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

 

5-6 SET SUPERSET TOTAL

Incline Dumbbell Bench Press Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 3, 20 Week 3: 20, 15, 10, 5, 3, 1, 20 Week 4: 20, 20, 20, 20, 20

Superset with:


Medium-grip Pull-ups or Bent Over Double Arm Rows: 20 reps

 

5-6 SET SUPERSET

Flat Dumbbell Bench Press Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 3, 20 Week 3: 20, 15, 10, 5, 3, 1, 20 Week 4: 20, 20, 20, 20, 20

Superset with:


Chin-ups or Banded Rows: 20 reps

 

DIPS & PUSH-UPS

Dips: 100 reps in least amount sets possible

Push-ups: 100 reps in the least amount of sets possible

 

TIME FRAME TRAINING: 3 MINUTES

Do as many reps as possible in 3 minutes

Banded Chest Flys

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

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

   

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

 

5-6 SET SUPERSET TOTAL

Incline Dumbbell Bench Press Week 1: 15, 12, 8, 5, 15 Week 2: 15, 12, 8, 5, 3, 15 Week 3: 15, 12, 8, 5, 3, 1, 15 Week 4: 15, 15, 15, 15, 15

Superset with:


Medium-grip Pull-ups or Bent Over Double Arm Rows: 15 reps

 

5-6 SET SUPERSET

Flat Dumbbell Bench Press Week 1: 15, 12, 8, 5, 15 Week 2: 15, 12, 8, 5, 3, 15 Week 3: 15, 12, 8, 5, 3, 1, 15 Week 4: 15, 15, 15, 15, 15

Superset with:


Chin-ups or Banded Rows: 15 reps

 

DIPS & PUSH-UPS

Dips: 80 reps in least amount sets possible

Push-ups: 80 reps in the least amount of sets possible

 

TIME FRAME TRAINING: 2-3 MINUTES

Do as many reps as possible in 2-3 minutes

Banded Chest Flys

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

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

   

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: 12-15 reps Rotator Cuffs: 12-15 reps

 

5-6 SET SUPERSET TOTAL

Incline Dumbbell Bench Press Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 3, 12 Week 3: 12, 10, 8, 5, 3, 1, 12 Week 4: 12, 12, 12, 12, 12

Superset with:


Medium-grip Pull-ups or Bent Over Double Arm Rows: 12 reps

 

5-6 SET SUPERSET

Flat Dumbbell Bench Press Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 3, 12 Week 3: 12, 10, 8, 5, 3, 1, 12 Week 4: 12, 12, 12, 12, 12

Superset with:


Chin-ups or Banded Rows: 12 reps

 

DIPS & PUSH-UPS

Dips: 60 reps in least amount sets possible

Push-ups: 60 reps in the least amount of sets possible

 

TIME FRAME TRAINING: 2-3 MINUTES

Do as many reps as possible in 2-3 minutes

Banded Chest Flys

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

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

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, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 3, 20 Week 3: 20, 15, 10, 5, 3, 1, 20 Week 4: 20, 20, 20, 20, 20

Superset with 20 Banded Arrows and 20 Dumbbell Shrugs between sets

 

DUMBBELL SKULLCRUSHERS

Week 1: 20, 20, 20, 20, 20 Week 2: 15, 15, 15, 15, 15 Week 3: 10, 10, 10, 10, 10 Week 4: 20, 20, 20, 20, 20

Superset with
Overhead Dumbbell Extensions for 20 reps and Single Arm Band Extensions for 20 reps  

5 SET SUPERSET

Lateral Raises Front Raises

Week 1: 20, 20, 20, 20, 20 Week 2: 15, 15, 15, 15, 15 Week 3: 10, 10, 10, 10, 10 Week 4: 20, 20, 20, 20, 20

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

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

   

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

 

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 3, 15 Week 3: 15, 12, 10, 5, 3, 1, 15 Week 4: 15, 15, 15, 15, 15

