LEVEL 3

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps

Superset
Wide-grip Pull-ups/Pulldowns: To Failure  

5-8 SET SUPERSET

Flat Barbell Press

Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps

Superset
T-Bar, Bent Over or 1 Arm Rows: 10 reps  

3-5 SET SUPERSET

Dips: 10-15 reps reps (add weight if needed)

Close-grip Chin-ups or Close Grip Pulldowns: To Failure

 

3-5 SET SUPERSET

Dumbbell Flys Or Band Flys: 15 reps Seated Cable Rows: 10-15 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

 

ADD ON HERE:

*Also each one you add adjust pump volume 1 less set

ADD SQUATEVERYDAY

*This happens before you deadlift if added

Week 1: 2-Count Pause - No bands Week 2: 2-Count Pause - 1 Red Band if available Week 3: 2-Count Pause - 2 Red Bands if available Week 4: 2-Count Pause - 3 Red Bands if available

ADD POWERLIFTING

*This happens after warmup **If you add Squateveryday it happens after that

Week 1: Off the Floor - Sumo or Conventional Deadlift Week 2: 1 Thick Mat + Orange Week 3: 1 Thick Mat + Red Week 4: 1 Thick Mat + Blacks

*If you don’t have bands go sumo one week, conventional the next

   

LEVEL 2

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

4-5 SET SUPERSET

Incline Bench Press

Week 1: 25, 15, 8, 5, 15 reps Week 2: 15, 8, 8, 5, 25 reps Week 3: 15, 8, 8, 5, 25 reps Week 4: 15, 8, 8, 5, 25 reps

Superset
Wide-grip Pull-ups/Pulldowns: To Failure  

5-7 SET SUPERSET

Flat Barbell Press

Week 1: 25, 15, 8, 5, 15 reps Week 2: 15, 8, 8, 5, 25 reps Week 3: 15, 8, 8, 5, 25 reps Week 4: 15, 8, 8, 5, 25 reps

Superset
T-Bar, Bent Over or 1 Arm Rows: 10 reps  

3-4 SET SUPERSET

Dips: 10-12 reps reps (add weight if needed)

Close-grip Chin-ups or Close Grip Pulldowns: To Failure

 

3-4 SET SUPERSET

Dumbbell Flys Or Band Flys: 12 reps Seated Cable Rows: 10-12 reps

 

ABS: 2-3 SETS

Ab Wheels: 12-15 reps Knee-ups: 12-15 reps Low Back Extensions: 12-15 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

 

ADD ON HERE:

*Also each one you add adjust pump volume 1 less set

ADD SQUATEVERYDAY

*This happens before you deadlift if added

Week 1: 3-Count Pause Week 2: 2-Count Pause Week 3: 1-Count Pause Week 4: No Pause

ADD POWERLIFTING

*This happens after warmup **If you add Squateveryday it happens after that

Week 1: Off the Floor - Sumo or Conventional Deadlift Week 2: 1 Thick Mat Week 3: 1 Thick Mat Week 4: 1 Thick Mat

*If you don’t have bands go sumo one week, conventional the next

   

LEVEL 1

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Walking Lunges: 2 minutes

 

PUMP WORK: 3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

3-4 SET SUPERSET

Incline Bench Press

Week 1: 20, 12, 8, 5, 12 reps Week 2: 12, 8, 8, 5, 20 reps Week 3: 12, 8, 8, 5, 20 reps Week 4: 12, 8, 8, 5, 20 reps

Superset
Wide-grip Pull-ups/Pulldowns: To Failure  

5-6 SET SUPERSET

Flat Barbell Press

Week 1: 20, 12, 8, 5, 12 reps Week 2: 12, 8, 8, 5, 20 reps Week 3: 12, 8, 8, 5, 20 reps Week 4: 12, 8, 8, 5, 20 reps

Superset
T-Bar, Bent Over or 1 Arm Rows: 8 reps  

3 SET SUPERSET

Dips: 8-10 reps reps (add weight if needed)

Close-grip Chin-ups or Close Grip Pulldowns: To Failure

 

