The GGG Workout System
Carefully selected workout programs designed to deliver results safely, efficiently, and sustainably. We focus on the basics that build Strength, Balance, Endurance, Mobility, Mental Strength, and Overall Fitness.
The GGG system cuts through the flood of trendy workouts on social media. Here, every program is intentional, proven, and focused on fundamentals. All programs are subject to review as needed.
Any workout outside the listed programs can be performed on Freestyle Days.
Cardio & Daily Stretches
Cardio
- Outdoor Jogging
- Skipping
- Battle Rope
- Cycling
- High Knee
- Kettlebell Swing
Daily Stretches
- Ankle Sit
- Deep Squat
- Dead Hang
- Cat-Cow
Shoulders (Deltoids)
Main Workout
- Military Press
- Arnold Press
Isolations
- Anterior Deltoids: Front Raises
- Lateral Deltoids: Lateral Raises
- Posterior Deltoids: Rear Delt Flys, Face Pulls
- Trapezius: Shrugs, Upright Rows
Stretches
- Arm Circles
- Banded Arm Circles
- Arm vs Arm Swing
- Cross Arm Stretch
Chest (Pectoralis)
Main Workout
- Flat Chest Press
Isolations
- Clavicular Head: Incline Chest Press, Incline Chest Fly
- Sternocostal Head: Flat Chest Flys
- Abdominal Head: Decline Chest Press, Chest Dips, Decline Chest Flys
Stretches
- Banded Chest Stretch
Back
Main Workout
- Pull-Ups (Back Width)
- Back Rows (Back Thickness)
- Deadlift
Isolations
- Lat Pull-Down (Back Width)
- Standing Pull-Over (Back Width)
- Single Arm Row (Back Thickness)
Stretches
- Dead Hang
- Cobra Stretch
- Lat Stretch
- Cat-Cow
- Child Pose
- Spinal Twist
- Alternating Spinal Twist
Arms
Main Workout
- Biceps: Close Grip Curls, Concentration Curls, Single Arm Cable Curl
- Triceps: Lying Triceps Extensions, Skull Crushers, Trice Kick-Back, Triceps Dips, Cable Push-Down, Reverse Push-Down
Isolations
- Biceps: Wide Grip Curls, Preacher Curls, Reverse Curls, Hammer Curls, Wrist Curls, Forearm Curls, Forearm Grip Hold
- Triceps: Long, Lateral, Medial Head exercises included in main
Stretches
- Biceps: Banded Bicep Stretch, Bicep Wall Stretch
- Triceps: Banded Tricep Stretch
Legs
Main Workout
- Squat
- Deadlift
- Lunges
Isolations
- Quads: Leg Extension
- Hamstrings: Hamstring Curls, Romanian Deadlift (RDL)
- Glutes: Hip Thrust, Glute Bridge
- Calves: Calf-Raises
Stretches
- Ankle Sit
- Deep Squat
- Standing Quad Stretch
- Seated Side Hamstring Stretch
- Front Hamstring Stretch
- Lying Hamstring Stretch
- Lunge Stretch
- Side Lunge Stretch
- Butterfly Stretch
- Hip Rotation
- Leg Swings
- Glute Stretch
- Standing Calve Stretch
Core
Main Workout
- Transverse Abdominis: Planks, Farmers Walk
- Lower Abs: Leg Raises, Flutter Kicks, V-ups
- Upper Abs: Crunches
- Obliques: Side Bends, Heel Touches, Mountain Climb
Stretches
- Cobra Stretch
- Banded Side Bend