GPP Advanced Level Triphasic Training
Lift
Protocol / Exacution
Day 1
Front Squat
6 second eccentrics
3
6
70%
8
1-3
Barbell RDL
6 second eccenrics
3
6
70%
8
1-3
DB Incline
Bench Press
6 second eccentrics
2
8
7
3-4
DB Bent Over
Row
6 second eccentrics
2
8
7
3-4
Farmers Carry
90 seconds for distance
3
Trap Bar
Deadlift
6 second eccentrics
3
Day 2
Walking DB
Lunge
Day 3
Weight %
RPE
8
6
3 6 each leg
70%
?
8
1-3
8
1-3
7
3-4
7
3-4
DB Shoulder
Press
6 second eccenrics
3
Lat Pulldown
6 second eccentrics
3
Sled Pulls
1/4 mile pull
Bench Press
6 second eccentrics
3
6
70%
8
1-3
Barbell Bent
Over Row
6 second eccenrics
3
6
70%
8
1-3
Goblet Squat
6 second eccentrics
3
8
7
3-4
Glute Ham
Raise
6 second eccentrics
3
8
7
Plank
Day 4
Sets
Reps
Week 1 Eccentric Phase
Reps In
Reserve
Day
Deadlft
8
8
3-4
leave 10
seconds in
reserve
3
6 second eccentrics
3
6
70%
8
1-3
DB Floor Press 6 second eccenrics
3
6
70%
8
1-3
Glute Bridge
6 second eccentrics
3
8
7
3-4
Leg Press
6 second eccentrics
3
8
7
3-4
3
12
Ab Roll Out
3
Week 2 Eccentric Phase
Day 1
Day 2
Day 3
Back Squat
3 second eccentrics
3
5
80%
9
1
Trap Bar DL
3 second eccentrics
3
5
80%
9
1
DB Bench Press 3 second eccentrics
3
6
8
2
DB Incline Row 3 second eccentrics
3
6
8
2
Farmers Walk
120 second for distance
3
Barbell
GoodMorning
3 second eccentrics
3
5
80%
9
1
Zercher Squat
3 second eccentrics
3
5
80%
9
1
Machine
Shoulder Press 3 second eccentrics
3
6
8
2
Weighted Pull
Ups
3
6
8
2
3 second eccentrics
9
Sand Bag Carry 120 seconds for distance
3
9
Incline Bench
Press
3 second eccentrics
3
5
80%
9
1
Seal Row
3 second eccentrics
3
5
80%
9
1
Rear Foot
Elevated Split
Squat
3 second eccentrics
3
6
8
2
KB Deadlift W/
Heavy Band
3 second eccentrics
3
6
8
2
Plank
Day 4
leave 5 seconds
in reserve
3
3' Deficit
Deadlift
3 second eccentrics
3
5
80%
9
1
DB Bench
Press
3 second eccentrics
3
5
80%
9
1
Hack Squat
3 second eccentrics
3
6
8
2
Glute Ham
Raise
3 second eccentrics
3
6
8
Stir The Pot
2
leave 5 seconds
in reserve
3
Week 3 Isometric Phase
Day 1
Day 2
Day 3
Front Squat
5 second pause at bottom / dont
rest there
5
3
75%
8
2
Barbell RDL
5 Second pause at mid shin
5
3
75%
8
2
DB Military
Press
5 second pause at 90 degrees
4
4
70%
7
1-3
DB Bent Over
Row
5 second pause at the top
4
4
70%
7
1-3
Suitcase Carry
90 seconds each arm for distance
3
Sumo Deadlift
5 second pause break off the
floor
5
3
75%
8
2
Leg Press
5 second pause at 90 degree
femur angle
5
3
75%
8
2
Weighted Push 5 second pause 1 inch off the
Up
floor
4
4
70%
7
1-3
Weighted Pull
Ups
5 second hold at the top of the
pull
4
4
70%
7
1-3
Hurcules Hold
90 second hold
3
Bench Press
5 second hold at 90 degrees
2
5
3
75%
8
Incline DB Row 5 second hold at the top
5
3
75%
8
2
Goblet Squat
4
4
70%
7
1-3
4
4
70%
7
5 second pause at the bottom
Glute Hamstring 5 second pause at peak
Raise
contraction
Plank
Day 4
8
1-3
leave 10
seconds in
reserve
3
Deficit Deadlift
5 second pause above the knee
after eccentric contraction
5
3
75%
8
2
Machine Chest
Press
5 second pause at 90 degrees
5
3
75%
8
2
Rear Foot
Elevated Split
Squat
5 seconds pause at the bottom
each leg
4
4
70%
7
1-3
70%
7
1-3
Weighted Glute
Bridge
5 seconds pause at the top
4