3 SET SUPERSET

Dumbbell Flys Or Band Flys: 10 reps Seated Cable Rows: 10 reps

 

ABS: 2-3 SETS

Ab Wheels: 10-12 reps Knee-ups: 10-12 reps Low Back Extensions: 10-12 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400 meters

LEVEL 3

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

Barbell Military Press - Seated or Standing

Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps

Superset
Banded Arrows: 10-15 Reps  

Skullcrushers

If the hurt your elbows go light make them stronger

Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps

Superset
Band Pushdowns: 20 reps  

3-5 SET SUPERSET

Lateral Raises: 20, 15, 10, 5, 30 reps Tricep Pushdowns: 20, 15, 10, 5, 30 reps

 

3-5 SET SUPERSET

Frontal Raises: 10-15 reps Bench Dips: 25 reps

 

3-5 SET SUPERSET

Cable Shrugs: 20 reps Rope Pushdowns: 20 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

 

ADD SQUATEVERYDAY:

*This happens before you deadlift if added

Week 1: 3-Count Pause - No bands Week 2: 3-Count Pause 1 Red if available Week 3: 3-Count Pause - 2 Reds if available Week 4: 3-Count Pause - 3 Reds if available

   

LEVEL 2

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

Barbell Military Press - Seated or Standing

Week 1: 25, 15, 10, 5, 15 reps Week 2: 15, 10, 8, 5, 25 reps Week 3: 15, 10, 8, 5, 25 reps Week 4: 15, 10, 8, 5, 25 reps

Superset
Banded Arrows: 10-12 Reps  

Skullcrushers

If the hurt your elbows go light make them stronger

Week 1: 25, 15, 10, 5, 15 reps Week 2: 15, 10, 8, 5, 25 reps Week 3: 15, 10, 8, 5, 25 reps Week 4: 15, 10, 8, 5, 25 reps

Superset
Band Pushdowns: 15 reps  

3-4 SET SUPERSET

Lateral Raises: 15, 12, 10, 5, 25 reps Tricep Pushdowns: 15, 12, 10, 5, 25 reps

 

3-4 SET SUPERSET

Frontal Raises: 10-12 reps Bench Dips: 20 reps

 

3-4 SET SUPERSET

Cable Shrugs: 15 reps Rope Pushdowns: 15 reps

 

ABS: 3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

 

ADD SQUATEVERYDAY:

*This happens before you deadlift if added

Week 1: 3-Count Pause Week 2: 3-Count Pause Week 3: 3-Count Pause Week 4: 3-Count Pause

   

LEVEL 1

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Walking Lunges: 2 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

Barbell Military Press - Seated or Standing

Week 1: 20, 12, 10, 5, 12 reps Week 2: 12, 8, 6, 4, 20 reps Week 3: 12, 8, 6, 4, 20 reps Week 4: 12, 8, 6, 4, 20 reps

Superset
Banded Arrows: 10 reps  

Skullcrushers

If the hurt your elbows go light make them stronger

Week 1: 20, 12, 10, 5, 12 reps Week 2: 12, 8, 6, 4, 20 reps Week 3: 12, 8, 6, 4, 20 reps Week 4: 12, 8, 6, 4, 20 reps

Superset
Band Pushdowns: 12 reps  

3 SET SUPERSET

Lateral Raises: 12, 10, 8, 5, 20 reps Tricep Pushdowns: 12, 10, 8, 5, 20 reps

 

3-4 SET SUPERSET

Frontal Raises: 10 reps Bench Dips: 15 reps

 

3-4 SET SUPERSET

Cable Shrugs: 10 reps Rope Pushdowns: 10 reps

 

ABS: 3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400 meters

LEVEL 3

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

BACK SQUAT POWERLIFTING

MAX EFFORT WORK BAND WAVE


Week 1: 0 Bands - Speciality Bar or Regular Bar

Week 2: 2 Reds 1 Rep Max - Regular Bar

Week 3: 3 Reds 1 Rep Max - Bow Bar

Week 4: 4 Reds 1 Rep Max - Bow Bar

 OR

BACK SQUAT BODYBUILDING

Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps

 

