The GBC workout- 3 days workout plan

Purchase includes full workout plan with instructions. Alternatively, please email to purchase via online banking.


German Body Composition (GBC)- 3 days: This plan is excellent for those looking to introduce a new style of training for fat loss that not only is effective but, also, highly efficient. Inspired by the late great Charles Polliquin, this plan utilises staggered supersets to help induce fat loss.

Combined through my use of research and practical execution with my clients, this total fat loss workout plan is focused on inducing fat loss at a rapid pace. With the use of a weights program, a cardio plan and steps plan, the GBC – 3 days workout plan provides all the tools required to shed the fat and improve on your fitness. Although fat loss is the goal, we will ensure we are building strength and muscle at the same time. After all, why not drop body fat and get strong.

Weights – The workouts are split into 3 day or 4 day options (depending on your comfort) and each days’ exercises focus on training the whole body. The workouts are designed to utilise your time effectively and efficiently in the gym.
Cardio – Through the cardio program, you will discover how easy it is to build up your endurance (at your own pace and intensity) from 3 days to 5. The focus is based on your experience and comfort.
Steps – A plan is introduced to help you walk a certain amount of steps per day. Steps are very important for fat loss as they help keep our NEAT at a constant level. Often neglected during a diet phase, a step target will help ensure we keep the body active and burning fat.

The plan includes is a 3-4-day full body workout, a 3-5 day cardio plan and a step target plan. The collective plan has a progression for 12 weeks worth of exercise routines
(3 stages of 4 week plans)

Whats included?

  • Full body x3/4 days Weights Plan in detail and instruction
  • 3-5 days Cardio Plan in detail and instruction
  • Progressive Step plan in detail and instruction.
  • 12 weeks worth of progressive plans.
  • Instructions on how to perform GBC
  • Instructions on how to use your new workout plan
  • Instructions on how to use Tempo when lifting

Equipment required

This program requires a number of essential pieces of equipment. However, there are alternatives suggested within the plan, should your gym not have the required equipment. Here is a list of the required equipment:


  • Barbells
  • Dumbbells
  • Leg extension machine
  • Leg press machine
  • Lat pulldown
  • Dual Action Pulley cable x1

with the equipment above you may execute all exercises, no problemo!

The The GBC workout- 3 days workout plan

Purchase includes full workout plan with instructions. Alternatively, please email to purchase via online banking.



Before you engage in this workout plan, provided by Scott Farkas Personal Training, it is strongly recommends that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

Scott Farkas and Scott Farkas Personal Training is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Scott Farkas and Scott Farkas Personal Training from any and all claims or causes of action, known or unknown, arising out of the following workout plan.

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