LEVEL 3

(GPP) General Physical Preparedness

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

PUMP WORK: 4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

5 SET SUPERSET

Incline Bench Press Week 1: 30 reps Week 2: 25 reps Week 3: 20 reps Week 4: 30 reps

Superset
Double Arm Dumbbell Rows: 20 reps  

5-8 SET SUPERSET

Flat Dumbbell Press Week 1: 30 reps Week 2: 25 reps Week 3: 20 reps Week 4: 30 reps

Superset
Dumbbell Shrugs: 20-30 reps  

5 SET SUPERSET

Dumbbell Flys or Band Flys: 25 reps Banded Rows: 25 reps

FINISHER PUMP WORK: 4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

CONDITIONING OPTIONS

Incline Walk on 10-15%: 30-45 minutes OR Walking Lunges: 400-80om

LEVEL 2

(GPP) General Physical Preparedness

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

PUMP WORK: 3-4 SETS

Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps

4-5 SET SUPERSET

Incline Bench Press

Week 1: 25 reps Week 2: 20 reps Week 3: 15 reps Week 4: 25 reps

Superset
Double Arm Dumbbell Rows: 15 reps  

5-8 SET SUPERSET

Flat Dumbbell Press

Week 1: 25 reps Week 2: 20 reps Week 3: 15 reps Week 4: 20 reps

Superset
Dumbbell Shrugs: 20-25 reps  

4-5 SET SUPERSET

Dumbbell Flys or Band Flys: 20 reps Banded Rows: 20 reps

FINISHER PUMP WORK: 3-4 SETS

Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

CONDITIONING OPTIONS

Incline Walk on 10-15%: 35-40 minutes OR Walking Lunges: 400-80om

LEVEL 1

(GPP) General Physical Preparedness

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

PUMP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

3-4 SET SUPERSET

Incline Bench Press

Week 1: 20 reps Week 2: 15 reps Week 3: 12 reps Week 4: 20 reps

Superset
Double Arm Dumbbell Rows: 12 reps  

5-7 SET SUPERSET

Flat Dumbbell Press

Week 1: 20 reps Week 2: 15 reps Week 3: 12 reps Week 4: 20 reps

Superset
Dumbbell Shrugs: 15-20 reps  

3-4 SET SUPERSET

Dumbbell Flys or Band Flys: 15 reps Banded Rows: 15 reps

FINISHER PUMP WORK: 3 SETS

Push-ups: 12-15 reps Rotator Cuffs: 12-15 reps

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

CONDITIONING OPTIONS

Incline Walk on 10-15%: 30-35 minutes OR Walking Lunges: 400m

LEVEL 3

(GPP) General Physical Preparedness

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

PUMP WORK: 4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 30 reps Week 2: 25 reps Week 3: 20 reps Week 4: 25 reps

Superset
Banded Arrows: 25 reps  

DUMBBELL SKULLCRUSHERS

Week 1: 30 reps Week 2: 25 reps Week 3: 20 reps Week 4: 30 reps

Superset
Band Pushdowns: 20 reps  

5 SET SUPERSET

Lateral Raises: 30 reps Tricep Band Pushdowns: 30 reps

5 SET SUPERSET

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

5 SET SUPERSET

Dumbbell Shrugs: 20 reps Elbow-out Press: 20 reps

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

CONDITIONING OPTIONS

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

LEVEL 2

(GPP) General Physical Preparedness

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

PUMP WORK: 3-4 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 25 reps Week 2: 20 reps Week 3: 15 reps Week 4: 20 reps

Superset
Banded Arrows: 20 reps  

DUMBBELL SKULLCRUSHERS

Week 1: 25 reps Week 2: 20 reps Week 3: 15 reps Week 4: 25 reps

Superset
Band Pushdowns: 15 reps  

4-5 SET SUPERSET

Lateral Raises: 25 reps Tricep Band Pushdowns: 25 reps

4-5 SET SUPERSET

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

4-5 SET SUPERSET

Dumbbell Shrugs: 15 reps Elbow-out Press: 15 reps

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

CONDITIONING OPTIONS

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

LEVEL 1

(GPP) General Physical Preparedness

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

PUMP WORK: 3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 20 reps Week 2: 15 reps Week 3: 12 reps Week 4: 15 reps

Superset
Banded Arrows: 15 reps  

DUMBBELL SKULLCRUSHERS

Week 1: 20 reps Week 2: 15 reps Week 3: 12 reps Week 4: 20 reps

Superset
Band Pushdowns: 12 reps  

3-4 SET SUPERSET

Lateral Raises: 20 reps Tricep Band Pushdowns: 20 reps

3-4 SET SUPERSET

Frontal Raises: 10 reps Bench Dips: 15 reps

3-4 SET SUPERSET

Dumbbell Shrugs: 12 reps Elbow-out Press: 12 reps

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

CONDITIONING OPTIONS

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

LEVEL 3

(GPP) General Physical Preparedness

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

DUMBBELL GOBELT 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 SUPERSET: 5 SETS

