GSL FITNESS TRAINING PLAN

(G-CLASS HYPERTROPHY)
DAY WORKOUTS SETS REPS/SECS/MINS NOTES

CORE Chest workouts:

Crunches Can be assisted by kneeling down.
Russian twist 30 to 40 secs rest
Bicycle 2x 40s
Leg raises

Chest Workout
Push Up
DB Chest Press
Chest flies 3x 10-12reps
Close Grips

Back workout
Db Row Palms Up
Db Single Row L/R 3x 10-12reps
Db Row Neutral
 Deadlift

ARMS
Bicep curl 5/5/5
Tricep extension 3x 15reps
Db hammer curl
Tricep dips

Day 2
Proper Workout 30 to 40 secs rest

Squat Hold
Frog leaps
555 Squats
Push up to shoulder touch 3x 40s
Plank Jacks
Db shoulder press
Db side raise
Db front raise
Modified Plank

Core
Crunches to sit up
Russian Twist 3x 40s
Bicycle
Scissors
Day 3 Proper Workout
DB Goblet Squat Can be improvised equipment
555 squats 3 rounds 3x 20reps 30 to 40 secs rest
Lunges

Shoulder
Db Shoulder Twist
Mid press 20 reps
Shrug 3x

Db Shoulder press
Side raise
Front Raise

Combo
Squat to Shoulder press 3x 20reps
Scissor Lunges

Day 4
Legs and Cardio (can be improvised Can be improvised equipment
equipment) 30 to 40 secs rest

Cardio
Jump squat 15reps
Burpees 4x 12reps
High knees 50reps

Legs
 Goblet Squat
DB Bulgarian split squat
Hip Bridge
3x 25reps
Db RDL
DB Lunges
Db Calf raises

Day 5
Chest workouts:
Conditioning x Weight training Can be assisted by kneeling down.
30 to 40 secs rest
Burpees with hurdle 12reps
Scissor lunges 3x 20reps
555 squats 3 rounds

Shoulder

Db press 20reps
Side lateral raise 15 reps
Front raise 3x 15reps
Db Shoulder twist
Db isometric isotonic hold 15reps
3 rounds
Legs
Goblet squat 20reps
Bulgarian squat 15pairs
RDL 3x 20 reps
Db lunges 15pairs
Day 6
Sit ups 3x 10 reps 30 to 40 secs rest
Russian twists 3x 12 reps
Crunch kicks 3x 10-12-12 reps
Squat normal stance 3x 10 reps
Squat close stance 3x 10 reps
Squat wide stance 3x 10 reps
Slow variation Squats 3x 10 reps
Glute bridge 3x 12 reps
Calf raises 3x 12 reps
Wall sit 3x 25 secs

Day 7
DB Deadlift 3x 12 reps Can be improvised equipment
DB Bent over rows 2x 12 reps 30 to 40 secs rest
DB Bent over wide rows 2x 12 reps
Towel Lying lat 3x 12 reps
DB reverse flies 2x 12 reps
DB Bicep curls 3x 12 reps
DB Hammer curls 3x 12 reps
DB Concentrated curl 3x 12 reps

Day 8
Upright row Can be improvised equipment
Bands Shoulder press 10-12 reps 30 to 40 secs rest
DB alternate shoulder press 3x
DB front lateral raise
Bands Side lateral raise
 DB Rear deltoid raise
Shrugs

Plank
Russian twists 30 sec

Day 9
Conditioning x Weight training Chest workouts:
3x 12reps Can be assisted by kneeling down.
Burpees full down 20reps 30 to 40 secs rest
Scissor lunges 3 rounds
555 squats

Shoulder
20reps
Db press 3x 15 reps
Side lateral raise 15reps
Front raise

Db Arnold press 15reps

Db isometric isotonic hold 3 rounds

Legs
Goblet squat 20reps
Bulgarian squat 3x 15pairs

RDL 20 reps
Db lunges 15pairs
Day 10
Plank 2x 30-40 secs 30 to 40 secs rest
Russian twists 3x 12 reps
Normal stance squats 3x 12 reps
Walking/Position Lunges 3x 12 reps (6 reps each leg)
Squat close stance 3x 12 reps
Plie squat 3x 12 reps
Single leg hip bridge 3x 12 reps each leg
Hip bridge 3x 12 reps
Standing tension leg curl 3x 15 reps
Calf raises 3x 15 reps

Day 11
DB Sumo Deadlift 3x 10 reps Can be improvised equipment
DB deadlift 3x 12 reps 30 to 40 secs rest
DB Bent over rows 3x 12 reps
DB Bent over wide rows 3x 12 reps
Towel Lying lat 3x 12-12-failure reps
DB reverse flies 3x 12-12-failure reps
DB Bicep curl 2x 12 reps
DB hammer curl 2x 12 reps
DB waiter curl 2x 8 reps
Reverse curl 2x 8 reps

Day 12 Proper Workout

Jogging in place 1x 10mins
Shoulder Workout
 Db Shoulder press 3x 20reps
Side raises
Front raises
30 to 40 secs rest
Arnold press 15 reps
Shrug 3x 30reps
Upright row 20reps

Legs

Full Squat 20reps

Lunges 3x 15pairs

555 squat 3rounds

RDL 20reps
Side lunges 3x 15pairs

Day 13 Proper Workout

DB Goblet Squat
555 squats 3 rounds 3x 20reps
Lunges

Shoulder
Db Shoulder Twist
Mid press 3x 20reps
Shrug

Db Shoulder press
 Side raise
Front Raise

Combo
Squat to Shoulder press
Scissor Lunges

Day 14
Conditioning x Weight training Can be assisted by kneeling down.
12reps 30 to 40 secs rest
Burpees full down 3x 20reps
Scissor lunges 3 rounds
555 squats

Shoulder
20reps
Db press 15 reps
Upright row to Side lateral raise 3x 15reps
Front raise

Db Shoulder twist press 15reps

Db isometric isotonic hold 3 rounds

Legs
Db squat 20reps
Bulgarian squat 15pairs
3x
RDL 20 reps
Db lunges
15pairs