LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set of 50 reps each

 

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black, 1 Red Week 4: 2 Black

 

CONJUGATE DEADLIFT MAX

DEFICIT WAVE

Week 1: 1 Thick, 1 Thin Mat Week 2: 1 Thick Mat Week 3: 1 Thin Mat Week 4: Straight Weight Off the Floor

 

5 SET TRI-SET

Weighted GHD or Hammy Strap: 5 reps Good Mornings with Safety bar or Straight Bar: 5 reps Back Extensions with Weight: 5 reps

 

PYRAMID SET BACK SUPERSET

Weighted Chin-ups: 12, 10, 8, 6, 20 reps, To failure 1 Arm Rows: 12, 10, 8, 6, 20 reps, To failure

 

5 SETS

Mike Mentzer Pre-Exhaust

1 Arm Pulldowns: 15 reps each Wide Grip Pull-ups: To failure

 

AB CIRCUIT: 3-5 SETS

Straight Legs: 20 reps Knee-ups: 20 reps Ab wheels: 20 reps Weighted Crunches: 20 reps Stick Twist: 20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set of 40 reps each

 

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

DEFICIT WAVE

Week 1: 1 Thick, 1 Thin Mat Week 2: 1 Thick Mat Week 3: 1 Thin Mat Week 4: Straight Weight Off the Floor

 

4 SET TRI-SET

Weighted GHD or Hammy Strap: 5 reps Good Mornings with Safety bar or Straight Bar: 5 reps Back Extensions with Weight: 5 reps

 

PYRAMID SET BACK SUPERSET

Weighted Chin-ups: 10, 8, 6, 4, 15 reps, To failure 1 Arm Rows: 10, 8, 6, 4, 15 reps, To failure

 

4 SETS

Mike Mentzer Pre-Exhaust

1 Arm Pulldowns: 10-15 reps each Wide Grip Pull-ups: To failure

 

AB CIRCUIT: 3-5 SETS

Straight Legs: 15 reps Knee-ups: 15 reps Ab wheels: 15 reps Weighted Crunches: 15 reps Stick Twist: 15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-45 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set of 30 reps each

 

3 SET TRI-SET

Weighted GHD or Hammy Strap: 5 reps Good Mornings with Safety bar or Straight Bar: 5 reps Back Extensions with Weight: 5 reps

 

PYRAMID SET BACK SUPERSET

Weighted Chin-ups: 8, 6, 4 4, 12 reps, To failure 1 Arm Rows: 8, 6, 4 4, 12 reps, To failure

 

3 SETS

Mike Mentzer Pre-Exhaust

1 Arm Pulldowns: 10-12 reps each Wide Grip Pull-ups: To failure

 

AB CIRCUIT: 3-4 SETS

Straight Legs: 12-15 reps Knee-ups: 12-15 reps Ab wheels: 12-15 reps Weighted Crunches: 12-15 reps Stick Twist: 12-15 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

Hill Walking or Rucking: 30 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set of 50 reps each

 

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black, 1 Red Week 4: 2 Black

 

WARMUP: 2-3 SETS

Banded Arrows: 20 reps Rotator Cuff: 20 reps V-Bar Pulldowns: 20 reps

 

CONJUGATE BENCH W/ SPECIALTY BARS

*Just do pauses if you don’t have access to all the extras (i.e. chains)

Week 1: Football Bar + 2 Chains + 3-count pause Week 2: Fat Bar + 2 Chains + 2-count pause Week 3: Arch Bar + 2 Chains + 1-count pause Week 4: Regular Bar + No Chains + 5-count pause

*High rep Pulldowns in between sets for 20 reps

 

BARBELL SKULLS W/ BANDS

Work up to a Max Single

Week 1: Red Band 1 Rep Max, then 8 Rep Max with no bands

Week 2: Black Band 1 Rep Max, then 5 Rep Max with no bands

Week 3: Red Band 3 Rep Max, 3 Rep Max with no bands

Week 4: Black Band 3 Rep Max, 1 Rep Max with no bands (Then take off bands & work up to another heavy set of 1-5 reps

*Superset all sets with 20 V-bar Pulldowns

 

3-5 SET SUPERSET

Mike Mentzer Pre Exhaust

Chest Fly Flat Bench: 15 reps each Incline Barbell or Dumbbell Bench: Failure set with 95-135 lbs

 

3-5 SET SUPERSET

Mike Mentzer Pre Exhaust

Rope Pushdowns: 15 reps heavy Bodyweight Skullcrushers: To failure

 

AB CIRCUIT: 3-5 SETS

Straight Legs: 20 reps Knee-ups: 20 reps Ab wheels: 20 reps Weighted Crunches: 20 reps Stick Twist: 20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set of 40 reps each

 

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

WARMUP: 2-3 SETS

Banded Arrows: 15 reps Rotator Cuff: 15 reps V-Bar Pulldowns: 15 reps

 

CONJUGATE BENCH W/ SPECIALTY BARS

*Just do pauses if you don’t have access to all the extras (i.e. chains)

Week 1: Football Bar + 3-count pause Week 2: Fat Bar + 2-count pause Week 3: Arch Bar + 1-count pause Week 4: Regular Bar + 5-count pause

