB Front Raise 4 x 10
  • H2DB Lateral Raise 4 x 10
  • H3Seated DB "Around The World" Raises 4 x 10
  • H4DB Lateral Raise 4 x 10
  • ISuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
  • Accessory Session: Traps
  • ASuperband Shoulder Mobility (Prehab Guys): 1 x 5:00
  • B1DB Shrug 10 x 10
  • B2Barbell Overhead Front Raise 10 x 10
  • B2Barbell Bicep Curl 10 x 10
  • B2Pull-Up 10 x 10
  • C1Rope Upright Row 3 x 12
  • C2Rope Face Pull 3 x 12
  • C3Lying Rope Upright Row 3 x 12
  • C5Alternating 1-Arm KB Swings 5 x 6
  • D1Swiss Ball Kneeling Lat Stretch 2 x 45
  • D2Stick Mobility: T-Spine Slider Rotations 2 x 2 @ 10
  • Low Intensity Cardio
  • ACardio 1 x 30:00
  • LB Pull / UB Push (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: Banded Pigeon Stretch 2x60 seconds Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea. Hip-Activation: Quadruped Mini Band Fire Hydrants 2x10 ea.
  • B1Knee Hug Hip Bridge 2 x 6
  • B2KBBU Screwdrivers 2 x 10
  • B3Superband RDL 2 x 6
  • C1Banded KB Swing 6 x 8
  • C2Hand Release Plyo Push-up 6 x 8
  • D1DB RDL 5 x 10
  • D2Active Hamstring Stretch 5 x 30
  • D3DB Bench Press (Alt. @ Top) 5 x 10
  • D4Dowel Pass-Throughs 5 x 60
  • E1Swiss Ball Plank "Stir The Pot" 2 x 6
  • E2Tall Plank KB Pull Through 2 x 6
  • E3Supine PSOAS March (Hip Flexed) 2 x 10
  • E4FRC: 90/90 Base Hip Switches 2 x 5
  • F1Swiss Ball Hamstring Curl 4 x 10
  • F2Half-Kneeling KB Single Arm OH Press 4 x 8
  • GProne Machine Hamstring Curl 3 x 20
  • H1Seated DB Overhead Front Raise 2 x 10
  • H2DB Lateral Raise 2 x 10
  • H3Seated DB "Around The World" Raises 2 x 10
  • H4DB Lateral Raise 2 x 10
  • IBanded Posterior Hip Mobilization 1 x 4:00

“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.”

John Fasulo
Strength & Conditioning Coach

“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.”

 

JEFFREY SASAKURA
Fitness Enthusiast

John and his programming drive real results. for context, I have been weight training for over 10 years and was a high school collegiate athlete and have had personal trainers in the past. John’s programming is truly exceptional and his expertise is on another level. 4 to 5 months into his GPP system, I felt the most athletic, mobile and strong I have felt since college football. He put my body in peak condition, my physique improved, and I was measurably stronger and I retained more muscle at a lower body weight than I ever had in the past.

The most notable improvement was my mobility and athleticism. He introduced a lot of exercises that pushed me to get more from my body. And the programming takes all the thought out of training, it’s done for me.

Mike Attebery
Videographer / Entrepreneur

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