LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

FRONT SQUAT

Week 1: 2-Count Pause w/ 1 Red Week 2: 2-Count Pause w/ 2 Red Week 3: 2-Count Pause, 2 Red + 1 Orange Week 4: 2-Count Pause, No bands

 

DEADLIFT

Week 1: 1 Thick Mat + Orange Week 2: 1 Thick Mat + Red Week 3: 1 Thick Mat + Blacks Week 4: 1 Thick Mat

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

 

5 SET TRI-SET

Pull-ups: To failure Cable Shrugs: 25 reps Banded Arrows: 25 reps

 

5 SET TRI-SET

Chin-ups: To failure Dumbbell Shrugs: 25 reps Banded Rotator Cuffs: 25 reps

 

4 SET SUPERSET

Weighted Crunches: 20 reps Knee-ups: 20 reps

 

HIP CIRCLE

5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

FRONT SQUAT

*To a 1 Rep Max

Week 1: 5-Count Pause Week 2: 3-Count Pause Week 3: 2-Count Pause Week 4: 1-Count Pause

 

DEADLIFT

*To a 1 Rep Max

Week 1: 3 Thick Mat Week 2: 2 Thick Mat Week 3: 1 Thick Mat Week 4: No Mat

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

 

4 SET TRI-SET

Pull-ups: To failure Cable Shrugs: 20 reps Banded Arrows: 20 reps

 

4 SET TRI-SET

Chin-ups: To failure Dumbbell Shrugs: 20 reps Banded Rotator Cuffs: 20 reps

 

3-4 SET SUPERSET

Weighted Crunches: 15 reps Knee-ups: 15 reps

 

HIP CIRCLE

4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

3 SET TRI-SET

Pull-ups: To failure Cable Shrugs: 15 reps Banded Arrows: 15 reps

 

3 SET TRI-SET

Chin-ups: To failure Dumbbell Shrugs: 15 reps Banded Rotator Cuffs: 15 reps

 

3 SET SUPERSET

Weighted Crunches: 12 reps Knee-ups: 12 reps

 

HIP CIRCLE

3 minutes

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

YOKED CITY WARMUP: 3-4 SETS

Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps

 

BENCH PRESS MAX WORK

Week 1: Against 1 orange micro band (Beat old max)
(Then 5×3 back down speed sets)

Week 2: Against 1 red band (Then 5×3 backdown speed sets)

Week 3: 3 Rep Max - No bands (Then 5×3 back down speed sets)

Week 4: 1 Rep Max - No bands (Then 5×3 back down speed sets)

 

HIGH REP PUMP WORK: 5 SETS


Dips: 15 reps More Push-ups: 15 reps

 

4 SET TRI-SET

Dumbbell Skullcrushers: 20, 15, 12, 20 reps Straight Bar Pushdowns: 15, 12, 20 reps Band Pushdowns: 30 reps

 

LOW BACK & ABS: 4-5 SETS

Low Back Extensions: 10 reps Knee-ups: 10-20 reps

 

HIP CIRCLE

5 minutes back n forth

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

YOKED CITY WARMUP: 3 SETS

Rotator Cuffs: 20 reps Push-ups: 20 reps

 

BENCH PRESS MAX WORK

Week 1: 5-Count Pause Max (Beat old max)
(Then 5×3 back down speed sets)

Week 2: 3-Count Pause Max (Then 5×3 backdown speed sets)

Week 3: 3 Rep Max - No bands (Then 5×3 back down speed sets)

Week 4: 1 Rep Max - No bands (Then 5×3 back down speed sets)

 

HIGH REP PUMP WORK: 4 SETS


Dips: 12 reps More Push-ups: 12 reps

 

4 SET TRI-SET

Dumbbell Skullcrushers: 18, 15, 10, 18 reps Straight Bar Pushdowns: 12, 10, 18 reps Band Pushdowns: 25 reps

 

LOW BACK & ABS: 4 SETS

Low Back Extensions: 8-10 reps Knee-ups: 10-15 reps

 

HIP CIRCLE

4 minutes back n forth

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

YOKED CITY WARMUP: 2-3 SETS

Rotator Cuffs: 15 reps Push-ups: 15 reps

 

BENCH PRESS MAX WORK

Week 1: 5-Count Pause Max (Beat old max)
(Then 5×3 back down speed sets)

Week 2: 3-Count Pause Max (Then 5×3 backdown speed sets)

Week 3: 3 Rep Max - No bands (Then 5×3 back down speed sets)

Week 4: 1 Rep Max - No bands (Then 5×3 back down speed sets)

 

HIGH REP PUMP WORK: 3-4 SETS


Dips: 10 reps More Push-ups: 10 reps

 

4 SET TRI-SET

Dumbbell Skullcrushers: 15, 12, 8, 15 reps Straight Bar Pushdowns: 10, 8, 15 reps Band Pushdowns: 20 reps

 

LOW BACK & ABS: 3-4 SETS

Low Back Extensions: 8 reps Knee-ups: 10-12 reps

 

HIP CIRCLE

3 minutes back n forth

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

BACK SQUAT

*Up to a 1 Rep Max

BAR WAVE Week 1: Bar +1 Red Week 2: Bar + 2 Reds Week 3: Bar + 2 Red + 1 Orange Week 4: No bands

 

SPLIT LEG SQUATS SUPERSET: 4 SETS

With weights: 3 reps heavy Plyo reps: 5 reps - no weight Leg Extensions: 25 reps

 

SINGLE LEG SUPERSET: 4 SETS

RDL: 8 reps same hand, same leg Single Leg Box Squat: 8 reps weighted Hamstrings Curl Machine: 15 reps

 

WEIGHTED WALKING LUNGES

5 minutes holding 8 lbs.

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

BACK SQUAT

*Up to a 1 Rep Max

BAR WAVE Week 1: 5-second pause Week 2: 3-second pause Week 3: 1-second pause Week 4: No pause

 

SPLIT LEG SQUATS SUPERSET: 3-4 SETS

With weights: 3 reps heavy Plyo reps: 5 reps - no weight Leg Extensions: 20 reps

 

SINGLE LEG SUPERSET: 3-4 SETS

RDL: 7 reps same hand, same leg Single Leg Box Squat: 7 reps weighted Hamstrings Curl Machine: 12 reps

 

WEIGHTED WALKING LUNGES

4 minutes holding 8 lbs.

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

SPLIT LEG SQUATS SUPERSET: 3 SETS

With weights: 3 reps heavy Plyo reps: 5 reps - no weight Leg Extensions: 15 reps

 

SINGLE LEG SUPERSET: 3 SETS

RDL: 6 reps same hand, same leg Single Leg Box Squat: 6 reps weighted Hamstrings Curl Machine: 10 reps

 

WEIGHTED WALKING LUNGES

3 minutes holding 8 lbs.

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

FRONT SQUAT

8 sets of 2 reps for speed

BAND WAVE Week 1: 1 Red Week 2: 2 Reds Week 3: 3 Reds Week 4: 0 Bands

 

CONJUGATE CLEANS

To a Max

Week 1: From blocks max Week 2: From knee Week 3: From floor Week 4: 8x2 reps

 

CONJUGATE BOX JUMPS

To a Max

Week 1: 2 Hurdle & box Week 2: 1 Hurdle & box Week 3: Knee to ground to box Week 4: Max Box Jump

 

JUMP ROPE

5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

FRONT SQUAT

8 sets of 2 reps for speed

 

CONJUGATE CLEANS

To a Max

Week 1: From blocks max Week 2: From knee Week 3: From floor Week 4: 8x2 reps

 

CONJUGATE BOX JUMPS

To a Max

Week 1: 2 Hurdle & box Week 2: 1 Hurdle & box Week 3: Knee to ground to box Week 4: Max Box Jump

 

JUMP ROPE

4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

CONJUGATE CLEANS

To a Max

Week 1: From blocks max Week 2: From knee Week 3: From floor Week 4: 8x2 reps

 

CONJUGATE BOX JUMPS

To a Max

Week 1: 2 Hurdle & box Week 2: 1 Hurdle & box Week 3: Knee to ground to box Week 4: Max Box Jump

 

JUMP ROPE

3 minutes

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

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 Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers

 

AB CIRCUIT: 3-5 SETS

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

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

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 Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers

 

AB CIRCUIT: 3-4 SETS

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

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 20 reps Round Three: 10 reps Round Four: 8 reps Round Five: 20 reps

Dumbbell Curls Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers

 

AB CIRCUIT: 3 SETS

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