*High rep Pulldowns in between sets for 15-20 reps

 

BARBELL SKULLS W/ BANDS

Work up to a Max Single

Week 1: 6 Rep Max with no bands

Week 2: 5 Rep Max with no bands

Week 3: 3 Rep Max with no bands

Week 4: 1 Rep Max with no bands

*Superset all sets with 15-20 V-bar Pulldowns

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Chest Fly Flat Bench: 12 reps each Incline Barbell or Dumbbell Bench: Failure set with 95-135 lbs

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Rope Pushdowns: 12 reps heavy Bodyweight Skullcrushers: To failure

 

AB CIRCUIT: 3-4 SETS

Straight Legs: 15 reps Knee-ups: 15 reps Ab wheels: 15 reps Weighted Crunches: 15 reps Stick Twist: 15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set of 30 reps each

 

WARMUP: 2 SETS

Banded Arrows: 12 reps Rotator Cuff: 12 reps V-Bar Pulldowns: 12 reps

 

CONJUGATE BENCH

*Just do pauses if you don’t have access to all the extras (i.e. chains)

Week 1: 3-count pause Week 2: 2-count pause Week 3: 1-count pause Week 4: 5-count pause

*High rep Pulldowns in between sets for 12-15 reps

 

BARBELL SKULLS

Work up to a Max Single

Week 1: 6 Rep Max

Week 2: 5 Rep Max

Week 3: 3 Rep Max

Week 4: 1 Rep Max

*Superset all sets with 12-15 V-bar Pulldowns

 

3 SET SUPERSET

Mike Mentzer Pre Exhaust

Chest Fly Flat Bench: 10 reps each Incline Barbell or Dumbbell Bench: Failure set with 95-135 lbs

 

3 SET SUPERSET

Mike Mentzer Pre Exhaust

Rope Pushdowns: 10 reps heavy Bodyweight Skullcrushers: To failure

 

AB CIRCUIT: 3 SETS

Straight Legs: 12 reps Knee-ups: 12 reps Ab wheels: 12 reps Weighted Crunches: 12 reps Stick Twist: 12 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

Hill Walking or Rucking: 30-45 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set of 50 reps each

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 1 Black Band to a 3 Rep Max Week 2: 2 Red Bands to a 2 Rep Max Week 3: 1 Black, 1 Red Band to a 1 Rep Max Week 4: 2 Black Bands to a 1 Rep Max

 

3-5 SET SUPERSET

Mike Mentzer Pre Exhaust

Sissy Squats or Leg Extensions: 10-15 reps each

High Bar Back Squats (heels up): To failure w/ 135 lbs

 

HIGH REP HAMSTRINGS: 3 SETS

GHD: 20-30 reps Ankle Weight Hamstrings: 30 reps

 

AB CIRCUIT: 3-5 SETS

Straight Legs: 20 reps Knee-ups: 20 reps Ab wheels: 20 reps Weighted Crunches: 20 reps Stick Twist: 20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set of 40 reps each

 

BACK SQUAT MAX EFFORT WORK

Week 1: 3 Rep Max Week 2: 2 Rep Max Week 3: 1 Rep Max Week 4: 1 Rep Max

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Sissy Squats or Leg Extensions: 10-12 reps each

High Bar Back Squats (heels up): To failure w/ 135 lbs

 

HIGH REP HAMSTRINGS: 2-3 SETS

GHD: 20-25 reps Ankle Weight Hamstrings: 25-30 reps

 

AB CIRCUIT: 3-4 SETS

Straight Legs: 15-20 reps Knee-ups: 15-20 reps Ab wheels: 15-20 reps Weighted Crunches: 15-20 reps Stick Twist: 15-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set of 30 reps each

 

3 SET SUPERSET

Mike Mentzer Pre Exhaust

Sissy Squats or Leg Extensions: 8-10 reps each

High Bar Back Squats (heels up): To failure w/ 135 lbs

 

HIGH REP HAMSTRINGS: 2 SETS

GHD: 15-20 reps Ankle Weight Hamstrings: 15-20 reps

 

AB CIRCUIT: 3 SETS

Straight Legs: 15 reps Knee-ups: 15 reps Ab wheels: 15 reps Weighted Crunches: 15 reps Stick Twist: 15 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

Hill Walking or Rucking: 30-45 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set of 50 reps each

 

FRONT SQUAT

5-count pause to a sub max rep - leave 1 or 2 in the tank 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black, 1 Red Week 4: 2 Black

 

8 SET SUPERSET

Pull-ups: To Failure (If you can’t do any use a band or do 12-15 Pulldowns)

Incline Barbell Bench Press (high touch): 20 reps

 

5 SET SUPERSET

Flat Chest Flys: 15 reps Flat Illegally Wide Grip bench Press: 20 reps Chin-ups: To failure

 

3-5 SET SUPERSET

Cable Laterals: 20 reps Dumbell Laterals: 12 reps Lying Laterals: 12 reps

 

AB CIRCUIT: 3-5 SETS

Straight Legs: 20 reps Knee-ups: 20 reps Ab wheels: 20 reps Weighted Crunches: 20 reps Stick Twist: 20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set of 40 reps each