4
Ab Roll Out
3
12
3
Week 4 Isometrics Phase
Day 1
Day 2
Back Squat
3 second pause at the bottom of
squat
6
2
80%
9
Trap Bar
Deadlift (Low
Handles)
3 second pause at mid shin
6
2
80%
9
1
Military Press
3 second pasue at 90 degrees
4
5
75%
8
1-3
DB Seal Row
3 second hold at the top
contraction
4
5
75%
8
1-3
Farmer Walks
120 second fo distance
3
Sumo Deadlift
3 second pause off the floor
6
1
9
2
80%
9
1
Zercher Squat
Day 3
3 second pause out of the whole
6
2
80%
9
3 second pause at 90 degrees
4
5
75%
8
1-3
Cable Row
3 second hold at peak contraction
4
5
75%
8
1-3
Sled Walk
1/4 mile
Wide Grip
Bench Press
3 second pause off of the chest 2'
6
2
80%
9
1
DB Seal Row
3 second hold at the top
6
2
80%
9
1
Trap Bar
Deadlift Low
Handles
3 second pause after lockout
right below the knee
4
5
75%
8
1-3
Smith Machine
RDL
3 second hold at mid thigh in the
concentric motion
4
5
8
1-3
leave 5 seconds
in reserve
Plank
Day 4
1
DB Incline
Press
Barbell Bent
Over Row
3 second hold at mid row
6
2
80%
9
DB Incline
Press
3 second pause at 90 degree
angle
6
2
80%
9
1
Goblet Squat
3 second hold out of the whole
4
5
75%
8
1-3
3 second pause at mid shin on
Single Leg RDL the down portion
4
5
75%
8
Stir The Pot
1
1-3
leave 5 seconds
in reserve
3
Week 5 Concentrics Phase
Day 1
Front Squat
as fast as possible out of the
whole
4
6
80%
7
DB RDL
4
6
80%
7
3
DB Floor Press
3
8
75%
6
3-4
3
8
6
3-4
Cable Rows
Day 2
Day 3
Farmers Walk
90 seconds for distance
3
Sumo Deadlift
as fast as possible off the floor
4
6
80%
7
3
Walking Lunge
4
6
80%
7
3
DB Incline
Press
3
8
75%
6
3-4
Lat Pull Down
3
8
75%
6
3-4
Sand Bag Carry 90 seconds for distance
3
Barbell Bench
Press
4
6
80%
7
3
Barbell Seal
Row
as fast as possible off the chest
4
6
80%
7
3
Rear Foot
Elevated Split
Squat
3
8
75%
6
3-4
Weighted Glute
Bridge
3
8
76%
6
Plank
Day 4
3
Rack Pull
Deadlift (form
shin level)
3
as fast as possible off the pins
3-4
10 seconds in
reserve
4
6
80%
7
Wide Grip
Bench Press
4
6
75%
7
3
Leg Press
3
8
75%
6
3-4
KB Swings
3
8
75%
6
3-4
Ab Roll Out
3
12
Week 6 Concentrics Phase
3
Day 1
Back Squat
as fast as possible out of the
whole
5
5
85%
8
1-2
Trap Bar
Deadlift
5
5
85%
8
1-2
DB Military
Press
4
6
80%
7
3
4
6
80%
7
3
DB Bent Over
Row
Day 2
Day 3
Famer Walk
120 seconds for distance
3
3' Deadlift
Deadlift
as fast as you can out of the
whole
5
5
85%
8
1-2
Zercher Squat
5
5
85%
8
1-2
Barbell Incline
Press
4
6
80%
7
3
Lat Pulldown
4
6
80%
7
3
Sled Walk
1/4 mile walk
Bench Press
as fast as you can off of the chest
5
5
85%
8
1-2
Seal Row
5
5
85%
8
1-2
Goblet Squats
4
6
80%
7
3
Trap Bar
Deadlfit (low
handles)
4
6
80%
7
Plank
Day 4
Barbell Bent
Over Row
3
as fast as possible to the chest
3
leave 5 seconds
in reserve
5
5
85%
8
1-2
Barbell Close
Grip Bench
5
5
85%
8
1-2
Hack Squat
4
6
80%
7
3
KB Swings
4
6
80%
7
3
Ab Roll Out
3
12
For cardio days, in your eccentric phase 30-45 minutes of slow steady state. For isometric phase 10 ten second spints and 20 seconds recovery.
And finally for concentric phase perform either battlerope, airdyne bike, or versa climber for 1 minute intervals with a 10 second rest for 5
minutes. Perform cardio on non weight training days 2-3 times a week.