GSL FITNESS TRAINING PLAN

(LEGENDARY A HYPERTROPHY)
DAY WORKOUTS SETS REPS/SECS/MINS NOTES
Day 1 FULL BODY WORKOUT Can be improvised equipment
20 secs rest in between
SHOULDERS
DB Shoulder press 3x 10-12-15reps
DB side raises
DB front raises

Chest
Db Chest press
Db Close Grip 3x 10-12-15reps
Db Chest flies

Back
Db or Barbell row
Db Single Row
Db Romanian Deadlift (RDL) 3x 10-12-15reps
 Arms
Hammer curl 3x 10-15reps
Overhead extension

LEGS
3x 12-20reps
DB Goblet Squat
Bulgarian Split Squat L/R
Side Lunges

Core
Crunches 2x 20reps
Russian twist
Leg raises

Day 2 Chest Workout

Push Up 10 to 20reps 30 to 40 secs rest
Barbell / Db Chest Press 3x 10 to 20reps
Db Chest flys 10 to 20reps
Db / Plate Close Grips 10 to 20reps

LEGS
Air Squat (body weight only) 20reps
Lunges (body weight only) 20reps
2nd Part
DB Goblet Squat 3x 15reps
Db Lunges L/R 10reps
 15 reps
Core
Plank 40 seconds
Crunches 3x 15 to 20reps
Russian Twist 15 to 20reps
Leg Raises 15 to 20reps

Day 3 Cardio Workout

Burpees Can be improvised equipment
Scissor lunges 2-3 sets 45seconds each/15 seconds 20 secs rest in between
Jump squat interval rest/After 6 exercises
Mountain Climber rest 1 minute
Modified Plank

Shoulder
DB shoulder press
DB side raises 3 sets 10 to15reps
DB front raises

Back
Db or Barbell row 3 sets 10 to 15reps
Db Single Row
Db Romanian Deadlift (RDL)

Arms
Barbell/ Db Bicep Curl 3 sets 10 to 15reps
Db overhead extension
Day 4
SHOULDERS Can be improvised equipment
Barbell Shoulder press 30 to 40 secs rest
DB side raises 3x 15reps
DB/Plate modified front raises
Reverse flies

Db Shrug
DB/Plate shoulder Circle
Db Alternate press

LEGS
6MINS JOG IN PLACE 3x 20reps

Barbell Squat
555 squat
Lunges

Hip Bridge with Plate 3x 20reps

CORE
Toe Touches 3x 40s
Plank
Side Plank L/R
 Leg Raise
Day 5
Chest workouts:
Chest Workout Can be assisted by kneeling.
Push Up 30 to 40 secs rest
Inclined Push up 3x 12-15reps
Diamond Push up

DB Alternate Press
Chest flies

Plate Close Grips 3x 20reps

Db Incline press

Back workout
Barbell RDL
Db Row Nuetral
Db Single Row L/R 3x 20reps
DB Row Hold

Arms
Bicep Curl 8/8/8
Tricep Kickback
3x 40s
Core
Shoulder Touch
Modified plank

3x 40s

Day 6
 Conditioning Can be improvised equipment
Air Squat 30 to 40 secs rest
Burpees 3x 40sec
Push Up

Modified Jumping Jack

Mountain Climber
Shoulder Touch

Plank 3x 40sec
Toe touches
Leg Raise

Conditioning
Burpees
Mountain Climber
Skater Jump 3x 40sec work each / 15s rest in
Day 7 Modified Jumping Jacks between
Can be improvised equipment
SHOULDERS 30 to 40 secs rest
DB Shoulder press
DB side raises
DB front raises 3x 12-20reps
Db Arnold press

Back workout
Db row palms up
Db Single Row L/R 3x 12-20reps
Db Row Nuetral
Db Deadlift / RDL
Day 8 Back workout
Db Row Nuetral
Db Single Row L/R
Barbell Row Can be improvised equipment
30 to 40 secs rest
Reverse Flyes 3x 20reps

Chest Workout
Wide Push Up
Db press

Alternate Chest press

Chest Flyes
Close Grip
3x 15-20reps
ARMS
Db hammer curl
Tricep Dip

Core
Crunches
Russian Twist
Leg Raise

3x 20reps
 3x 40s
Day 9
Conditioning Can be improvised equipment
Air Squat 30 to 40 secs rest
Burpees 3x 40sec
Push Up

Modified Jumping Jack

Mountain Climber
Shoulder Touch
High knees
3x 40sec
Modified Plank
Crunches
Toe touches
Leg Raise

Back workout
Pull Ups
Barbell RDL Can be improvised equipment
30 to 40 secs rest
Db Row Nuetral 3x 20reps

Barbell Row
Day 10 Db Single Row L/R
Reverse Flies

Chest Workout
Wide Push Up
 Barbell press 3x 15-20reps
Alternate Chest press
Chest flies

Diamond Push up
Db Close Grips

ARMS
Db hammer curl
Tricep extension
3x 20reps
Core
Crunches
Russian Twist
Leg Raise
3x 40s
Day 11 SHOULDERS
DB Shoulder press
DB side raises isometric
DB front raises 3x 15reps Can be improvised equipment
30 to 40 secs rest
Chest
Db chest press 15rep
Db Close Grip
Chest flies

Back
Db row Palms Up
Reverse Flies 3x 15reps
Single Row
 Arms
Hammer curl
Overhead extension 3x 15reps

LEGS

DB Goblet Squat
Bulgarian Split Squat L/R

Core
Crunches
Leg raises 2x 15reps
Russian twist

Day 12 SHOULDERS
DB Alternate Shoulder press
DB side raises to front raise
Db reverse Flies 3x 15reps

Chest
Can be improvised equipment
Push Up 15rep 30 to 40 secs rest
Db chest press
Chest flies

Back
Db row Neutral
Single Row 3x 15reps
 RDL

LEGS

DB Goblet Squat 3x 15reps

Db Lunges
Side Lunge

Core
Crunches
Toe Touches 2x 20reps
Leg raises
Russian twist