LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

FRONT SQUAT

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

BAND WAVE Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: No Bands

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thick Mat Under Plates Week 2: 1 Thick Mat Deficit Week 3: 1 Thick Mat Under Plates + Red Week 4: 1 Thick Mat Deficit + Red

 

3 SETS EACH

GHD: 8-12 reps Ankle Weight Hamstrings: 30 reps

 

TRI-SET BACK PUMPZILLAS: 3-5 SET SUPERSET

Medium-grip Pull-ups: To failure Medium Grip Pulldowns: 12 reps heavy Low Cable Rows: 20-30 reps

 

TRI-SET BACK PUMPZILLAS: 3-5 SET SUPERSET

Chin-ups: To failure V-Bar Pulldowns: 12 reps heavy Cable 1-Arm or 1-Arm Rows: 30 reps

 

BICEP PUMP MONDAY BOOSTER: 3 SET SUPERSET

Bicep Curl Machine: 30 reps Alternate Curls: 12-15 reps Cable Curls: 30 reps

 

AB CIRCUIT: 3-5 SET SUPERSET

Knee-ups with Frog Legs: 10-25 reps Low Back Extensions: 20 reps

 

MONSTER WALKS

5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each side ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds each side

 

FRONT SQUAT

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

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thick Mat Under Plates Week 2: 1 Thick Mat Deficit Week 3: 1 Thick Mat Under Plates Week 4: 1 Thick Mat Deficit

 

2-3 SETS EACH

GHD: 8-10 reps Ankle Weight Hamstrings: 25 reps

 

TRI-SET BACK PUMPZILLAS: 3-4 SET SUPERSET

Medium-grip Pull-ups: To failure Medium Grip Pulldowns: 10 reps heavy Low Cable Rows: 20-25 reps

 

TRI-SET BACK PUMPZILLAS: 3-4 SET SUPERSET

Chin-ups: To failure V-Bar Pulldowns: 10 reps heavy Cable 1-Arm or 1-Arm Rows: 25 reps

 

BICEP PUMP MONDAY BOOSTER: 2-3 SET SUPERSET

Bicep Curl Machine: 25 reps Alternate Curls: 12 reps Cable Curls: 25 reps

 

AB CIRCUIT: 3-4 SET SUPERSET

Knee-ups with Frog Legs: 10-20 reps Low Back Extensions: 15 reps

 

MONSTER WALKS

4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 60 seconds Single Arm ISO Carry: 30 seconds each side ISO Shrug Hold: 60 seconds ISO Squat or Wall Squat: 60 seconds Low Back Extension Hold: 30 seconds each side

 

2-3 SETS EACH

GHD: 8 reps Ankle Weight Hamstrings: 20 reps

 

TRI-SET BACK PUMPZILLAS: 3 SET SUPERSET

Medium-grip Pull-ups: To failure Medium Grip Pulldowns:r 8 reps heavy Low Cable Rows: 15-20 reps

 

TRI-SET BACK PUMPZILLAS: 3 SET SUPERSET

Chin-ups: To failure V-Bar Pulldowns: 8 reps heavy Cable 1-Arm or 1-Arm Rows: 20 reps

 

BICEP PUMP MONDAY BOOSTER: 2-3 SET SUPERSET

Bicep Curl Machine: 15-20 reps Alternate Curls: 8-10 reps Cable Curls: 20 reps

 

AB CIRCUIT: 3 SET SUPERSET

Knee-ups with Frog Legs: 10-15 reps Low Back Extensions: 10 reps

 

MONSTER WALKS

3 minutes

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps

 

CONJUGATE BENCH PRESS MAX

*Always do an upper back exercise after pressing... either a Shrug or Band Arrows or 10-20 reps

**If you bench wide go close grip

Week 1: 1 Orange band - close grip Week 2: 2 Orange bands - close grip Week 3: Fat Bar or Football Bar Week 4: Close-grip Max

 

CHEST PUMPZILLAS: 3-5 SET SUPERSET

Pick a weight DB Bench Press: To failure Push-ups: To failure Band Flys: 15-20 reps Band Dips: 30 reps

 

TRICEP PUMP TUESDAY BOOSTER: 3 SET SUPERSET

Overhead band tricep Extensions: 30 reps Band Pushdowns: 30 reps DB Skullcrushers: 30 reps

 

AB CIRCUIT: 3-5 SET SUPERSET

Knee-ups with Frog Legs: 10-25 reps Low Back Extensions: 20 reps

 

SIDE 2 SIDE HURDLE STEP OVERS

5 minutes (30-33 inches)

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each side ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds each side

 

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 10-15 reps

 

CONJUGATE BENCH PRESS MAX

*Always do an upper back exercise after pressing... either a Shrug or Band Arrows or 10-20 reps

**If you bench wide go close grip

Week 1: 5-second pause Close-grip Week 2: 3-second pause Close-grip Week 3: 1-second pause Close-grip Week 4: Close-grip Max

 

CHEST PUMPZILLAS: 3-4 SET SUPERSET

Pick a weight DB Bench Press: To failure Push-ups: To failure Band Flys: 12-15 reps Band Dips: 25 reps

 

TRICEP PUMP TUESDAY BOOSTER: 2-3 SET SUPERSET

Overhead band tricep Extensions: 25 reps Band Pushdowns: 25 reps DB Skullcrushers: 25 reps

 

AB CIRCUIT: 3-4 SET SUPERSET

Knee-ups with Frog Legs: 10-20 reps Low Back Extensions: 15 reps

 

SIDE 2 SIDE HURDLE STEP OVERS

4 minutes (30-33 inches)

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 60 seconds Single Arm ISO Carry: 30 seconds each side ISO Shrug Hold: 60 seconds ISO Squat or Wall Squat: 60 seconds Low Back Extension Hold: 30 seconds each side

 

UPPER BACK BAND WARMUP: 2 SETS

Banded Arrows: 12 reps Banded Rotator Cuffs: 12 reps Banded Press: 10 reps

 

CONJUGATE BENCH PRESS MAX

*Always do an upper back exercise after pressing... either a Shrug or Band Arrows or 10-20 reps

**If you bench wide go close grip

Week 1: 5-second pause Close-grip Week 2: 3-second pause Close-grip Week 3: 1-second pause Close-grip Week 4: Close-grip Max

 

CHEST PUMPZILLAS: 3 SET SUPERSET

Pick a weight DB Bench Press: To failure Push-ups: To failure Band Flys: 10 reps Band Dips: 20 reps

 

TRICEP PUMP TUESDAY BOOSTER: 2 SET SUPERSET

Overhead band tricep Extensions: 20 reps Band Pushdowns: 20 reps DB Skullcrushers: 20 reps

 

AB CIRCUIT: 3 SET SUPERSET

Knee-ups with Frog Legs: 10-15 reps Low Back Extensions: 10 reps

 

SIDE 2 SIDE HURDLE STEP OVERS

3 minutes (30-33 inches)

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

BACK SQUAT

BAND WAVE: ALL TO A MAX

Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: No Bands

 

3 SETS EACH

High Rep Stiff Leg Deadlifts: 15-20 reps Ankle Weight Hamstrings: 30 reps

 

AB CIRCUIT: 3-5 SET SUPERSET

Knee-ups with Frog Legs: 10-25 reps Low Back Extensions: 20 reps

 

WEIGHT WALKING LUNGES

5 minutes w/ 8-20 lb. dumbbells

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each side ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds each side

 

BACK SQUAT

BAND WAVE: ALL TO A MAX

Week 1: 5-second pause Week 2: 3-second pause Week 3: 1-second pause Week 4: No pause

 

2-3 SETS EACH

High Rep Stiff Leg Deadlifts: 15 reps Ankle Weight Hamstrings: 25 reps

 

AB CIRCUIT: 3-4 SET SUPERSET

Knee-ups with Frog Legs: 10-20 reps Low Back Extensions: 15 reps

 

WEIGHT WALKING LUNGES

4 minutes w/ 8-20 lb. dumbbells

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 60 seconds Single Arm ISO Carry: 30 seconds each side ISO Shrug Hold: 60 seconds ISO Squat or Wall Squat: 60 seconds Low Back Extension Hold: 30 seconds each side

 

2-3 SETS EACH

High Rep Stiff Leg Deadlifts: 10 reps Ankle Weight Hamstrings: 20 reps

 

AB CIRCUIT: 3 SET SUPERSET

Knee-ups with Frog Legs: 10-15 reps Low Back Extensions: 10 reps

 

WEIGHT WALKING LUNGES

3 minutes w/ 8-20 lb. dumbbells

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

FRONT SQUAT

8 sets of 2 reps for speed

BAND WAVE Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: No bands

 

CONJUGATE CLEANS

*All to a Max

Week 1: EMOM 8 sets of 2 on the minute Week 2: EMOM 8 sets of 1 on the minute Week 3: Max Rep From Hang Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

*All to a Max

Week 1: Depth Jump 20 / 33 hurdle Max Week 2: Hurdle Hurdle Max Week 3: Ankle Weight Max Standing Week 4: Max Box Jump

 

GPP CONDITIONING

Jump Rope: 5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each side ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds each side

 

FRONT SQUAT

8 sets of 2 reps for speed

 

CONJUGATE CLEANS

*All to a Max

Week 1: EMOM 8 sets of 2 on the minute Week 2: EMOM 8 sets of 1 on the minute Week 3: Max Rep From Hang Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

*All to a Max

Week 1: Depth Jump 20 / 33 hurdle Max Week 2: Hurdle Hurdle Max Week 3: Ankle Weight Max Standing Week 4: Max Box Jump

 

GPP CONDITIONING

Jump Rope: 4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 60 seconds Single Arm ISO Carry: 30 seconds each side ISO Shrug Hold: 60 seconds ISO Squat or Wall Squat: 60 seconds Low Back Extension Hold: 30 seconds each side

 

CONJUGATE CLEANS

*All to a Max

Week 1: EMOM 6 sets of 2 on the minute Week 2: EMOM 6 sets of 1 on the minute Week 3: Max Rep From Hang Week 4: EMOM 6 sets 2 on the minute

 

CONJUGATE BOX JUMPS

*All to a Max

Week 1: Depth Jump 20 / 33 hurdle Max Week 2: Hurdle Hurdle Max Week 3: Ankle Weight Max Standing Week 4: Max Box Jump

 

GPP CONDITIONING

Jump Rope: 3 minutes

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

BICEP INSANITY: 3-5 SET CIRCUIT

Regular & Hammer Curl: Rep Progression: 6 reps Incline Dumbbell Curls: 8-12 reps Alternating Dumbell Curls: 8-12 reps Bicep Machine: 30 reps

 

TRICEP INSANITY: 3-5 SET CIRCUIT

Rep Progression Barbell Skullcrushers (Nose & Forehead): 6 reps Heavy Straight Bar Pushdowns: 15 reps Bodyweight Skullcrushers: 8-12 reps Overhead Cable Extensions or Band Pushdowns: 30 reps

 

SHOULDER INSANITY: 3-5 SET CIRCUIT

Lateral & Front Raise Rep Progression: 6 reps DB Military Press: 12-15 reps Arnold Press: 12 reps Cable or Band Laterals: 25 reps

 

AB CIRCUIT: 3-5 SET SUPERSET

Knee-ups with Frog Legs: 10-25 reps Low Back Extensions: 20 reps

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each side ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds each side

 

BICEP INSANITY: 3-4 SET CIRCUIT

Regular & Hammer Curl: Rep Progression: 5 reps Incline Dumbbell Curls: 8-10 reps Alternating Dumbell Curls: 8-10 reps Bicep Machine: 25 reps

 

TRICEP INSANITY: 3-4 SET CIRCUIT

Rep Progression Barbell Skullcrushers (Nose & Forehead): 5 reps Heavy Straight Bar Pushdowns: 12 reps Bodyweight Skullcrushers: 8-10 reps Overhead Cable Extensions or Band Pushdowns: 25 reps

 

SHOULDER INSANITY: 3-4 SET CIRCUIT

Lateral & Front Raise Rep Progression: 5 reps DB Military Press: 12 reps Arnold Press: 10 reps Cable or Band Laterals: 20 reps

 

AB CIRCUIT: 3-4 SET SUPERSET

Knee-ups with Frog Legs: 10-20 reps Low Back Extensions: 15 reps

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 60 seconds Single Arm ISO Carry: 30 seconds each side ISO Shrug Hold: 60 seconds ISO Squat or Wall Squat: 60 seconds Low Back Extension Hold: 30 seconds each side

 

BICEP INSANITY: 3 SET CIRCUIT

Regular & Hammer Curl: Rep Progression: 4-5 reps Incline Dumbbell Curls: 8 reps Alternating Dumbell Curls: 8 reps Bicep Machine: 20 reps

 

TRICEP INSANITY: 3 SET CIRCUIT

Rep Progression Barbell Skullcrushers (Nose & Forehead): 4-5 reps Heavy Straight Bar Pushdowns: 10 reps Bodyweight Skullcrushers: 8 reps Overhead Cable Extensions or Band Pushdowns: 20 reps

 

SHOULDER INSANITY: 3 SET CIRCUIT

Lateral & Front Raise Rep Progression: 4-5 reps DB Military Press: 10 reps Arnold Press: 8 reps Cable or Band Laterals: 15 reps

 

AB CIRCUIT: 3 SET SUPERSET

Knee-ups with Frog Legs: 10-15 reps Low Back Extensions: 10 reps