Day 01
Monday
GOLDEN ERA BEACHBALL PECS
GOLDEN ERA BEACHBALL PECS
LEVEL 3
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes
WARMUP: 3-4 SETS
Banded Arrows: 20 reps Rotator Cuffs: 20 reps
5 SET SUPERSET
Incline Bench Press Week 1: 25, 20, 15, 10, 5 Week 2: 20, 15, 15, 15, 15 Week 3: 20, 10, 10, 10, 10 Week 4: 20, 5, 5, 5, 5
Superset Wide-grip Pull-ups/Pulldowns: To Failure or 15-20 reps
5-8 SET SUPERSET
Flat Barbell Press Week 1: 25, 20, 15, 10, 5 Week 2: 20, 15, 15, 15, 15 Week 3: 20, 10, 10, 10, 10 Week 4: 20, 5, 5, 5, 5
Superset Chin-ups/Under-grip Pulldowns: To Failure or 15-20 reps
DIPS & PUSH-UPS LADDER
10-10, 9-9, down to 1
IF YOU NEED MORE...
3-5 SET SUPERSET
Dumbbell Chest Fly: 10-15 reps Dumbell Pullovers: 10-15 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
ADD ONS HERE:
ADD SQUATEVERYDAY
(This happens before you deadlift if added)
Week 1: 1-Count Pause, No Bands Week 2: 1-Count Pause, 1 Red Band if available Week 3: 1-Count Pause, 2 Red Bands if available Week 4: 1-Count Pause, 3 Red Bands if available
ADD POWERLIFTING
(This happens after warmup) (If you add Squateveryday it Happens after that)
Week 1: Conventional - 1 Thick Mat Week 2: Conventional - Deficit 1 Thick Mat Week 3: Sumo - 1 Thick Mat Week 4: Sumo - Deficit 1 Thick Mat
LEVEL 2
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
WARMUP: 3 SETS
Banded Arrows: 15-20 reps Rotator Cuffs: 15-20 reps
4 SET SUPERSET
Incline Bench Press Week 1: 20, 15, 12, 10, 5 Week 2: 15, 12, 12, 12, 12 Week 3: 15, 8, 8, 8, 8 Week 4: 15, 5, 5, 5, 5
Superset Wide-grip Pull-ups/Pulldowns: To Failure or 15 reps
5-7 SET SUPERSET
Flat Barbell Press Week 1: 20, 15, 12, 10, 5 Week 2: 15, 12, 12, 12, 12 Week 3: 15, 8, 8, 8, 8 Week 4: 15, 5, 5, 5, 5
Superset Chin-ups/Under-grip Pulldowns: To Failure or 15 reps
DIPS & PUSH-UPS LADDER
10-10, 9-9, down to 1
IF YOU NEED MORE...
3-4 SET SUPERSET
Dumbbell Chest Fly: 10-12 reps Dumbell Pullovers: 10-12 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
ADD ONS HERE:
ADD SQUATEVERYDAY
(This happens before you deadlift if added)
Week 1: 1-Count Pause Week 2: 1-Count Pause Week 3: 1-Count Pause Week 4: 1-Count Pause
ADD POWERLIFTING
(This happens after warmup) (If you add Squateveryday it Happens after that)
Week 1: Conventional - 1 Thick Mat Week 2: Conventional - Deficit 1 Thick Mat Week 3: Sumo - 1 Thick Mat Week 4: Sumo - Deficit 1 Thick Mat
LEVEL 1
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
WARMUP: 2-3 SETS
Banded Arrows: 12-15 reps Rotator Cuffs: 12-15 reps
3 SET SUPERSET
Incline Bench Press Week 1: 15, 12, 10, 8, 5 Week 2: 12, 10, 10, 10, 10 Week 3: 12, 8, 8, 8, 8 Week 4: 12, 5, 5, 5, 5
Superset Wide-grip Pull-ups/Pulldowns: To Failure or 12 reps
5-6 SET SUPERSET
Flat Barbell Press Week 1: 15, 12, 10, 8, 5 Week 2: 12, 10, 10, 10, 10 Week 3: 12, 8, 8, 8, 8 Week 4: 12, 5, 5, 5, 5
Superset Chin-ups/Under-grip Pulldowns: To Failure or 12 reps
DIPS & PUSH-UPS LADDER
10-10, 9-9, down to 1
IF YOU NEED MORE...