 

FRONT SQUAT

5-count pause to a sub max rep - leave 1 or 2 in the tank 3, 3, 3, 1, 1, 1 reps

 

7 SET SUPERSET

Pull-ups: To Failure (If you can’t do any use a band or do 12-15 Pulldowns)

Incline Barbell Bench Press (high touch): 15 reps

 

4 SET SUPERSET

Flat Chest Flys: 12 reps Flat Illegally Wide Grip bench Press: 15 reps Chin-ups: To failure

 

3-4 SET SUPERSET

Cable Laterals: 15 reps Dumbell Laterals: 10 reps Lying Laterals: 10 reps

 

AB CIRCUIT: 3-4 SETS

Straight Legs: 15-20 reps Knee-ups: 15-20 reps Ab wheels: 15-20 reps Weighted Crunches: 15-20 reps Stick Twist: 15-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-45 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set of 30 reps each

 

6 SET SUPERSET

Pull-ups: To Failure (If you can’t do any use a band or do 12 Pulldowns)

Incline Barbell Bench Press (high touch): 12 reps

 

3 SET SUPERSET

Flat Chest Flys: 10 reps Flat Illegally Wide Grip bench Press: 12 reps Chin-ups: To failure

 

3 SET SUPERSET

Cable Laterals: 12 reps Dumbell Laterals: 8 reps Lying Laterals: 8 reps

 

AB CIRCUIT: 3 SETS

Straight Legs: 12-15 reps Knee-ups: 12-15 reps Ab wheels: 12-15 reps Weighted Crunches: 12-15 reps Stick Twist: 12-15 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

Hill Walking or Rucking: 30-45 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set of 50 reps each

 

FRONT SQUAT

No bands Wrap up, belt to a 1 Rep Max

 

BICEP RIDICULOUSNESS: 5 SET SUPERSET

Straight Barbell Curls: 30 reps Bicep Machine: 30 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

 

TRICEP RIDICULOUSNESS: 5 SET SUPERSET

Straight Bar Skullcrushers: 30 reps Overhead Rope Tricep Extensions: 30 reps Straight Bar Pushdowns: 12 reps, 12 1/.4 reps

 

HEAVY MINI GAUNTLET: 3-5 SET CIRCUIT

Alternating DB Curls: 12 reps Dumbbell Rollbacks: 12 reps DB Hammer Curls: 12 reps Overhead Pushdowns: 12 reps

 

HIGH REP FINISHER: 3-5 SET SUPERSET

Bicep Machine: 50 reps Band Pushdowns: 50 reps

 

AB CIRCUIT: 3-5 SETS

Straight Legs: 20 reps Knee-ups: 20 reps Ab wheels: 20 reps Weighted Crunches: 20 reps Stick Twist: 20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set of 40 reps each

 

FRONT SQUAT

No bands Wrap up, belt to a 1 Rep Max

 

BICEP RIDICULOUSNESS: 4 SET SUPERSET

Straight Barbell Curls: 25 reps Bicep Machine: 25 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

 

TRICEP RIDICULOUSNESS: 4 SET SUPERSET

Straight Bar Skullcrushers: 25 reps Overhead Rope Tricep Extensions: 25 reps Straight Bar Pushdowns: 10 reps, 10 1/.4 reps

 

HEAVY MINI GAUNTLET: 3-4 SET CIRCUIT

Alternating DB Curls: 10 reps Dumbbell Rollbacks: 10 reps DB Hammer Curls: 10 reps Overhead Pushdowns: 10 reps

 

HIGH REP FINISHER: 3-4 SET SUPERSET

Bicep Machine: 40 reps Band Pushdowns: 40 reps

 

AB CIRCUIT: 3-4 SETS

Straight Legs: 15-20 reps Knee-ups: 15-20 reps Ab wheels: 15-20 reps Weighted Crunches: 15-20 reps Stick Twist: 15-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set of 30 reps each

 

BICEP RIDICULOUSNESS: 3 SET SUPERSET

Straight Barbell Curls: 20 reps Bicep Machine: 20 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

 

TRICEP RIDICULOUSNESS: 3 SET SUPERSET

Straight Bar Skullcrushers: 20 reps Overhead Rope Tricep Extensions: 20 reps Straight Bar Pushdowns: 8 reps, 8 1/.4 reps

 

HEAVY MINI GAUNTLET: 3 SET CIRCUIT

Alternating DB Curls: 8 reps Dumbbell Rollbacks: 8 reps DB Hammer Curls: 8 reps Overhead Pushdowns: 8 reps

 

HIGH REP FINISHER: 3 SET SUPERSET

Bicep Machine: 30 reps Band Pushdowns: 30 reps

 

AB CIRCUIT: 3 SETS

Straight Legs: 12-15 reps Knee-ups: 12-15 reps Ab wheels: 12-15 reps Weighted Crunches: 12-15 reps Stick Twist: 12-15 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

Hill Walking or Rucking: 30-45 minutes

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes

GPP CONDITIONING

Walking Lunges: 400-800 meters

Hill Walking or Rucking: 30-60 minutes