If you're looking to get back in shape and have been putting off your training because it's too difficult or time consuming, then GPP is just what the doctor ordered!
The GPP program is a four-week training plan that will help you regain muscle strength, build endurance, and get back in shape after a long break, disease or injury.
Designed by an Olympian and approved by TOP professional athletes.
I'm 45 years old and I used to do sports when I was younger, but eventually stopped. Recently, I decided it was time to get back in shape and purchased this program because I like the schedule and the workload. After two weeks of training with Torokhtiy's General Physical Fitness program, I feel stronger, more flexible and motivated. The well-structured workouts give visible progress, which makes it worthwhile! I highly recommend it!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
Yes, you can combine it with functional and cardio training or with any other activity.
Will this program completely turn me back to training shape?
THE BEST WAY TO GET BACK IN SHAPE: REBUILDING HEALTHY HABITS
As you begin to explore how to start a workout after some time away, it's more important now than ever to prioritise rest and recovery. Here are a few things to consider as you start getting back into the gym.
SLEEP
It’s during sleep that your body grows stronger from your training. As you’ll likely be upping your workout frequency, aim for 8-9 hours of good quality shut-eye per night.
STRESS
Stress levels are understandably high right now. While getting back into the gym will likely help, you may also benefit from slower practices like meditation or breath-work.
DIET
Your nutrition provides the building blocks required to get back into shape and is just as important as exercise when exploring how to get back into working out. You may already follow a specific dietary protocol, but as a general rule of thumb, opting for mainly whole foods, staying hydrated and consuming adequate protein will serve you well.
Can women do this program?
YES! We don't have any gender prohibitions regarding this training program.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!
There are a lot of variations of snatch, some are familiar some are not. Different weight percentages helps me to being aware of technical issues and fix them.
The program is absolutely fantastic for anyone who wants to improve their lifting in a structured way while learning how to incorporate the gymnastics and metcon aspects into the trainning. I am on week 3 and gaining so much more confidence particularly in the snatch positions with each session. I really appreciate the warm-ups and mobility drills that always take care of the nagging little tight spots/help feel the body ready to lift. My only regret is that I have not started sooner!
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
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