Body Composition Training

A magical training programme that can get you the perfect beach body (or for brides, the perfect wedding day figure) is surely too good to be true, right? Actually, it does exist, and it is called German Body Composition (GBC).Read More

Body composition training

What is the magical training programme that will get everyone the perfect beach body or for the brides … that amazing wedding day figure? Is there such a programme? Yes, there is and it is called German Body Composition (GBC). There are many types of body composition programmes but the GBC programme from world famous strength coach Charles Poliquin has grown in popularity and we understand why.

The main objective of the German Body Comp (GBC) program is to produce as much lactic acid as possible in the body. The more lactic acid produced, the more growth hormone you produce, and with that increase comes greater fat loss. The quickest way to achieve this is to use multi-joint exercises with short rest intervals. If done properly, your heart rate will climb, your muscles will burn, and you will sweat buckets. Even seasoned athletes will find a GBC programme challenging.

So what does a GBC programme look like?
A1. 8-10 chin ups
rest 15 seconds
A2. 12-15 back squats
rest 15 seconds
A3. shoulder press 8-10
rest 90 seconds


B1.10-12 bench press
rest 15 seconds
B2. 10-12 dead lifts
rest 15 seconds
B3. 12-15 cable rows
rest 90 seconds


tempo 4010 for all
repeat each set 3 times
Try to ensure the loading to be roughly 60% of your 1rep max


We try to superset different body parts in a session, switching from upper to lower body. This will guarantee to get you breathless and generate a sweat. The fast pace of the programme with the short rest intervals, will make you feel like working in an anaerobic endurance capacity…heart and lungs will also have had a great workout.


Providing you are eating sensibly with the right supplementation and sleep, training 3-5 times a week will get you on the road to leanness in no time.