LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

DB Incline Bench Press Week 1: 30, 30, 30, 30, 30 reps Week 2: 20, 20, 20, 20, 20 reps Week 3: 10, 10, 10, 10, 10 reps Week 4: 30, 25, 20, 15, 10 reps

SUPERSET WITH:

Wide-grip Pull-ups/Pulldowns: To Failure or 15-20 reps

OR Chest Supported Double Arm Rows: 15-20 reps

DB Flat Barbell Press Week 1: 30, 30, 30, 30, 30 reps Week 2: 20, 20, 20, 20, 20 reps Week 3: 10, 10, 10, 10, 10 reps Week 4: 30, 25, 20, 15, 10 reps

SUPERSET WITH:

Chin-ups/Under-grip Pulldowns: To Failure or 15-20 reps

OR Double Arm Bent Over Rows: 15-20 reps

 

"JUAREZ VALLEY 10" SUPERSET

Dips & Push-ups (If you don’t have dip bars do bench dips) So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

Background Behind the Method (Via Jailhouse Strong) Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

If you need more:

3-5 SET SUPERSET

Dumbbell Chest Fly: 10-15 reps Dumbell Pullovers: 10-15 reps

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% incline 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 Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

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

 

5 SET SUPERSET

DB Incline Bench Press Week 1: 25, 25, 25, 25, 25 reps Week 2: 15, 15, 15, 15, 15 reps Week 3: 8, 8, 8, 8, 8 reps Week 4: 25, 20, 15, 10, 8 reps

SUPERSET WITH:

Wide-grip Pull-ups/Pulldowns: To Failure or 15 reps

OR Chest Supported Double Arm Rows: 15 reps

DB Flat Barbell Press Week 1: 25, 25, 25, 25, 25 reps Week 2: 15, 15, 15, 15, 15 reps Week 3: 8, 8, 8, 8, 8 reps Week 4: 25, 20, 15, 10, 8 reps

SUPERSET WITH:

Chin-ups/Under-grip Pulldowns: To Failure or 15-20 reps

OR Double Arm Bent Over Rows: 15-20 reps

 

"JUAREZ VALLEY 10" SUPERSET

Dips & Push-ups (If you don’t have dip bars do bench dips) So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

Background Behind the Method (Via Jailhouse Strong) Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

If you need more:

3-4 SET SUPERSET

Dumbbell Chest Fly: 10-12 reps Dumbell Pullovers: 10-12 reps

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% incline OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

PUMP WORK: 2-3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

DB Incline Bench Press Week 1: 20, 20, 20, 20, 20 reps Week 2: 12, 12, 12, 12, 12 reps Week 3: 8, 8, 8, 8, 8 reps Week 4: 20, 15, 12, 10, 8 reps

SUPERSET WITH:

Wide-grip Pull-ups/Pulldowns: To Failure or 10 reps

OR Chest Supported Double Arm Rows: 10 reps

DB Flat Barbell Press Week 1: 20, 20, 20, 20, 20 reps Week 2: 12, 12, 12, 12, 12 reps Week 3: 8, 8, 8, 8, 8 reps Week 4: 20, 15, 12, 10, 8 reps

SUPERSET WITH:

Chin-ups/Under-grip Pulldowns: To Failure or 10 reps

OR Double Arm Bent Over Rows: 10 reps

 

"JUAREZ VALLEY 10" SUPERSET

Dips & Push-ups (If you don’t have dip bars do bench dips) So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

Background Behind the Method (Via Jailhouse Strong) Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

If you need more:

3 SET SUPERSET

Dumbbell Chest Fly: 10 reps Dumbell Pullovers: 10 reps

 

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% incline 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 Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

DB Military Press: Seated or Standing Week 1: 30, 30, 30, 30, 30 Week 2: 20, 20, 20, 20, 20 Week 3: 10, 10, 10, 10, 10 Week 4: 30, 25, 20, 15, 10

SUPERSET WITH:

Band Face Pulls: 15 reps

 

Skullcrushers If the hurt your elbows go light make them stronger Week 1: 30, 30, 30, 30, 30 Week 2: 20, 20, 20, 20, 20 Week 3: 10, 10, 10, 10, 10 Week 4: 30, 25, 20, 15, 10

SUPERSET WITH:

Band Pushdowns: 20 reps

 

3-5 SET SUPERSET

Lateral Raises: 30, 25, 20, 15, 10 Dumbbell Skullcrushers: 30, 25, 20, 15, 10

 

3-5 SET SUPERSET

Frontal Raises: 30, 25, 20, 15, 10 Band Arrows: 20 reps

 

DUMBBELL SHRUGS

1 set of 100 reps

 

REVERSE BAND PUSHDOWNS

1 set of 100 reps

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% incline 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 Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

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

 

5 SET SUPERSET

DB Military Press: Seated or Standing Week 1: 25, 25, 25, 25, 25 Week 2: 15, 15, 15, 15, 15 Week 3: 8, 8, 8, 8, 8 Week 4: 25, 20, 15, 12, 8

SUPERSET WITH:

Band Face Pulls: 12 reps

 

Skullcrushers If the hurt your elbows go light make them stronger Week 1: 25, 25, 25, 25, 25 Week 2: 15, 15, 15, 15, 15 Week 3: 8, 8, 8, 8, 8 Week 4: 25, 20, 15, 12, 8

SUPERSET WITH:

Band Pushdowns: 15-20 reps

 

3-5 SET SUPERSET

Lateral Raises: 25, 20, 15, 12, 8 Dumbbell Skullcrushers: 25, 20, 15, 12, 8

 

3-5 SET SUPERSET

Frontal Raises: 25, 20, 15, 12, 8 Band Arrows: 15-20 reps

 

DUMBBELL SHRUGS

1 set of 80 reps

 

REVERSE BAND PUSHDOWNS

1 set of 80 reps

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% incline OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

PUMP WORK: 2-3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

DB Military Press: Seated or Standing Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 8, 8, 8, 8, 8 Week 4: 20, 15, 12, 10, 8

SUPERSET WITH:

Band Face Pulls: 10 reps

 

Skullcrushers If the hurt your elbows go light make them stronger Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 8, 8, 8, 8, 8 Week 4: 20, 15, 12, 10, 8

SUPERSET WITH:

Band Pushdowns: 15 reps

 

3-5 SET SUPERSET

Lateral Raises: 20, 15, 12, 10, 8 Dumbbell Skullcrushers: 20, 15, 12, 10, 8

 

3-5 SET SUPERSET

Frontal Raises: 20, 15, 12, 10, 8 Band Arrows: 15 reps

 

DUMBBELL SHRUGS

1 set of 60 reps

 

REVERSE BAND PUSHDOWNS

1 set of 60 reps

 

ABS: 3 SETS

Weighted Crunches: 15-20 reps Supermans: 15-20 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% incline 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 Lunges: 3 minutes

 

DB Squats Week 1: 30, 30, 30, 30, 30 Week 2: 20, 20, 20, 20, 20 Week 3: 10, 10, 10, 10, 10 Week 4: 30, 25, 20, 15, 10

 

PLYO SQUATS & LUNGES: 3 SET SUPERSET

Squats: 10 reps Switch Lunges: 10 reps

 

3 SET SUPERSET

Leg Extensions: 25 reps Sissy Squats: 10 reps

 

3 SET SUPERSET

Single Leg Ankle Weight Leg Curls: 30 reps Single Leg RDL: 10 reps

 

3 SET SUPERSET

Single Leg Standing Calf Raises: 8 reps Seated Double Leg Calf Raises: 25 reps

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% incline 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 Lunges: 2-3 minutes

 

DB Squats Week 1: 25, 25, 25, 25, 25 Week 2: 15, 15, 15, 15, 15 Week 3: 8, 8, 8, 8, 8 Week 4: 25, 20, 15, 12, 8

 

PLYO SQUATS & LUNGES: 3 SET SUPERSET

Squats: 8 reps Switch Lunges: 8 reps

 

2-3 SET SUPERSET

Leg Extensions: 20 reps Sissy Squats: 8-10 reps

 

2-3 SET SUPERSET

Single Leg Ankle Weight Leg Curls: 25 reps Single Leg RDL: 8 reps

 

2-3 SET SUPERSET

Single Leg Standing Calf Raises: 8 reps Seated Double Leg Calf Raises: 20 reps

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% incline OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

DB Squats Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 8, 8, 8, 8, 8 Week 4: 20, 15, 12, 10, 8

 

PLYO SQUATS & LUNGES: 2-3 SET SUPERSET

Squats: 6-8 reps Switch Lunges: 6-8 reps

 

2-3 SET SUPERSET

Leg Extensions: 15 reps Sissy Squats: 8 reps

 

2-3 SET SUPERSET

Single Leg Ankle Weight Leg Curls: 20 reps Single Leg RDL: 6-8 reps

 

2-3 SET SUPERSET

Single Leg Standing Calf Raises: 6-8 reps Seated Double Leg Calf Raises: 15 reps

 

ABS: 3 SETS

Weighted Crunches: 15-20 reps Supermans: 15-20 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% incline OR Walking Lunges: 400-800 meters

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

DB Incline Bench Press Week 1: 30, 30, 30, 30, 30 Week 2: 20, 20, 20, 20, 20 Week 3: 10, 10, 10, 10 ,10 Week 4: 30, 25, 20, 15, 10

SUPERSET WITH:

Medium Grip Pull-ups or Pulldowns: 10-20 reps or To Failure

OR Seated Rows with a Band: 10-20 reps

 

DB Flat Barbell Press Week 1: 30, 30, 30, 30, 30 Week 2: 20, 20, 20, 20, 20 Week 3: 10, 10, 10, 10 ,10 Week 4: 30, 25, 20, 15, 10

SUPERSET WITH:

1-Arm Rows Week 1: 30, 30, 30, 30, 30 Week 2: 20, 20, 20, 20, 20 Week 3: 10, 10, 10, 10 ,10 Week 4: 30, 25, 20, 15, 10

 

3-5 SET SUPERSET

Dumbbell Flys: 10, 8, 6, 4, 20 Dumbbell Pullovers: 10, 8, 6, 4, 20

 

JAILHOUSE PUMP WORK FAILURE WORK: 3 SETS

Chin-ups: To failure Push-ups: To failure Dips or Bench Dips: To failure

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% incline 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 Lunges: 2-3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

DB Incline Bench Press Week 1: 25, 25, 25, 25, 25 Week 2: 15, 15, 15, 15, 15 Week 3: 8, 8, 8, 8 ,8 Week 4: 25, 20, 15, 12, 10

SUPERSET WITH:

Medium Grip Pull-ups or Pulldowns: 10-15 reps or To Failure

OR Seated Rows with a Band: 10-15 reps

 

DB Flat Barbell Press Week 1: 25, 25, 25, 25, 25 Week 2: 15, 15, 15, 15, 15 Week 3: 8, 8, 8, 8 ,8 Week 4: 25, 20, 15, 12, 10

SUPERSET WITH:

1-Arm Rows Week 1: 25, 25, 25, 25, 25 Week 2: 15, 15, 15, 15, 15 Week 3: 8, 8, 8, 8 ,8 Week 4: 25, 20, 15, 12, 10

 

3-5 SET SUPERSET

Dumbbell Flys: 10, 8, 6, 4, 15 Dumbbell Pullovers: 10, 8, 6, 4, 15

 

JAILHOUSE PUMP WORK FAILURE WORK: 2-3 SETS

Chin-ups: To failure Push-ups: To failure Dips or Bench Dips: To failure

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% incline OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

PUMP WORK: 3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

5 SET SUPERSET

DB Incline Bench Press Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 8, 8, 8, 8 ,8 Week 4: 20, 15, 12, 10, 8

SUPERSET WITH:

Medium Grip Pull-ups or Pulldowns: 10-12 reps or To Failure

OR Seated Rows with a Band: 10-12 reps

 

DB Flat Barbell Press Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 8, 8, 8, 8 ,8 Week 4: 20, 15, 12, 10, 8

SUPERSET WITH:

1-Arm Rows Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 8, 8, 8, 8 ,8 Week 4: 20, 15, 12, 10, 8

 

3-5 SET SUPERSET

Dumbbell Flys: 10, 8, 6, 4, 12 Dumbbell Pullovers: 10, 8, 6, 4, 12

 

JAILHOUSE PUMP WORK FAILURE WORK: 2-3 SETS

Chin-ups: To failure Push-ups: To failure Dips or Bench Dips: To failure

 

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% incline 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 Lunges: 3 minutes

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 50 reps Round Two: 40 reps Round Three: 30 reps Round Four: 20 Reps Round Five: 30 Reps

Dumbbell Curls 1/2 regular 1/2 hammer Preacher Curls or Incline Curls Barbell Curl 1/2 Close 1/2 Wide Dumbbell Skullcrushers 1/2 Nose 1/2 Forehead Bench Dips 1/2 close 1/2 wider Band Pushdowns

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% incline 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 Lunges: 2-3 minutes

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 45 reps Round Two: 35 reps Round Three: 25 reps Round Four: 15 Reps Round Five: 25 Reps

Dumbbell Curls 1/2 regular 1/2 hammer Preacher Curls or Incline Curls Barbell Curl 1/2 Close 1/2 Wide Dumbbell Skullcrushers 1/2 Nose 1/2 Forehead Bench Dips 1/2 close 1/2 wider Band Pushdowns

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% incline OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 30 reps Round Three: 20 reps Round Four: 12 Reps Round Five: 20 Reps

Dumbbell Curls 1/2 regular 1/2 hammer Preacher Curls or Incline Curls Barbell Curl 1/2 Close 1/2 Wide Dumbbell Skullcrushers 1/2 Nose 1/2 Forehead Bench Dips 1/2 close 1/2 wider Band Pushdowns

 

ABS: 3-4 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% incline OR Walking Lunges: 400 meters

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

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

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

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