Day 01
Monday
CHEST ON CHEST PUMPZ
CHEST ON CHEST PUMPZ
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
6 SET SUPERSET
Incline Dumbbell Press & Dumbbell Fly
Week 1: Press: 20, 20, 20 — Fly: 20, 20, 20 reps Week 2: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 3: Press: 10, 10, 10 —Fly: 10, 10, 10 reps Week 4: Press: 20, 20, 20 — Fly: 20, 20, 20 reps
Superset with Wide-grip Pull-ups or Band Pulldowns: 20 reps
6 SET SUPERSET
Incline Dumbbell Press & Dumbbell Fly
Week 1: Press: 20, 20, 20 — Fly: 20, 20, 20 reps Week 2: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 3: Press: 10, 10, 10 —Fly: 10, 10, 10 reps Week 4: Press: 20, 20, 20 — Fly: 20, 20, 20 reps
Superset with Medium-grip Pull-ups or Band Seated Rows: 20 reps
10-1 DIPS & PUSH-UPS
Set 1: 10-10 reps Set 2: 9-9 reps Set 3: 8-8 reps Set 4: 7-7 reps Set 5: 6-6 reps Set 6: 5-5 reps Set 7: 4-4 reps Set 8: 3-3 reps Set 9: 2-2 reps Set 10: 1-1 reps
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 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 Lunges: 2-3 minutes
PUMP WORK: 3 SETS
Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps
6 SET SUPERSET
Incline Dumbbell Press & Dumbbell Fly
Week 1: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 2: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 15, 15, 15 — Fly: 15, 15, 15 reps
Superset with Wide-grip Pull-ups or Band Pulldowns: 15 reps
6 SET SUPERSET
Incline Dumbbell Press & Dumbbell Fly
Week 1: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 2: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 15, 15, 15 — Fly: 15, 15, 15 reps
Superset with Medium-grip Pull-ups or Band Seated Rows: 15 reps
10-1 DIPS & PUSH-UPS
Set 1: 10-10 reps Set 2: 9-9 reps Set 3: 8-8 reps Set 4: 7-7 reps Set 5: 6-6 reps Set 6: 5-5 reps Set 7: 4-4 reps Set 8: 3-3 reps Set 9: 2-2 reps Set 10: 1-1 reps
*Scale Bench Dips if needed
ABS: 3-4 SETS
Weighted Crunches: 20 reps Supermans: 20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 40 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 Lunges: 2 minutes
PUMP WORK: 2-3 SETS
Push-ups: 15 reps Rotator Cuffs: 15 reps
6 SET SUPERSET
Incline Dumbbell Press & Dumbbell Fly
Week 1: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 2: Press: 10, 10, 10 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 12, 12, 12 — Fly: 12, 12, 12 reps
Superset with Wide-grip Pull-ups or Band Pulldowns: 12 reps
6 SET SUPERSET
Incline Dumbbell Press & Dumbbell Fly
Week 1: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 2: Press: 10, 10, 10 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 12, 12, 12 — Fly: 12, 12, 12 reps
Superset with Medium-grip Pull-ups or Band Seated Rows: 12 reps
10-1 DIPS & PUSH-UPS
Set 1: 10-10 reps Set 2: 9-9 reps Set 3: 8-8 reps Set 4: 7-7 reps Set 5: 6-6 reps Set 6: 5-5 reps Set 7: 4-4 reps Set 8: 3-3 reps Set 9: 2-2 reps Set 10: 1-1 reps
*Scale Bench Dips if needed
ABS: 3 SETS
Weighted Crunches: 15-20 reps Supermans: 15-20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters
Day 02
Tuesday
SHOULDERS & TRICEPS
SHOULDERS & TRICEPS
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
DUMBBELL MILITARY PRESS
Seated or Standing
Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps
Superset with Dumbbell Shrugs: 20 reps
DUMBBELL SKULLCRUSHERS
Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps
Superset with Band Pushdowns: 20 reps
3 SET SUPERSET
Lateral Raises & Frontal Raise Rep Progression: 6 reps 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
Elbows-out Press to the Neck: 25 reps