3 SET SUPERSET
Dumbbell Chest Fly: 8-10 reps Dumbell Pullovers: 8-10 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
Day 02
Tuesday
CAN'T COVER THIS PUMP SHOULDERS & TRICEPS
CAN'T COVER THIS PUMP SHOULDERS & TRICEPS
LEVEL 3
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes
WARMUP: 3-4 SETS
Banded Arrows: 20 reps Rotator Cuffs: 20 reps
BARBELL MILITARY PRESS
Seated or Standing
Week 1: 25, 20, 15, 10, 5 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 every set
SKULLCRUSHERS OR CLOSE-GRIP BENCH PRESS
Week 1: 25, 20, 15, 10, 5 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 every 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
BAND PUSHDOWNS
1 set of 100 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
ADD ONS HERE:
ADD SQUATEVERYDAY
(This happens before you deadlift if added)
Week 1: 2-Count Pause, No Bands Week 2: 2-Count Pause, 1 Red Band if available Week 3: 2-Count Pause, 2 Red Bands if available Week 4: 2-Count Pause, 3 Red Bands if available
LEVEL 2
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
WARMUP: 3 SETS
Banded Arrows: 15-20 reps Rotator Cuffs: 15-20 reps
BARBELL MILITARY PRESS
Seated or Standing
Week 1: 20, 15, 12, 10, 5 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 every set
SKULLCRUSHERS OR CLOSE-GRIP BENCH PRESS
Week 1: 20, 15, 12, 10, 5 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 every set
3-4 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 15 Tricep Machine: 10, 8, 6, 4, 15
3-4 SET SUPERSET
Frontal Raises: 10, 8,6 ,4, 15 Band Arrows: 15 reps
CABLE SHRUGS
1 set of 80 reps
BAND PUSHDOWNS
1 set of 80 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
ADD ONS HERE:
ADD SQUATEVERYDAY
(This happens before you deadlift if added)
Week 1: 2-Count Pause Week 2: 2-Count Pause Week 3: 2-Count Pause Week 4: 2-Count Pause
LEVEL 1
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
WARMUP: 2-3 SETS
Banded Arrows: 12-15 reps Rotator Cuffs: 12-15 reps
BARBELL MILITARY PRESS
Seated or Standing
Week 1: 15, 12, 10, 8, 5 Week 2: 12, 10, 10, 10, 10 Week 3: 12, 6, 6, 6, 6 Week 4: 12, 5, 5, 5, 5, 15
Superset with 10 Face Pulls after every set
SKULLCRUSHERS OR CLOSE-GRIP BENCH PRESS
Week 1: 15, 12, 10, 8, 5 Week 2: 12, 10, 10, 10, 10 Week 3: 12, 6, 6, 6, 6 Week 4: 12, 5, 5, 5, 5, 15
Superset with 12 Straight Bar Pushdowns after every set
3 SET SUPERSET
Lateral Raises: 10, 8, 6, 4, 12 Tricep Machine: 10, 8, 6, 4, 12
3-4 SET SUPERSET
Frontal Raises: 10, 8,6 ,4, 12 Band Arrows: 12 reps
CABLE SHRUGS
1 set of 60 reps
BAND PUSHDOWNS
1 set of 60 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
Day 03
Wednesday
MY LEGS FEEL LIKE POOL NOODLES
MY LEGS FEEL LIKE POOL NOODLES
LEVEL 3
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes
BACK SQUAT MAX EFFORT WORK
BAND WAVE Week 1: Camber Bar Week 2: Max Bow Bar, 1 Red Band Week 3: Max Bow Bar, 2 Red Bands Week 4: Camber Bar, 3-Count Pause
OR
Pick a Pump :30 Leg Workout
OR
GHD or Nordics: 3 sets of 5-15 reps
5 SET SUPERSET
Leg Extensions: 20 reps Leg Curls: 20 reps
WEIGHTED BACK EXTENSIONS
3 sets of 8 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
LEVEL 2
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
BACK SQUAT MAX EFFORT WORK
BAND WAVE Week 1: Camber Bar Week 2: Max Bow Bar Week 3: Max Bow Bar Week 4: Camber Bar, 3-Count Pause
OR
Pick a Pump :30 Leg Workout
OR
GHD or Nordics: 2-3 sets of 5-10 reps
4 SET SUPERSET
Leg Extensions: 15 reps Leg Curls: 15 reps
WEIGHTED BACK EXTENSIONS
3 sets of 6-8 reps
HEAVY SLED DRAGS
2-3 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
LEVEL 1
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
Pick a Pump :30 Leg Workout
OR
GHD or Nordics: 2-3 sets of 5-8 reps
3 SET SUPERSET
Leg Extensions: 15 reps Leg Curls: 15 reps
WEIGHTED BACK EXTENSIONS
2-3 sets of 6 reps
HEAVY SLED DRAGS
2-3 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
Day 04
Thursday
POOLSIDE YOKED CHEST & BACK
POOLSIDE YOKED CHEST & BACK
LEVEL 3
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes
WARMUP: 3-4 SETS
Banded Arrows: 20 reps Rotator Cuffs: 20 reps
5-8 SET SUPERSET
Incline Bench Press Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 4, 20 Week 3: 20, 10, 8, 6, 4, 2, 20 Week 4: 20, 10, 8, 6, 4, 2, 1, 20