Superset with 15 Banded Arrows and 15 Dumbbell Shrugs between sets

 

DUMBBELL SKULLCRUSHERS

Week 1: 15, 15, 15, 15, 15 Week 2: 12, 12, 12, 12, 12 Week 3: 10, 10, 10, 10, 10 Week 4: 15, 15, 15, 15, 15

Superset with
Overhead Dumbbell Extensions for 15 reps and Single Arm Band Extensions for 15 reps  

5 SET SUPERSET

Lateral Raises Front Raises

Week 1: 15, 15, 15, 15, 15 Week 2: 12, 12, 12, 12, 12 Week 3: 10, 10, 10, 10, 10 Week 4: 15, 15, 15, 15, 15

 

ABS: 2-3 SETS

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

 

CONDITIONING OPTIONS

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

   

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

 

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 3, 12 Week 3: 12, 10, 8, 5, 3, 1, 12 Week 4: 12, 12, 12, 12, 12

Superset with 12 Banded Arrows and 12 Dumbbell Shrugs between sets

 

DUMBBELL SKULLCRUSHERS

Week 1: 12, 12, 12, 12, 12 Week 2: 10, 10, 10, 10, 10 Week 3: 8, 8, 8, 8, 8 Week 4: 12, 12, 12, 12, 12

Superset with
Overhead Dumbbell Extensions for 12 reps and Single Arm Band Extensions for 12 reps  

5 SET SUPERSET

Lateral Raises Front Raises

Week 1: 12, 12, 12, 12, 12 Week 2: 10, 10, 10, 10, 10 Week 3: 8, 8, 8, 8, 8 Week 4: 12, 12, 12, 12, 12

 

ABS: 2-3 SETS

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

 

CONDITIONING OPTIONS

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

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 3 minutes

Farmers Carry: 3 minutes

Lunges: 3 minutes

 

HEELS-UP 1970'S BODYBUILDING SQUAT

Goblet Single Dumbbell Squats Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 3, 20 Week 3: 20, 15, 10, 5, 3, 1, 20 Week 4: 20, 20, 20, 20, 20

 

5 SET SUPERSET

Leg Extensions with ankle weights: 30 reps Sissy Squats: 15 reps

 

ANKLE WEIGHT HAMSTRINGS

1 set of 100 reps each side

 

BACK EXTENSIONS

*On the ground 1 set of 100 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 for 30-45 minutes OR Walking Lunges: 400-800 meters OR Walking Lunges: 10-30 minutes

   

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

 

HEELS-UP 1970'S BODYBUILDING SQUAT

Goblet Single Dumbbell Squats Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 3, 15 Week 3: 15, 12, 10, 5, 3, 1, 15 Week 4: 15, 15, 15, 15, 15

 

4 SET SUPERSET

Leg Extensions with ankle weights: 25 reps Sissy Squats: 12 reps

 

ANKLE WEIGHT HAMSTRINGS

1 set of 80 reps each side

 

BACK EXTENSIONS

*On the ground 1 set of 80 reps

 

HEAVY SLED DRAGS

2 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 for 30-45 minutes OR Walking Lunges: 400-800 meters OR Walking Lunges: 10-30 minutes

   

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

 

HEELS-UP 1970'S BODYBUILDING SQUAT

Goblet Single Dumbbell Squats Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 3, 12 Week 3: 12, 10, 8, 5, 3, 1, 12 Week 4: 12, 12, 12, 12, 12

 

3-4 SET SUPERSET

Leg Extensions with ankle weights: 20 reps Sissy Squats: 10 reps

 

ANKLE WEIGHT HAMSTRINGS

1 set of 60 reps each side

 

BACK EXTENSIONS

*On the ground 1 set of 60 reps

 

HEAVY SLED DRAGS

2 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 for 30-45 minutes OR Walking Lunges: 400-800 meters OR Walking Lunges: 10-30 minutes

