What is GPDT? It stands for Grim’s Power Density Training, and it is a combination of a few training ideas that I like, with a few minor variances. Let me give you a quick break down of each style that went into the pot to make GPDT before I go into how to use it.

EDT (Escalating Density Training) by Charles Stayley is a nice program and the heart of this routine. EDT is simple and has a nice progression scheme, using time, rep, and weight progression to allow you to become stronger and bigger without all the hassle of other programs. It uses a set time (called PR zones) where you attempt to get as many reps as possible with a weight (a PR zone is typically about 15 minutes, and you try to increase your reps by 10% in that time period before increasing the weights). My only problem with traditional EDT is that it forces you to use relatively light weights and more reps then I like.  In addition, 15 minutes just feels to long to be constantly trying to bench press, or whatever.

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The other style of training that went into this is Bulldozer training by my friend Steve Shaw. In this style you use a lot of heavy weights and typically train with singles, doubles, or triples and attempt to hit a certain amount of reps for the day. This style is basic, hard, and effective, the three hallmarks of a good routine.

Ok, so what is GPDT and how did I meld the above routines? The first thing to note is that you will be training only three times a week. PR zones are still going to be used, but they are only five minutes long. You will only be doing a max of three to four exercises per day, so these workouts will be short, get in get out type training. Also you will use a bulldozer type set/rep scheme, so you will either aim for 15 singles, 10 doubles (20 reps), or 10 triples (30 reps) for your exercises. When I say aim, I mean you may not hit those numbers, but when you do you up the weight next time.

Here are the weights you should use depending on your rep choice

• Singles – three rep max
• Doubles – five rep max
• Triples – six or seven rep max

And finally here is an example routine:

Day A
Bench press – Doubles
Deadlift – Singles
Weighted Sit ups – 3×10

Day B
Squats – Triples
Dips – Doubles
Chin ups – Singles

Alternate each day over three non-consecutive days per week, such as Monday, Wednesday, Friday. You can mix and match which method you use, along with the exercises to fit your goals, this is just a simple set up for a beginning to intermediate power lifter.

Feel free to make your own revisions, but remember to keep training fun. If you hate it, you wont do it.

Related Posts

• Understanding Workouts – When Should I Add Weight?
• Understanding Workouts: What is Rep Timing
• Understanding Workouts: Reps and Sets
• 10 Common Bodybuilding Mistakes that Grind Progress to a Halt

2 Responses to “GPDT – Grim’s Power Density Training”

1. Vladimir says:

   April 27, 2010 at 3:02 pm

   Can I get some explanention , please ?
   You mean :
   15 singles (3 rep max) = 45 reps ? etc… or only 3 singles , 5 doubles and 6-7 triples? I didn’t understand when to use the PR? Can this program lead you to hyperthroplhy ?
   Thanks
2. Mike Gossett says:

   April 27, 2010 at 4:44 pm

   No what i was saying was to attempt to get 15 singles in 5min using your 3rm weight, so lets say you can get 200ibs for 3 reps on the bench, then you would set the clock and attempt to get all 15 reps.

   Its a PR zone that i talk about in the article, and it is just a term used for the amount of time on the clock (i.e. 5min in GPDT)

   As for Hypertrophy yes it could lead to some, but EDT maybe better suited.

   And as a final note, watch for the new article im writting about the changes i’ve made since this