Workout 1
Workout 2
GBC (German Body Composition), is one of the best fat loss training programmes there is and a great way to start off our six week transformation.
On this programme, you want to be learning how to lift weights correctly, with good technique and on tempo.
The hardest, most complicated and compound exercises are first with an intention to go heavy here.
As this is weeks 1 and 2 of our programme, this would be classed as an accumulation phase. So compared to our next phase this is slightly lower reps, more rest and less exercises.
The exercises you follow will generally be paired, with agonist and antagonist muscle groups. For example Quads with hamstrings and chest with back.
Whether you are brand new to training or extremely experienced this plan will suit you, it is the amount of weight you lift in the exercises (while maintaining good technique) that will make the difference between the beginner plan and the advanced plan on these workouts. Trust me, we have had an 82 year old on these workouts as well as professional football players.
How to follow the plan:
If you train 3x per week, week one you will do workout 1, workout 2 and then workout 1 again. On the 2nd week you will do workout 2, workout 1 and then workout 2 for the third and last time
If you train 4x per week, alternate between workouts 1 and 2 over the 8 workouts in 2 weeks completing each one 4 times.
If training more than 4x, you would want to add a more cardio style workout in rather than these workouts.