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

 

8 SET SUPERSET

Incline Dumbbell Bench Press 20, 20, 20, 15, 15, 15, 10, 10

Superset with:


Wide-grip Pull-ups or Band Pulldowns for 10-20 reps

 

6 SET SUPERSET

Flat Dumbbell Barbell Press 20, 20, 20, 15, 15, 15, 10, 10

Superset with:


V-Bar Pull-ups & or Band V-Bar (or make with hands) Pulldowns for 15 reps

 

4 SET SUPERSET

Dumbbell Pullovers: 12-15 reps Dumbbell or Band Chest Flys: 12-15 reps

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

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

   

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 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

8 SET SUPERSET

Incline Dumbbell Bench Press 15, 15, 15, 12, 12, 12, 8, 8

Superset with:


Wide-grip Pull-ups or Band Pulldowns for 10-15 reps

 

6 SET SUPERSET

Flat Dumbbell Barbell Press 15, 15, 15, 12, 12, 12, 8, 8

Superset with:


V-Bar Pull-ups & or Band V-Bar (or make with hands) Pulldowns for 12 reps

 

3 SET SUPERSET

Dumbbell Pullovers: 12 reps Dumbbell or Band Chest Flys: 12 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 for 30-45 minutes OR Walking Lunges: 400-800 meters OR Walking Lunges: 10-30 minutes

   

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

 

WARMUP WORK: 2-3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

8 SET SUPERSET

Incline Dumbbell Bench Press 12, 12, 12, 10, 10, 10, 8, 8

Superset with:


Wide-grip Pull-ups or Band Pulldowns for 10-12 reps

 

6 SET SUPERSET

Flat Dumbbell Barbell Press 12, 12, 12, 10, 10, 10, 8, 8

Superset with:


V-Bar Pull-ups & or Band V-Bar (or make with hands) Pulldowns for 10 reps

 

2-3 SET SUPERSET

Dumbbell Pullovers: 10 reps Dumbbell or Band Chest Flys: 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 for 30-45 minutes OR Walking Lunges: 400-800 meters OR Walking Lunges: 10-30 minutes

LEVEL 3

WARMUP

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

 

ARM HUGUNDO 3 ROUND KILLA

8 Exercises, 3 Rounds

Round One: 50 reps Round Two: 40 reps Round Three: 30 reps

**Extra Credit Round of another 50 if needed

Hammer Curls Incline Dumbbell Curls Preacher Curl on Incline Bench Band Curls Bench Dips Band Pushdowns Dumbbell Skullcrushers Overhead Single Dumbbell Extension

 

AB CIRCUIT: 3-5 SETS

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

 

CONDITIONING OPTIONS

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

   

LEVEL 2

WARMUP

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

 

ARM HUGUNDO 3 ROUND KILLA

8 Exercises, 3 Rounds

Round One: 45 reps Round Two: 35 reps Round Three: 25 reps

**Extra Credit Round of another 40 if needed

Hammer Curls Incline Dumbbell Curls Preacher Curl on Incline Bench Band Curls Bench Dips Band Pushdowns Dumbbell Skullcrushers Overhead Single Dumbbell Extension

 

AB CIRCUIT: 3-4 SETS

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

 

CONDITIONING OPTIONS

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

   

LEVEL 1

WARMUP

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

 

ARM HUGUNDO 3 ROUND KILLA

8 Exercises, 3 Rounds

Round One: 40 reps Round Two: 30 reps Round Three: 20 reps

**Extra Credit Round of another 40 if needed

Hammer Curls Incline Dumbbell Curls Preacher Curl on Incline Bench Band Curls Bench Dips Band Pushdowns Dumbbell Skullcrushers Overhead Single Dumbbell Extension

 

AB CIRCUIT: 3 SETS

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

 

CONDITIONING OPTIONS

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

CONDITIONING OPTIONS

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

CONDITIONING OPTIONS

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