repeat 7w GPP hyper with modifications

Training Q&A [Moderated]
1

Hi all,

I’ve read it here before and it obviously makes sense that one can expect less significant results when rerunning a program and you therefore recommend to alternate between hypertrophy and strength focussed programs. I’m currently doing the 7w GPP hyper program. I however modified it to recover from some niggling injuries. Specifically this means that I

  • do SSB squat with no belt or sleeves instead of squat with belt on Day 1
  • use no belt or sleeves for the HBBS on Day 3
  • exchanged the deadlifts on day 4 with hip thrusts (sets/reps from program) and some additional single leg back extensions.

Nearing the end of the program, my issues have recovered nicely with this approach and I was wondering what your opinion is of rerunning the program with the following modifications compared to my first run:

  • do HBBS on day 1 with sleeves (still no belt to reduce load)
  • do SSB squat on day 3 (no belt)
  • do deadlifts as prescribed on day 4

Would you say this is enough of a change to justify rerunning the program or would you recommend doing different rep ranges entirely?

2

Hi there! You can certainly run this again with the changes. Whether or not this is sufficient to adequately provide the “best” training stress, none of us can know for sure as that’s quite dependent on your training history and progress on the template the first time. But I would not worry about an optimal re-run of the template, as I think it’s reasonable to expect this run to also be successful and you have plenty of time to continue to make changes to your programming as you progress over years.

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