With weights: 5 reps Plyo: 5 reps

SINGLE LEG SUPERSET: 5 SETS

RDL: 8-12 reps Single Leg Box Squat: 5-12 reps

SINGLE LEG SUPERSET: 3 SETS

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

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

CONDITIONING OPTIONS

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

LEVEL 2

(GPP) General Physical Preparedness

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

DUMBBELL GOBELT SQUAT BODYBUILDING

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

SPLIT LEG SQUATS SUPERSET: 4-5 SETS

With weights: 5 reps Plyo: 5 reps

SINGLE LEG SUPERSET: 4 SETS

RDL: 8-10 reps Single Leg Box Squat: 5-10 reps

SINGLE LEG SUPERSET: 2-3 SETS

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

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

CONDITIONING OPTIONS

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

LEVEL 1

(GPP) General Physical Preparedness

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

DUMBBELL GOBELT SQUAT BODYBUILDING

Week 1: 20, 12, 10, 5, 20 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

SPLIT LEG SQUATS SUPERSET: 3-4 SETS

With weights: 5 reps Plyo: 5 reps

SINGLE LEG SUPERSET: 3-4 SETS

RDL: 8 reps Single Leg Box Squat: 5-8 reps

SINGLE LEG SUPERSET: 2-3 SETS

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

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

CONDITIONING OPTIONS

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

LEVEL 3

(GPP) General Physical Preparedness

Sled Drag: 3 minutes sled drag or tread-sled (treadmill turned off) 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 Dumbbell Press

Week 1: 30 reps Week 2: 25 reps Week 3: 20 reps Week 4: 30 reps

Superset One Arm Rows: 25 reps

5-8 SET SUPERSET

Flat Dumbbell Press

Week 1: 30 reps Week 2: 25 reps Week 3: 20 reps Week 4: 30 reps

Superset
Seated Band Rows: 50 reps  

JAILHOUSE PUMP WORK: 5 SETS

Pull-ups: To failure Dips: 10-15 reps Push-ups: 20 reps

5 SET SUPERSET

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

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

CONDITIONING OPTIONS

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

LEVEL 2

(GPP) General Physical Preparedness

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

WARMUP WORK: 3 SETS

Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps

4-5 SET SUPERSET

Incline Dumbbell Press

Week 1: 25 reps Week 2: 20 reps Week 3: 15 reps Week 4: 25 reps

Superset One Arm Rows: 20 reps

5-7 SET SUPERSET

Flat Dumbbell Press

Week 1: 25 reps Week 2: 20 reps Week 3: 15 reps Week 4: 25 reps

Superset
Seated Band Rows: 40 reps  

JAILHOUSE PUMP WORK: 4-5 SETS

Pull-ups: To failure Dips: 10-12 reps Push-ups: 15 reps

4-5 SET SUPERSET

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

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

CONDITIONING OPTIONS

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

LEVEL 1

(GPP) General Physical Preparedness

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

WARMUP WORK: 2-3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

3-4 SET SUPERSET

Incline Dumbbell Press

Week 1: 20 reps Week 2: 15 reps Week 3: 12 reps Week 4: 20 reps

Superset One Arm Rows: 15 reps

5-6 SET SUPERSET

Flat Dumbbell Press

Week 1: 20 reps Week 2: 15 reps Week 3: 12 reps Week 4: 20 reps

Superset
Seated Band Rows: 30 reps  

JAILHOUSE PUMP WORK: 3-4 SETS

Pull-ups: To failure Dips: 8-10 reps Push-ups: 12 reps

3-4 SET SUPERSET

Dumbbell Flys: 5-8 reps Dumbbell Pullovers: 5-8 reps

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

CONDITIONING OPTIONS

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

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 Dumbbell Curls or Incline Dumbbell Curls

Reverse Cable Curl

Seated Overhead Tricep Extension (1 dumbbell)

Bench Dips

Dumbbell Skullcrushers

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

CONDITIONING OPTIONS

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

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 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: 10 Reps Round Five: 25 Reps

Dumbbell Curls/Alternating Heavy for 20 & 10 rounds


Preacher Dumbbell Curls or Incline Dumbbell Curls

Reverse Cable Curl

Seated Overhead Tricep Extension (1 dumbbell)

Bench Dips

Dumbbell Skullcrushers

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

CONDITIONING OPTIONS

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

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 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: 5 Reps Round Five: 20 Reps

Dumbbell Curls/Alternating Heavy for 20 & 10 rounds


Preacher Dumbbell Curls or Incline Dumbbell Curls

Reverse Cable Curl

Seated Overhead Tricep Extension (1 dumbbell)

Bench Dips

Dumbbell Skullcrushers

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

CONDITIONING OPTIONS

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

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

CONDITIONING OPTIONS

Incline Walk on 10-15%: 30-45 minutes OR Walking Lunges: 400-80om

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

CONDITIONING OPTIONS

Incline Walk on 10-15%: 30-45 minutes OR Walking Lunges: 400-80om