5 SET SUPERSET
Arnold Press: 20 reps Band Arrows: 20 reps
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 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 Lunges: 2-3 minutes
PUMP WORK: 3 SETS
Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps
DUMBBELL MILITARY PRESS
Seated or Standing
Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 8, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps
Superset with Dumbbell Shrugs: 15 reps
DUMBBELL SKULLCRUSHERS
Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 8, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps
Superset with Band Pushdowns: 15 reps
3 SET SUPERSET
Lateral Raises & Frontal Raise Rep Progression: 5 reps 1-1, 2-2, 3-3, 4-4, 5-5 reps
Elbows-out Press to the Neck: 20 reps
4-5 SET SUPERSET
Arnold Press: 15 reps Band Arrows: 15 reps
ABS: 3-4 SETS
Weighted Crunches: 20 reps Supermans: 20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 40 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 Lunges: 2 minutes
PUMP WORK: 2-3 SETS
Push-ups: 15 reps Rotator Cuffs: 15 reps
DUMBBELL MILITARY PRESS
Seated or Standing
Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 8, 6, 6 reps Week 3: 12, 8, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps
Superset with Dumbbell Shrugs: 12 reps
DUMBBELL SKULLCRUSHERS
Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 8, 6, 6 reps Week 3: 12, 8, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps
Superset with Band Pushdowns: 12 reps
2-3 SET SUPERSET
Lateral Raises & Frontal Raise Rep Progression: 4 reps 1-1, 2-2, 3-3, 4-4 reps
Elbows-out Press to the Neck: 15 reps
3-4 SET SUPERSET
Arnold Press: 12 reps Band Arrows: 12 reps
ABS: 3 SETS
Weighted Crunches: 15-20 reps Supermans: 15-20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters
Day 03
Wednesday
LEG DAY
LEG DAY
LEVEL 3
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes
FRONT RACK DUMBBELL SQUAT/SISSY SQUAT BODYBUILDING
Match the Sissy Squat Number with Squat Number
Week 1: 20/20, 20/20, 20/20, 20/20, 20/20 reps Week 2: 20/20, 15/15, 15/15, 15/15, 15/15 reps Week 3: 20/20, 10/10, 10/10, 10/10, 10/10 reps Week 4: 20/20, 20/20, 20/20, 20/20, 20/20 reps
5 SET SUPERSET
Leg Extensions or Ankle Weight Extensions: 25 reps Ankle Weight Hamstring Curls: 25 reps
3 SET SUPERSET
Single Leg Standing Calf Raise: 8 reps Kettlebell Tibilas Raises: 25 reps
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 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 Lunges: 2-3 minutes
FRONT RACK DUMBBELL SQUAT/SISSY SQUAT BODYBUILDING
Match the Sissy Squat Number with Squat Number
Week 1: 15/15, 15/15, 15/15, 15/15, 15/15 reps Week 2: 15/15, 12/12, 12/12, 12/12, 12/12 reps Week 3: 15/15, 10/10, 10/10, 10/10, 10/10 reps Week 4: 15/15, 15/15, 15/15, 15/15, 15/15 reps
4-5 SET SUPERSET
Leg Extensions or Ankle Weight Extensions: 20 reps Ankle Weight Hamstring Curls: 20 reps
2-3 SET SUPERSET
Single Leg Standing Calf Raise: 8 reps Kettlebell Tibilas Raises: 20 reps
ABS: 3-4 SETS
Weighted Crunches: 20 reps Supermans: 20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 40 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 Lunges: 2 minutes
FRONT RACK DUMBBELL SQUAT/SISSY SQUAT BODYBUILDING
Match the Sissy Squat Number with Squat Number
Week 1: 12/12, 12/12, 12/12, 12/12, 12/12 reps Week 2: 12/12, 10/10, 10/10, 10/10, 10/10 reps Week 3: 12/12, 8/8, 8/8, 8/8, 8/8 reps Week 4: 12/12, 12/12, 12/12, 12/12, 12/12 reps
3-4 SET SUPERSET
Leg Extensions or Ankle Weight Extensions: 15 reps Ankle Weight Hamstring Curls: 15 reps
