T0DDDAY'S GPP ® © ™The original recommendation:
My suggestion was to do a whole body intense lifting split that will allow you to recomp and keep that fat off - basically what I have all my lower level athletes do to turn them into beasts. Idea is similar to german volume training in that the volume is great enough to keep you from gaining fat - only I try to mix it up so you can still train dynamically. Here is the whole body split I have people doing that works really well. I aim to go back on it when my knee is healed as well.
Requirements: (1) A squat pad and a squat rack and weights. Weight suggestions given for a bench/squat/dead of 225/315/405 and should be adjusted.
Set 1:
* Set up a bar on the inside of the rack and a bar on the outside of the rack.
Superset Squats/Military Press: 4x6 & 4x8 @ 225,135
Set 2:
* Using the hex bar and and the squat pad as a fulcrum do the following superset:
Bulgarian Split Squats/Pullups: 4x8 each leg, 4x10
Set 3:
* If you have a slant bench you can use that for leg raises otherwise stick with pullup bar for leg raises:
Glute Thrusts/Leg raises: 4x20,15,10,5 & 4x20
Set 4:
If you have an energy after this is done do band squats with 135-225 for two sets of 30 seconds each as many reps as possible. This will induce lactate and cramping.
This workout should take 1 hour.
Restrictions:
I like this program very much! Pretty close to my likes also. Unfortunately my gym has no : hex bar, adjustable squat rack, front/back rack, squat pad , bands. But i/we could tweak it to the available stuff.
Also it is a commercial gym, pretty often packed with people that noone does 'weird' stuff, so it will be a little difficult to do hip thrusts.
Modifications:
As mentioned hip thrusts are unlikely to happen . I will do them whenever possible, for the rest of the time i will substitute them with (as much glute driven as possible ) RDLs.
The bands absence cancels band squats AMRAP for set 4, i will substitute them with hang power cleans.
Edit:
Said i'd do HPCs instead of the prescribed band squats AMRAP finishers, but thinking about it again i found speed half squats much more related. Going for volume o-lift while exhausted didn't feel much sane either.
So here is the modified program:
Squat 4x6 / Military Press 4x8
BSS 4x8 / Pullups: 4xF
Hip thrust-RDL 4x20,15,10,5 / Leg raises: 4x20
Speed half squats : 2x30sec AMRAP
Rest between sets : ~2 minutes
Rest between exercises : ~3 minutes
Frequency : 3 times a week
Extra elements : calf work , 2 times a week
Duration : ~3-4 months
This is the initial plan, will AREG on the way if needed.
T0ddday, what is your view on this?
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