SPLIT LEG SQUATS: 5 SET SUPERSET

With weights: 5 reps Plyo: 5 reps

 

LEG EXTENSIONS

3 sets of 25 reps

 

SINGLE LEGS: 3 SET SUPERSET

RDLs: 8-12 reps Single Leg Box Squat: 5-12 reps Leg Curls: 25 reps

 

SINGLE LEGS: 3 SET SUPERSET

Performis Good Mornings: 8 reps Single Leg Standing Calf Raises: 8 reps Double Leg Calf Raises - Seated: 25 reps

 

WEIGHTED BACK EXTENSIONS

3 sets of 8 reps

 

HEAVY SLED DRAGS

3 trips backwards

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 2

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

BACK SQUAT POWERLIFTING

MAX EFFORT WORK BAND WAVE


Week 1: Speciality Bar or Regular Bar

Week 2: 3-Count Pause 1 Rep Max - Regular Bar

Week 3: 2-Count Pause 1 Rep Max - Bow Bar

Week 4: 1-Count Pause 1 Rep Max - Bow Bar

 OR

BACK SQUAT BODYBUILDING

Week 1: 25, 15, 8, 5, 15 reps Week 2: 15, 8, 8, 5, 25 reps Week 3: 15, 8, 8, 5, 25 reps Week 4: 15, 8, 8, 5, 25 reps

 

SPLIT LEG SQUATS: 4 SET SUPERSET

With weights: 5 reps Plyo: 5 reps

 

LEG EXTENSIONS

3 sets of 20 reps

 

SINGLE LEGS: 2-3 SET SUPERSET

RDLs: 8-10 reps Single Leg Box Squat: 5-10 reps Leg Curls: 20 reps

 

SINGLE LEGS: 2-3 SET SUPERSET

Performis Good Mornings: 6-8 reps Single Leg Standing Calf Raises: 6-8 reps Double Leg Calf Raises - Seated: 20 reps

 

WEIGHTED BACK EXTENSIONS

2-3 sets of 8 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Walking Lunges: 2 minutes

 

SPLIT LEG SQUATS: 3-4 SET SUPERSET

With weights: 5 reps Plyo: 5 reps

 

LEG EXTENSIONS

3 sets of 15 reps

 

SINGLE LEGS: 2-3 SET SUPERSET

RDLs: 6-8 reps Single Leg Box Squat: 5-8 reps Leg Curls: 15 reps

 

SINGLE LEGS: 2-3 SET SUPERSET

Performis Good Mornings: 6 reps Single Leg Standing Calf Raises: 6 reps Double Leg Calf Raises - Seated: 15 reps

 

WEIGHTED BACK EXTENSIONS

2-3 sets of 8 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400 meters

LEVEL 3

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

WARMUP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 30, 12, 12, 12, 20 reps Week 2: 30, 10, 10, 10, 20 reps Week 3: 30, 8, 8, 8, 20 reps Week 4: 30, 5, 5, 5, 20 reps

Superset
Behind The Neck Pulldowns: 12-20 reps  

5-8 SET SUPERSET

Flat Barbell Press

Week 1: 20, 10, 8, 6, 20 reps Week 2: 20, 10, 8, 6,4, 20 reps Week 3: 20, 10, 8, 6,4, 20 reps Week 4: 20, 10, 8, 6,4, 20 reps

Superset
Seated Rows: 12-20 reps  

JAILHOUSE PUMP WORK: 5 SETS

Pull-ups: To failure

Dips: 10-15 reps reps (add weight if needed)

Push-ups: 20 reps

 

3-5 SET SUPERSET

Dumbbell Flys: 5-12 reps Dumbbell Pullovers: 5-12 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

 

ADD ON HERE:

*Also each one you add adjust pump volume 1 less set

ADD SQUATEVERYDAY:

*This happens before you deadlift if added

Week 1: 5-Count Pause - No bands Week 2: 5-Count Pause - 1 Red if available Week 3: 5-Count Pause - 2 Red if available Week 4: 5-Count Pause - 3 Red if available