2-3 SET SUPERSET
Single Leg Standing Calf Raise: 8 reps Kettlebell Tibilas Raises: 15 reps
ABS: 3 SETS
Weighted Crunches: 15-20 reps Supermans: 15-20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters
Day 04
Thursday
CHEST ON CHEST PUMPZ 2
CHEST ON CHEST PUMPZ 2
LEVEL 3
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes
WARMUP WORK: 3-4 SETS
Push-ups: 20 reps Rotator Cuffs: 20 reps
5 SET SUPERSET
Dumbbell Incline Bench Press
Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps
Superset with Wide-grip Pull-ups or Band Pulldowns: 20 reps
5 SET SUPERSET
Flat Dumbbell Press
Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps
Superset with 1-Arm Rows (match the same reps as bench)
JAILHOUSE PUMP FAILURE WORK: 5 SETS
15-15-15 reps
Dips Push-ups Bench Dips
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 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 Lunges: 2-3 minutes
WARMUP WORK: 3-4 SETS
Push-ups: 15 reps Rotator Cuffs: 15 reps
5 SET SUPERSET
Dumbbell Incline Bench Press
Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps
Superset with Wide-grip Pull-ups or Band Pulldowns: 15 reps
5 SET SUPERSET
Flat Dumbbell Press
Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps
Superset with 1-Arm Rows (match the same reps as bench)
JAILHOUSE PUMP FAILURE WORK: 4 SETS
12-12-12 reps
Dips Push-ups Bench Dips
ABS: 3-4 SETS
Weighted Crunches: 20 reps Supermans: 20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 40 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 Lunges: 2 minutes
WARMUP WORK: 3 SETS
Push-ups: 12 reps Rotator Cuffs: 12 reps
5 SET SUPERSET
Dumbbell Incline Bench Press
Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps
Superset with Wide-grip Pull-ups or Band Pulldowns: 12 reps
5 SET SUPERSET
Flat Dumbbell Press
Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps
Superset with 1-Arm Rows (match the same reps as bench)
JAILHOUSE PUMP FAILURE WORK: 3-4 SETS
12-12-12 reps
Dips Push-ups Bench Dips
ABS: 3 SETS
Weighted Crunches: 15-20 reps Supermans: 15-20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400-800 meters
Day 05
Friday
FLEX MF FRIDAY
FLEX MF FRIDAY
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: 40 reps Round Two: 40 reps Round Three: 30 reps Round Four: 30 Reps Round Five: 50 Reps
Incline Dumbbell Curls Preacher Curls or Hammer Curls Band Curls Dumbbell Skullcrushers Bench Dips Banded Pushdowns
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters
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: 35 reps Round Two: 35 reps Round Three: 25 reps Round Four: 25 Reps Round Five: 45 Reps
Incline Dumbbell Curls Preacher Curls or Hammer Curls Band Curls Dumbbell Skullcrushers Bench Dips Banded Pushdowns
ABS: 3-4 SETS
Weighted Crunches: 20 reps Supermans: 20 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters
LEVEL 1
WARMUP
Backwards Sled Walks: 3 minutes GHD: 3 sets of 10 reps
ABSOLUTE ARM MADNESS #2
6 Exercises, 5 Rounds
Round One: 30 reps Round Two: 30 reps Round Three: 20 reps Round Four: 20 Reps Round Five: 40 Reps
Incline Dumbbell Curls Preacher Curls or Hammer Curls Band Curls Dumbbell Skullcrushers Bench Dips Banded Pushdowns
ABS: 3 SETS
Weighted Crunches: 15 reps Supermans: 15 reps
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters
Day 06
Saturday
CONDITIONING
CONDITIONING
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters
Day 07
Sunday
CONDITIONING
CONDITIONING
CONDITIONING OPTIONS
Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters