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

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

BAND WAVE Week 1: 1 Black Week 2: 1 Black, 1 Red Week 3: 1 Black, 2 Red Week 4: 0 bands

 

CONJUGATE DEADLIFT MAX

Week 1: 4 Mats under plates Week 2: 3 Mat deficit Week 3: 2 Mats under plates Week 4: Straight weight

 

5-7 WIDTH TRI-SET

Pull-ups: To failure w/ 10-25 lbs Pull-ups: Regular reps till failure Pull-downs: 12 reps

 

5-7 THICKNESS TRI-SET

Bent Over Row or T-bar Rows: 6-8 reps Seated Rows: 20 reps 1 Arm Rows: 6-8 reps

 

6 SET BICEP PUMP SUPERSET

Bicep Curl Machine 20, 15, 12, 10, 5, 20 reps

Double Arm Incline Dumbbell Curl 20, 15, 12, 10, 5, 20 reps

 

LOW BACK & ABS HIGH VOLUME: 2 SETS

Low Back Extensions: 50 reps Weighted Crunches: 50 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): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

FRONT SQUAT

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

 

CONJUGATE DEADLIFT MAX

Week 1: 4 Mats under plates Week 2: 3 Mat deficit Week 3: 2 Mats under plates Week 4: Straight weight

 

5 WIDTH TRI-SET

Pull-ups: To failure Pull-ups: Regular reps till failure Pull-downs: 8-10 reps

 

5 THICKNESS TRI-SET

Bent Over Row or T-bar Rows: 6-8 reps Seated Rows: 15-20 reps 1 Arm Rows: 6-8 reps

 

5 SET BICEP PUMP SUPERSET

Bicep Curl Machine 15, 12, 10, 8, 5, 15 reps

Double Arm Incline Dumbbell Curls 15, 12, 10, 8, 5, 15 reps

 

LOW BACK & ABS HIGH VOLUME: 2 SETS

Low Back Extensions: 40 reps Weighted Crunches: 40 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): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

3-4 WIDTH TRI-SET

Pull-ups: To failure Pull-ups: Regular reps till failure Pull-downs: 8 reps

 

3-4 THICKNESS TRI-SET

Bent Over Row or T-bar Rows: 6-8 reps Seated Rows: 12-15 reps 1 Arm Rows: 6-8 reps

 

3-4 SET BICEP PUMP SUPERSET

Bicep Curl Machine 12, 10, 8, 6, 4, 12 reps

Double Arm Incline Dumbbell Curls 12, 10, 8, 6, 4, 12 reps

 

LOW BACK & ABS HIGH VOLUME: 2 SETS

Low Back Extensions: 30 reps Weighted Crunches: 30 reps

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

BENCH PRESS WORK SETS

Week 1: 5 sets of 8 reps Week 2: 5 sets of 5 reps Week 3: 1 Rep Max Week 4: 1 Rep Max Incline Bench

5-7 SET SUPERSET CHEST & BACK THICKNESS

Incline DB or Barbell Bench: 8 reps Cable, Barbell or DB Shrugs: 15-20 reps

5-7 SET QUAD-SET CHEST & BACK FULLNESS

Band Fly From Top: 15-20 reps Band Fly From Bottom: 15-20 reps Dips (banded if needed): 15-20 reps Banded Arrows: 15-20 reps

6 SET TRICEP PUMP SUPERSET

DB Skullcrushers 20, 15, 12, 10, 5, 20 reps

Straight Bar Pushdowns 20, 15, 12, 10, 5, 20 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 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): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

UPPER BACK BAND WARMUP: 2-3 SETS

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

BENCH PRESS WORK SETS

Week 1: 5 sets of 8 reps Week 2: 5 sets of 5 reps Week 3: 1 Rep Max Week 4: 1 Rep Max Incline Bench

5 SET SUPERSET CHEST & BACK THICKNESS

Incline DB or Barbell Bench: 6-8 reps Cable, Barbell or DB Shrugs: 12-15 reps

5 SET QUAD-SET CHEST & BACK FULLNESS

Band Fly From Top: 15 reps Band Fly From Bottom: 15 reps Dips (banded if needed): 15 reps Banded Arrows: 15 reps

5 SET TRICEP PUMP SUPERSET

DB Skullcrushers 15, 12, 10, 8, 5, 15 reps

Straight Bar Pushdowns 15, 12, 10, 8, 5, 15 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 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 12 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): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

UPPER BACK BAND WARMUP: 2 SETS

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

BENCH PRESS WORK SETS

Week 1: 5 sets of 6 reps Week 2: 5 sets of 3 reps Week 3: 1 Rep Max Week 4: 1 Rep Max Incline Bench

3-4 SET SUPERSET CHEST & BACK THICKNESS

Incline DB or Barbell Bench: 6 reps Cable, Barbell or DB Shrugs: 10-12 reps

3-4 SET QUAD-SET CHEST & BACK FULLNESS

Band Fly From Top: 12 reps Band Fly From Bottom: 12 reps Dips (banded if needed): 12 reps Banded Arrows: 12 reps

3-4 SET TRICEP PUMP SUPERSET

DB Skullcrushers 12, 10, 8, 6, 5, 12 reps

Straight Bar Pushdowns 12, 10, 8, 6, 5, 12 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps

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 MAX EFFORT WORK

BAR WAVE - ALL 1 REP MAXES

Week 1: Safety Bar + 1 Red Week 2: Safety Bar + 2 Red Week 3: Safety Bar Single, No bands Week 4: Regular Bar, No bands

 

5 SET SUPERSET

Slant Board Squat: 20 reps or heels up Stiff Leg Deadlifts: 20 reps

 

AB CIRCUIT: 3-5 SETS

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

 

BACKWARDS SLED DRAG

5 trips down n back heavy

   

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): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

BACK SQUAT MAX EFFORT WORK

BAR WAVE - ALL 1 REP MAXES

Week 1: Safety Bar Week 2: Safety Bar Week 3: Safety Bar Single, No bands Week 4: Regular Bar, No bands

 

4 SET SUPERSET

Slant Board Squat: 15 reps or heels up Stiff Leg Deadlifts: 15 reps

 

AB CIRCUIT: 3-4 SETS

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

 

BACKWARDS SLED DRAG

4 trips down n back heavy

   

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 12 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): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

3-4 SET SUPERSET

Slant Board Squat: 12 reps or heels up Stiff Leg Deadlifts: 12 reps

 

AB CIRCUIT: 3 SETS

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

 

BACKWARDS SLED DRAG

3 trips down n back heavy

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 1 Black, 1 Red

BAND WAVE Week 1: 1 Black Week 2: 1 Black, 1 Red Week 3: 0 Bands Week 4: 0 Bands

 

CONJUGATE CLEANS

To a Max

Week 1: EMOM 8 sets of 3 on the minute Week 2: EMOM 8 sets of 1 on the minute heavier Week 3: Max Rep from floor Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

To a Max

Week 1: 3x5 holding weights onto a 30 inch Week 2: Max 1 step Week 3: Max box squat & jump Week 4: 3x5 holding weights onto a 36 inch

 

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): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

FRONT SQUAT

8 sets of 2 reps for speed 1 Black, 1 Red

 

CONJUGATE CLEANS

To a Max

Week 1: EMOM 8 sets of 3 on the minute Week 2: EMOM 8 sets of 1 on the minute heavier Week 3: Max Rep from floor Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

To a Max

Week 1: 3x5 holding weights onto a 30 inch Week 2: Max 1 step Week 3: Max box squat & jump Week 4: 3x5 holding weights onto a 36 inch

 

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): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

CONJUGATE CLEANS

To a Max

Week 1: EMOM 8 sets of 3 on the minute Week 2: EMOM 8 sets of 1 on the minute heavier Week 3: Max Rep from floor Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

To a Max

Week 1: 3x5 holding weights onto a 30 inch Week 2: Max 1 step Week 3: Max box squat & jump Week 4: 3x5 holding weights onto a 36 inch

 

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

THE GAUNTLET OF ARM HUGENESS

7-Arm Exercise Circuit

Rep ranges each set: Round one: 30 reps Rounds two: 15 reps Round three: 6-8 reps Round four: 30 reps Round 5: if ya make it you pick

Straight Bar or Rope Tricep Pushdowns Band Pushdowns Straight Bar Curls Preacher Bench Curls Skullcrushers Bench Dips Incline Dumbbell Curls

Once done, rest for 2 minutes Repeat this for 5 sets

Your arms will feel ridiculous after this

   

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): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

THE GAUNTLET OF ARM HUGENESS

7-Arm Exercise Circuit

Rep ranges each set: Round one: 25 reps Rounds two: 12 reps Round three: 6-8 reps Round four: 25 reps Round 5: if ya make it you pick

Straight Bar or Rope Tricep Pushdowns Band Pushdowns Straight Bar Curls Preacher Bench Curls Skullcrushers Bench Dips Incline Dumbbell Curls

Once done, rest for 2 minutes Repeat this for 4-5 sets

Your arms will feel ridiculous after this

   

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 12 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): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

THE GAUNTLET OF ARM HUGENESS

7-Arm Exercise Circuit

Rep ranges each set: Round one: 20 reps Rounds two: 10 reps Round three: 6-8 reps Round four: 20 reps Round 5: if ya make it you pick

Straight Bar or Rope Tricep Pushdowns Band Pushdowns Straight Bar Curls Preacher Bench Curls Skullcrushers Bench Dips Incline Dumbbell Curls

Once done, rest for 2 minutes Repeat this for 3-4 sets

Your arms will feel ridiculous after this