   

LEVEL 2

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

WARMUP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 25, 10, 10, 10, 15 reps Week 2: 25, 10, 10, 10, 15 reps Week 3: 25, 8, 8, 8, 15 reps Week 4: 25, 5, 5, 5, 15 reps

Superset
Behind The Neck Pulldowns: 12-15 reps  

5-7 SET SUPERSET

Flat Barbell Press

Week 1: 15, 10, 8, 6, 15 reps Week 2: 15, 10, 8, 6,4, 15 reps Week 3: 15, 10, 8, 6,4, 15 reps Week 4: 15, 10, 8, 6,4, 15 reps

Superset
Seated Rows: 12-15 reps  

JAILHOUSE PUMP WORK: 4 SETS

Pull-ups: To failure

Dips: 10-12 reps reps (add weight if needed)

Push-ups: 15 reps

 

3-4 SET SUPERSET

Dumbbell Flys: 5-10 reps Dumbbell Pullovers: 5-10 reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400-800 meters

 

ADD ON HERE:

*Also each one you add adjust pump volume 1 less set

ADD SQUATEVERYDAY:

*This happens before you deadlift if added

Week 1: 5-Count Pause Week 2: 3-Count Pause Week 3: 1-Count Pause Week 4: No Pause

   

LEVEL 1

(GPP) General Physical Preparedness

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Walking Lunges: 2 minutes

 

WARMUP WORK: 2-3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 20, 8, 8, 8, 12 reps Week 2: 20, 8, 8, 8, 12 reps Week 3: 20, 6, 6, 6, 12 reps Week 4: 20, 5, 5, 5, 12 reps

Superset
Behind The Neck Pulldowns: 12 reps  

5-6 SET SUPERSET

Flat Barbell Press

Week 1: 12, 8, 6, 4, 12 reps Week 2: 12, 8, 6, 4, 12 reps Week 3: 12, 8, 6, 4, 12 reps Week 4: 12, 8, 6, 4, 12 reps

Superset
Seated Rows: 12 reps  

JAILHOUSE PUMP WORK: 3-4 SETS

Pull-ups: To failure

Dips: 10 reps reps (add weight if needed)

Push-ups: 12 reps

 

3 SET SUPERSET

Dumbbell Flys: 5-10 reps Dumbbell Pullovers: 5-10 reps

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk 10-15% Incline: 30-45 minutes OR Walking Lunges: 400 meters

LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Round Five: 30 Reps

Dumbbell Curls/Alternating Heavy for 20 & 10 rounds

Preacher Curls

Reverse Cable Curl

Seated Overhead Cable V-bar

Bench Dips

Dumbbell Skullcrushers

 

If you need more:...

 

3-5 SET SUPERSET

Incline Curls: 12 reps Rope Pushdowns: 15 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

ADD POWERLIFTING:

FRONT SQUAT

No pause to a Max

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 2-3 sets of 10-15 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 45 reps Round Two: 25 reps Round Three: 15 reps Round Four: 8 Reps Round Five: 25 Reps

Dumbbell Curls/Alternating Heavy for 20 & 10 rounds

Preacher Curls

Reverse Cable Curl

Seated Overhead Cable V-bar

Bench Dips

Dumbbell Skullcrushers

 

If you need more:...

 

3-4 SET SUPERSET

Incline Curls: 10 reps Rope Pushdowns: 12 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

ADD POWERLIFTING:

FRONT SQUAT

No pause to a Max

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10-12 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 20 reps Round Three: 10 reps Round Four: 6 Reps Round Five: 20 Reps

Dumbbell Curls/Alternating Heavy for 20 & 10 rounds

Preacher Curls

Reverse Cable Curl

Seated Overhead Cable V-bar

Bench Dips

Dumbbell Skullcrushers

 

If you need more:...

 

3 SET SUPERSET

Incline Curls: 8 reps Rope Pushdowns: 10 reps

 

AB CIRCUIT: 3 SETS

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

 

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes