Day 01
Monday
BACK 2 BACK
BACK 2 BACK
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 3 minutes Walking Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps Fire Hydrants: 50 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carry (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 Hip Circle: 2 minutes side to side
FRONT SQUAT
3-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red Band Week 2: 1 Red + 1 Orange Band Week 3: 2 Red Bands Week 4: No Bands
CONJUGATE DEADLIFT MAX
Week 1: 1 Thick Mat Under Plates Week 2: 1 Thick Mat Deficit Week 3: 1 Thick Mat Under Plates + Red Band Week 4: 1 Thick Mat Deficit + Red Band
3-5 SET SUPERSET
Medium-grip Pull-ups: To failure Low Cable Rows: 20-30 reps
3-5 SET SUPERSET
V-Bar Pulldowns: 12 reps heavy Cable 1 Arm or 1 Arm Rows: 30 reps
3 SETS
GHD: 8-12-reps Ankle Weight Hamstrings: 30 reps
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 10-25 reps Low Back Extensions: 20 reps
MONSTER WALKS
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Walking 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 Fire Hydrants: 40 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carry (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
FRONT SQUAT
3-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: 1 Thick Mat Under Plates Week 2: 1 Thick Mat Deficit Week 3: 1 Thick Mat Under Plates Week 4: 1 Thick Mat Deficit
3-4 SET SUPERSET
Medium-grip Pull-ups: To failure Low Cable Rows: 20-25 reps
3-4 SET SUPERSET
V-Bar Pulldowns: 10 reps heavy Cable 1 Arm or 1 Arm Rows: 25 reps
2-3 SETS
GHD: 8-10 reps Ankle Weight Hamstrings: 30 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 10-20 reps Low Back Extensions: 15 reps
MONSTER WALKS
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carry (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minutes ISO Squat or Wall Squat: 1 minutes Low Back Extension Hold: 30 seconds Hip Circle: 1 minutes side to side
3 SET SUPERSET
Medium-grip Pull-ups: To failure Low Cable Rows: 15-20 reps
3 SET SUPERSET
V-Bar Pulldowns: 8 reps heavy Cable 1 Arm or 1 Arm Rows: 20 reps
2-3 SETS
GHD: 8 reps Ankle Weight Hamstrings: 25 reps
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 10-15 reps Low Back Extensions: 10 reps
MONSTER WALKS
3 minutes
Day 02
Tuesday
SHOUDLERS & TRICEPS
SHOUDLERS & TRICEPS
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 3 minutes Walking Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps Fire Hydrants: 50 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carry (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 Hip Circle: 2 minutes side to side
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps
STANDING BARBELL MILITARY PRESS
Chin & Up
Week 1: 20, 20, 20, 20 Week 2: 20, 15, 15, 15, 15 Week 3: 20, 10, 10, 10, 10 Week 4: 20, 5, 5, 5, 5, 20
Superset with 15 Face Pulls after each set
CLOSE GRIP BENCH PRESS
Week 1: 20, 20, 20, 20 Week 2: 20, 15, 15, 15, 15 Week 3: 20, 10, 10, 10, 10 Week 4: 20, 5, 5, 5, 5, 20
Superset with 20 Straight Bar Pushdowns after each set
3-5 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 20 Tricep Machine: 10, 8, 6, 4, 20
3-5 SET SUPERSET
Frontal Raises: 10, 8, 6, 4, 20 Band Arrows: 20 reps
CABLE SHRUGS
1 set of 100 reps
BANDED PUSHDOWNS
1 set of 100 reps
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 10-25 reps Low Back Extensions: 20 reps
MONSTER WALKS
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Walking 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 Fire Hydrants: 40 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carry (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 10-15 reps
STANDING BARBELL MILITARY PRESS
Chin & Up
Week 1: 15, 15, 15, 15 Week 2: 15, 12, 12, 12, 12 Week 3: 15, 8, 8, 8, 8 Week 4: 15, 5, 5, 5, 5, 15
Superset with 12 Face Pulls after each set
CLOSE GRIP BENCH PRESS
Week 1: 15, 15, 15, 15 Week 2: 15, 12, 12, 12, 12 Week 3: 15, 8, 8, 8, 8 Week 4: 15, 5, 5, 5, 5, 15
Superset with 15 Straight Bar Pushdowns after each set
3-5 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 15 Tricep Machine: 10, 8, 6, 4, 15
3-5 SET SUPERSET
Frontal Raises: 10, 8, 6, 4, 15 Band Arrows: 15 reps
CABLE SHRUGS
1 set of 80 reps
BANDED PUSHDOWNS
1 set of 80 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 10-20 reps Low Back Extensions: 15 reps
MONSTER WALKS
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carry (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minutes ISO Squat or Wall Squat: 1 minutes Low Back Extension Hold: 30 seconds Hip Circle: 1 minutes side to side
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 10 reps Banded Rotator Cuffs: 10 reps Banded Press: 10 reps
STANDING BARBELL MILITARY PRESS
Chin & Up
Week 1: 12, 12, 12, 12 Week 2: 12, 120, 10, 10, 10 Week 3: 12, 8, 8, 8, 8 Week 4: 12, 5, 5, 5, 5, 12
Superset with 10 Face Pulls after each set
CLOSE GRIP BENCH PRESS
Week 1: 12, 12, 12, 12 Week 2: 12, 120, 10, 10, 10 Week 3: 12, 8, 8, 8, 8 Week 4: 12, 5, 5, 5, 5, 12
Superset with 12 Straight Bar Pushdowns after each set
3-5 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 10 Tricep Machine: 10, 8, 6, 4, 10
3-5 SET SUPERSET
Frontal Raises: 10, 8, 6, 4, 12 Band Arrows: 12 reps
CABLE SHRUGS
1 set of 60 reps
BANDED PUSHDOWNS
1 set of 60 reps
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 10-15 reps Low Back Extensions: 12 reps
MONSTER WALKS
3 minutes
Day 03
Wednesday
LEG DAY
LEG DAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 3 minutes Walking Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps Fire Hydrants: 50 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carry (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 Hip Circle: 2 minutes side to side
BACK SQUAT
BAND WAVE Week 1: Work up to solid triple - No Bands Week 2: 1 Red + 1 Orange Band up to a Max Week 3: 2 Red Bands up to a Max Week 4: No Bands
3 SETS
High Rep Stiff Leg Deadlifts: 15-20 reps Single Leg Squats: 20 reps
3-5 SETS
Split Leg Squats: 15 rep Low Back Extensions: 15 reps
WALKING LUNGES
5 minutes No weight week 1, then 8-20 lb dumbbells
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Walking 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 Fire Hydrants: 40 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carry (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
BACK SQUAT
Week 1: Work up to solid triple - No Bands Week 2: Work up to a Max Week 3: Work up to a Max Week 4: Work up to a Max
2-3 SETS
High Rep Stiff Leg Deadlifts: 15 reps Single Leg Squats: 15 reps
3-4 SETS
Split Leg Squats: 12 reps Low Back Extensions: 12 reps
WALKING LUNGES
4 minutes No weight week 1, then 8-20 lb dumbbells
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carry (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minutes ISO Squat or Wall Squat: 1 minutes Low Back Extension Hold: 30 seconds Hip Circle: 1 minutes side to side
2-3 SETS
High Rep Stiff Leg Deadlifts: 10 reps Single Leg Squats: 10 reps
3 SETS
Split Leg Squats: 10 reps Low Back Extensions: 10 reps
WALKING LUNGES
3 minutes No weight week 1, then 8-20 lb dumbbells
Day 04
Thursday
SPEED DAY
SPEED DAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 3 minutes Walking Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps Fire Hydrants: 50 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carry (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 Hip Circle: 2 minutes side to side
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE Week 1: 1 Red Band Week 2: 1 Red + 1 Orange Band Week 3: 2 Red Bands Week 4: No Bands
CONJUGATE CLEANS
To a Max
Week 1: EMOM - 8 sets of 2 on the minute from hang Week 2: EMOM - 8 sets of 1 on the minute from hang Week 3: Max Rep from hang Week 4: EMOM - 8 sets 2 on the minute from floor
CONJUGATE BOX JUMPS
To a Max
Week 1: Box Max Test Week 2: Depth Jump 22 & Box Max Week 3: Depth Jump 24 & Box Max Week 4: Depth Jump 26 & Box Max
GPP CONDITIONING
Jump Rope: 5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Walking 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 Fire Hydrants: 40 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carry (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: EMOM - 8 sets of 2 on the minute from hang Week 2: EMOM - 8 sets of 1 on the minute from hang Week 3: Max Rep from hang Week 4: EMOM - 8 sets 2 on the minute from floor
CONJUGATE BOX JUMPS
To a Max
Week 1: Box Max Test Week 2: Depth Jump 22 & Box Max Week 3: Depth Jump 24 & Box Max Week 4: Depth Jump 26 & Box Max
GPP CONDITIONING
Jump Rope: 4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carry (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minutes ISO Squat or Wall Squat: 1 minutes Low Back Extension Hold: 30 seconds Hip Circle: 1 minutes side to side
CONJUGATE CLEANS
To a Max
Week 1: EMOM - 8 sets of 2 on the minute from hang Week 2: EMOM - 8 sets of 1 on the minute from hang Week 3: Max Rep from hang Week 4: EMOM - 8 sets 2 on the minute from floor
CONJUGATE BOX JUMPS
To a Max
Week 1: Box Max Test Week 2: Depth Jump 22 & Box Max Week 3: Depth Jump 24 & Box Max Week 4: Depth Jump 26 & Box Max
GPP CONDITIONING
Jump Rope: 3 minutes
Day 05
Friday
ABSOLUTE ARM MADNESS
ABSOLUTE ARM MADNESS
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 3 minutes Walking Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps
ABSOLUTE ARM MADNESS #2
6 Exercises, 3 Rounds
Round One: 30 reps Round Two: 20 reps Round Three: 10 reps
Dumbbell Curls Preacher Curls Incline Hammer Curls Bench Dips Overhead Cable Extensions - bottom cable Pushdowns with Tricep bar
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carry (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
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Walking 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
ABSOLUTE ARM MADNESS #2
6 Exercises, 3 Rounds
Round One: 25 reps Round Two: 15 reps Round Three: 10 reps
Dumbbell Curls Preacher Curls Incline Hammer Curls Bench Dips Overhead Cable Extensions - bottom cable Pushdowns with Tricep bar
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carry (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 45 seconds
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Walking Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps
ABSOLUTE ARM MADNESS #2
6 Exercises, 3 Rounds
Round One: 20 reps Round Two: 15 reps Round Three: 10 reps
Dumbbell Curls Preacher Curls Incline Hammer Curls Bench Dips Overhead Cable Extensions - bottom cable Pushdowns with Tricep bar
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30 seconds each side Farmers Carry (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 30 seconds