Day 01
Monday
BACK DAY
BACK DAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 Fire Hydrants: 50 reps each side
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 Hip Circle: 2 minutes side to side
FRONT SQUAT
1-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: 4 Mats Week 2: 3 Mats Week 3: 2 Mats Week 4: Floor + Orange Band
5 SET SUPERSET
Medium-grip Pull-ups: failure 1 Arm Dumbbell Rows: 15 reps
5 SET SUPERSET
Chin-ups: To failure Dumbbell Shrugs: 15 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 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 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: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: 4 Mats Week 2: 3 Mats Week 3: 2 Mats Week 4: Floor
4 SET SUPERSET
Medium-grip Pull-ups: failure 1 Arm Dumbbell Rows: 12 reps
4 SET SUPERSET
Chin-ups: To failure Dumbbell Shrugs: 12 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: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30 seconds each side Farmers Carries (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 Hip Circle: 1-2 minutes side to side
CONJUGATE DEADLIFT MAX
Week 1: 4 Mats Week 2: 3 Mats Week 3: 2 Mats Week 4: Floor
3 SET SUPERSET
Medium-grip Pull-ups: failure 1 Arm Dumbbell Rows: 10 reps
3 SET SUPERSET
Chin-ups: To failure Dumbbell Shrugs: 10 reps
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 10-15 reps Low Back Extensions: 12 reps
MONSTER WALKS
3 minutes
Day 02
Tuesday
SHOULDERS & TRICEPS
SHOULDERS & TRICEPS
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 Fire Hydrants: 50 reps each side
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 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
SUPERSET
Barbell Military Press Standing (Chin & Up)
Week 1: 20, 15, 10, 20 Week 2: 20, 15, 10, 5, 20 Week 3: 20, 20, 20, 20 Week 4: 20, 5, 5, 5, 5, 20
Superset with 15 Face Pulls
SUPERSET
Close Grip Bench
Week 1: 20, 15, 10, 20 Week 2: 20, 15, 10, 5, 20 Week 3: 20, 20, 20, 20 Week 4: 20, 5, 5, 5, 5, 20
Superset with 20 Straight Bar Pushdowns
3-5 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 20 Rope Pushdowns: 10, 8, 6, 4, 20
3-5 SET SUPERSET
Dumbbell Rotator Cuffs: 20 reps Band Arrows: 20 reps
CABLE SHRUGS
1 set of 100 reps
BAND 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 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 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: 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
SUPERSET
Barbell Military Press Standing (Chin & Up)
Week 1: 15, 12, 10, 15 Week 2: 15, 12, 10, 5, 15 Week 3: 15, 15, 15, 15 Week 4: 15, 5, 5, 5, 5, 15
Superset with 12 Face Pulls
SUPERSET
Close Grip Bench
Week 1: 15, 12, 10, 15 Week 2: 15, 12, 10, 5, 15 Week 3: 15, 15, 15, 15 Week 4: 15, 5, 5, 5, 5, 15
Superset with 15 Straight Bar Pushdowns
3-4 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 15 Rope Pushdowns: 10, 8, 6, 4, 15
3-4 SET SUPERSET
Dumbbell Rotator Cuffs: 15 reps Band Arrows: 15 reps
CABLE SHRUGS
1 set of 90 reps
BAND PUSHDOWNS
1 set of 90 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: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30 seconds each side Farmers Carries (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 Hip Circle: 1-2 minutes side to side
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 12 reps Banded Rotator Cuffs: 12 reps Banded Press: 10-12 reps
SUPERSET
Barbell Military Press Standing (Chin & Up)
Week 1: 12, 12, 10, 12 Week 2: 12, 10, 8, 5, 12 Week 3: 12, 12, 12, 12 Week 4: 12, 5, 5, 5, 5, 12
Superset with 10 Face Pulls
SUPERSET
Close Grip Bench
Week 1: 12, 12, 10, 12 Week 2: 12, 10, 8, 5, 12 Week 3: 12, 12, 12, 12 Week 4: 12, 5, 5, 5, 5, 12
Superset with 12 Straight Bar Pushdowns
3 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 12 Rope Pushdowns: 10, 8, 6, 4, 12
3 SET SUPERSET
Dumbbell Rotator Cuffs: 12 reps Band Arrows: 12 reps
CABLE SHRUGS
1 set of 80 reps
BAND PUSHDOWNS
1 set of 80 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 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 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 Hip Circle: 2 minutes side to side
BACK SQUAT
BAND WAVE Week 1: 1 Red Band Week 2: 1 Red + 1 Orange Band Week 3: 2 Red Bands Week 4: No Bands
4 SET SUPERSET
Goblet Squat (heels up): 20 reps Single Leg Goblet Box Squats: 8 reps
4 SET SUPERSET
Stiff Leg Deadlifts: 20 reps GHD (all the way up): 8 reps
WALKING LUNGES
3 minutes with 15-lb. dumbbells
SLED DRAGS
3 heavy ass sled drags back & forth
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **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 Fire Hydrants: 40 reps each side
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: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
BACK SQUAT
Work up to a 1 Rep Max
3-4 SET SUPERSET
Goblet Squat (heels up): 15 reps Single Leg Goblet Box Squats: 8 reps
3-4 SET SUPERSET
Stiff Leg Deadlifts: 15 reps GHD (all the way up): 8 reps
WALKING LUNGES
3 minutes with 10-lb. dumbbells
SLED DRAGS
3 heavy ass sled drags back & forth
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **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 12 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30 seconds each side Farmers Carries (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 Hip Circle: 1-2 minutes side to side
3 SET SUPERSET
Goblet Squat (heels up): 12 reps Single Leg Goblet Box Squats: 8 reps
3 SET SUPERSET
Stiff Leg Deadlifts: 12 reps GHD (all the way up): 8 reps
WALKING LUNGES
2 minutes with 5-lb. dumbbells
SLED DRAGS
2 heavy ass sled drags back & forth
Day 04
Thursday
DYNAMIC DAY
DYNAMIC DAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 Fire Hydrants: 50 reps each side
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 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 Band Week 4: No Bands
CONJUGATE CLEANS
To a Max
Week 1: Power Clean from floor to a solid heavy rep Week 2: Solid Heavy rep from hang Week 3: 8 sets of 2 reps for speed Week 4: 8 sets of 1 rep for power
CONJUGATE BOX JUMPS
To a Max
Week 1: Standing max Week 2: 5 sets of 5 on 20-inch box holding dumbbells Week 3: Depth jump 20 & box max Week 4: Standing max retest
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 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 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: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
FRONT SQUAT
7 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: Power Clean from floor to a solid heavy rep Week 2: Solid Heavy rep from hang Week 3: 7 sets of 2 reps for speed Week 4: 7 sets of 1 rep for power
CONJUGATE BOX JUMPS
To a Max
Week 1: Standing max Week 2: 5 sets of 5 on 20-inch box holding dumbbells Week 3: Depth jump 20 & box max Week 4: Standing max retest
GPP CONDITIONING
Jump Rope: 4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **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 12 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30 seconds each side Farmers Carries (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 Hip Circle: 1-2 minutes side to side
CONJUGATE CLEANS
To a Max
Week 1: Power Clean from floor to a solid heavy rep Week 2: Solid Heavy rep from hang Week 3: 6 sets of 2 reps for speed Week 4: 6 sets of 1 rep for power
CONJUGATE BOX JUMPS
To a Max
Week 1: Standing max Week 2: 5 sets of 5 on 20-inch box holding dumbbells Week 3: Depth jump 20 & box max Week 4: Standing max retest
GPP CONDITIONING
Jump Rope: 3 minutes
Day 05
Friday
ARMS & FUN
ARMS & FUN
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 Fire Hydrants: 50 reps each side
ABSOLUTE ARM MADNESS #2
6 Exercises, 3 Rounds
Round One: 30 reps Round Two: 40 reps Round Three: 50 reps Round Four: 20 Reps
Hammer Curls Preacher Curl Machine Bench Dips Banded Pushdowns Straight Bar Pushdowns
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 Hip Circle: 2 minutes side to side
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **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 Fire Hydrants: 40 reps each side
ABSOLUTE ARM MADNESS #2
6 Exercises, 3 Rounds
Round One: 25 reps Round Two: 35 reps Round Three: 45 reps Round Four: 15 Reps
Hammer Curls Preacher Curl Machine Bench Dips Banded Pushdowns Straight Bar Pushdowns
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: 1-2 minutes Low Back Extension Hold: 45 seconds Hip Circle: 1-2 minutes side to side
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **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 12 reps Ankle Weight Hamstrings: 30 reps Fire Hydrants: 30 reps each side
ABSOLUTE ARM MADNESS #2
6 Exercises, 3 Rounds
Round One: 20 reps Round Two: 30 reps Round Three: 40 reps Round Four: 10 Reps
Hammer Curls Preacher Curl Machine Bench Dips Banded Pushdowns Straight Bar Pushdowns
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30 seconds each side Farmers Carries (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 Hip Circle: 1-2 minutes side to side