Superset Medium Grip Pull-ups or Pulldowns for 10-20 reps or to failure
5-8 SET SUPERSET
Flat Barbell Press Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 4, 20 Week 3: 20, 10, 8, 6, 4, 2, 20 Week 4: 20, 10, 8, 6, 4, 2, 1, 20
Superset Seated Rows (match the same reps as bench)
3-5 SET SUPERSET
Dumbbell Flys: 10, 8, 6, 4, 20 Dumbbell Pullovers: 10, 8, 6, 4, 20
JAILHOUSE FAILURE PUMP WORK: 3 SETS
Chin-ups: To failure Push-ups: To failure Dips: To failure
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
ADD ON HERE:
(Also each one you add adjust pump volume 1 less set)
ADD SQUATEVERYDAY
(This happens before you deadlift if added)
Week 1: 3-Count Pause, No Bands Week 2: 3-Count Pause, 1 Red Band if available Week 3: 3-Count Pause, 2 Red Bands if available Week 4: 3-Count Pause, 3 Red Bands if available
LEVEL 2
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
WARMUP: 3 SETS
Banded Arrows: 15-20 reps Rotator Cuffs: 15-20 reps
5-8 SET SUPERSET
Incline Bench Press Week 1: 15, 10, 8, 6, 15 Week 2: 15, 10, 8, 6, 4, 15 Week 3: 15, 10, 8, 6, 4, 2, 15 Week 4: 15, 10, 8, 6, 4, 2, 1, 15
Superset Medium Grip Pull-ups or Pulldowns for 10-15 reps or to failure
5-8 SET SUPERSET
Flat Barbell Press Week 1: 15, 10, 8, 6, 15 Week 2: 15, 10, 8, 6, 4, 15 Week 3: 15, 10, 8, 6, 4, 2, 15 Week 4: 15, 10, 8, 6, 4, 2, 1, 15
Superset Seated Rows (match the same reps as bench)
3-4 SET SUPERSET
Dumbbell Flys: 10, 8, 6, 4, 15 Dumbbell Pullovers: 10, 8, 6, 4, 15
JAILHOUSE FAILURE PUMP WORK: 2-3 SETS
Chin-ups: To failure Push-ups: To failure Dips: To failure
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
ADD ON HERE:
(Also each one you add adjust pump volume 1 less set)
ADD SQUATEVERYDAY
(This happens before you deadlift if added)
Week 1: 3-Count Pause Week 2: 3-Count Pause Week 3: 3-Count Pause Week 4: 3-Count Pause
LEVEL 1
(GPP) GENERAL PHYSICAL PREPAREDNESS
Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes
WARMUP: 2-3 SETS
Banded Arrows: 12-15 reps Rotator Cuffs: 12-15 reps
5-8 SET SUPERSET
Incline Bench Press Week 1: 12, 10, 8, 6, 12 Week 2: 12, 10, 8, 6, 4, 12 Week 3: 12, 10, 8, 6, 4, 2, 12 Week 4: 12, 10, 8, 6, 4, 2, 1, 12
Superset Medium Grip Pull-ups or Pulldowns for 10-12 reps or to failure
5-8 SET SUPERSET
Flat Barbell Press Week 1: 12, 10, 8, 6, 12 Week 2: 12, 10, 8, 6, 4, 12 Week 3: 12, 10, 8, 6, 4, 2, 12 Week 4: 12, 10, 8, 6, 4, 2, 1, 12
Superset Seated Rows (match the same reps as bench)
3 SET SUPERSET
Dumbbell Flys: 10, 8, 6, 4, 12 Dumbbell Pullovers: 10, 8, 6, 4, 12
JAILHOUSE FAILURE PUMP WORK: 2-3 SETS
Chin-ups: To failure Push-ups: To failure Dips: To failure
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
Day 05
Friday
POP YOUR FLOATIES ARM DAY
POP YOUR FLOATIES ARM DAY
LEVEL 3
WARMUP
Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps
ABSOLUTE ARM MADNESS #2
6 Exercises, 4 Rounds
Round One: 30 reps Round Two: 40 reps Round Three: 50 reps Round Four: 20 Reps
Dumbbell Curls Preacher Curls Cable Curl Skullcrushers Bench Dips Straight Bar Pushdowns
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
ADD POWERLIFTING:
FRONT SQUAT
No Pause to a Max
WALKING LUNGES
400-800 meters
OR
Incline Walk on 10% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes
LEVEL 2
WARMUP
Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps
ABSOLUTE ARM MADNESS #2
6 Exercises, 4 Rounds
Round One: 25 reps Round Two: 35 reps Round Three: 45 reps Round Four: 15 Reps
Dumbbell Curls Preacher Curls Cable Curl Skullcrushers Bench Dips Straight Bar Pushdowns
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
ADD POWERLIFTING:
FRONT SQUAT
No Pause to a Max
WALKING LUNGES
400-800 meters
OR
Incline Walk on 10% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10 reps
ABSOLUTE ARM MADNESS #2
6 Exercises, 4 Rounds
Round One: 20 reps Round Two: 30 reps Round Three: 40 reps Round Four: 12 reps
Dumbbell Curls Preacher Curls Cable Curl Skullcrushers Bench Dips Straight Bar Pushdowns
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes
Day 06
Saturday
CONDITIONING
CONDITIONING
CONDITIONING OPTIONS
Incline Walk: 10-15% incline for 30-45 minutes OR Walking Lunges: 400-800 meters
Day 07
Sunday
CONDITIONING
CONDITIONING
CONDITIONING OPTIONS
Incline Walk: 10-15% incline for 30-45 minutes OR Walking Lunges: 400-800 meters