A – Series

The A-Series is dedicated for Primary exercises, which are multi-joint or compound movements (note, Secondary exercises (see below) can be substituted in if primary exercises are too challenging). For the lower body, consider variations of deadlift and squat. For the upper body, think about different pulls and presses. Even though we are pairing lower body and upper body exercises, you will need to think about what will be a complementary pairing. For example, pairing a deadlift with a pull-up will not be the best combination as they are both taxing on the grip. Additionally, from a timing standpoint, the A-Series should take the most time compared to the B or C-Series, etc. Ideally, the A-Series, including warm-up, should be completed in about 25 minutes.

• Multi-joint / Compound movements
  
  
  • Deadlift and Squat variations
  • Pull-Ups, Overhead Press, Dip, Flat and Incline Bench
    
    
• Complementary Pairings
  
  
  • Lower Body Push with Upper Body Pull
  • Lower Body Pull with Upper Body Push
    
    
• Time to completion: ~25 minutes

B – Series

The B-Series focuses on Secondary exercises. These are simpler variations of compound exercises often performed on machines, or isolation exercises designed to target specific muscles. Similar to the A-Series, it's essential to choose complementary pairings of lower and upper body exercises to prevent interference, and therefore minimize the effectiveness of the pairing. The B-Series should be shorter than the A-Series, typically taking about 15-20 minutes.

• Less Complex Compound or Isolation Movements
  
  
  • Step-Ups, Hamstring Curls, RDLs, Back Extensions
  • Lat-Pulls, Rows, Pressing Variations
    
    
• Complementary Pairings
  
  
  • Lower Body Push with Upper Body Pull
  • Lower Body Pull with Upper Body Push
    
    
• Time to competition: 15-20 minutes

C – Series

The C-Series will be centered around Tertiary exercises. These will be similar to those found in the B-Series (e.g., simple variations of compound exercises such as machines, or isolation exercises), however, the difference is that the C-Series will generally emphasize the most remedial exercise variations or those that are simplest to execute. This is done in consideration of the accumulated fatigue over the course of the workout. Additionally, if there is an aesthetic goal, the C-Series can used to target and hypertrophy specific muscle groups. The C-Series will typically take around 15-20 minutes.

• Less Complex Compound or Isolation Movements
  
  
  • Leg Press Machines, Glute Movements, Hamstring Curls, Back Extensions
  • Lat-Pulls, Rows, Pressing Variations, Biceps, Triceps, Scapular Exercises
    
    
• Complementary Pairings
  
  
  • Classic Lower/Upper
    
    • Lower Body Push with Upper Body Pull
    • Lower Body Pull with Upper Body Push
      
      
  • Specific Targets
    • Arms
    • Shoulders
    • Glutes
      
      
• Time to competition: 15-20 minutes

D – Series (Metabolic Conditioning)

The D-Series is dedicated for metabolic conditioning, emphasizing exercises that will challenge the client to push themselves. The D-Series is reserved for a single all out exercise, therefore it will not need to be paired. Opt for non-technical exercises like the sled or the assault bike, or those that do not have an eccentric contraction, such as rope pulls or med ball slams, so as to reduce the risk of injury with client. The D-Series occupies the session final 5-10 minutes.

• Intensive or Non-Technical Movements
  
  
  • Sled Push/Pull, Med ball Slams, Rope Pulls, Assault Bike, Strongman Variations
    
    
• Complementary Parings
  
  
  • N/A
    
    
• Time to competition: 5-10 minutes
  

Exercise Pairings: Avoiding Interference

German Body Composition training has a complementary exercise pairing scheme by placing a lower body exercise together with an upper body exercise to make a series, however even with this structure certain exercise pairings may still interfere with each other. It is important to look at how the selection of exercises paired together, as well as successively though following series', may impact fatigue upon like muscles or movements.

For example, pairing a Deadlift with a Pull-Up, fits within the GBC lower-upper structure, however deadlifting can significantly fatigue the grip, upper back, and lats, which are the main components for executing a Pull-Up. A better pairing would be a Deadlift with an Incline or Flat Press for the reason that grip strength isn't as large of a factor for executing a press and the back is supported.

Another example of an suboptimal pairing would be Back Extensions with Seated Cable Rows. Performing Back Extensions will fatigue the lower back and hamstring so that it will be challenging to create a solid position to execute the Seated Cable Row due to generalized fatigue. A better option would be a variation of a Chest Supported Row.

A final example could be across different series'. If you have programmed Back Squats in the A-Series, starting the B-Series with Pendulum or Hack Squat may result in suboptimal output due to the accumulation of fatigue. Instead, a posterior chain exercise could be selected for the B-Series, such as Hamstring Curls or Hip Thrusts. The successive C-Series could contain the Pendulum or Hack Squat, which may be better executed after the brief rest.

When selecting exercise pairings be sure to keep in mind, general and localized fatigue. Certain exercise pairings have a greater capacity to interfere with one another than others.

Training Frequency

The majority of clients perform training sessions between 2-4 times a week. The following will give you an idea of out to set up programs for the week.

Training Frequency: 4x Week:

• Alternate back and forth between Full Body Workouts. Be mindful, that due to accumulated fatigue from back to back days, special programming should be considered. Full Body 1 can be a push focus, while Full Body 2 can have a pull focus. This will minimize fatigue, and maximize output.
• Off days can be active recovery, walking, mobility work, yoga, etc.

Training Frequency: 3x Week:

• Alternate back and forth between Full Body workouts.
• Off days can be active recovery, walking, mobility work, yoga, etc.

Training Frequency: 2x Week:

• Split workouts for twice-a-week clients aren’t effective as there isn’t enough stimulus to affect change, therefore non-training days will need to include programmed accessory work such as cardio or home workouts.

Training Program Duration

German Body Composition uses linear periodization, as such the duration, or length, of a training program directly corresponds to a client's ability to adapt to it. Essentially, if there's a plateau in weight progression, technique, or the client expresses feelings of boredom, it's time to adjust the workout. While novices often thrive on a consistent program for extended periods, advanced trainees require change more frequently. Hence, there is no one-size-fits-all rule that can be broadly applied for our clients. Generally, training programs prove most effective within 3-6 week cycles. Novices will likely benefit from longer cycles, such as 5-6 weeks, whereas advanced individuals may see better results with shorter, 3-4 week cycles.

Templates:

Exercise Database Resource