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

 

SUPERSET EXERCISES & REPS

Incline Barbell or Dumbbell Bench Press

(or alternate weeks - your call as the lifter)

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 Pulldowns

*Match the reps with the pressing movement

 

SUPERSET EXERCISES & REPS

Flat Barbell or Dumbbell Bench Press

(or alternate weeks your call as the lifter)

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
Undergrip Pull-ups or Undergrip Pulldowns *Match the reps with the pressing movement  

100/100 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 (TFT): 3 MINUTES

Banded Chest Flys: Do as many reps as possible in 3 minutes

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

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 Week 3: 1-Count Pause, 2 Red Bands Week 4: 1-Count Pause, 3 Red Bands

 

ADD DEADLIFT

*This happens after warmup **If you add Squateveryday, it Happens after that

Week 1: 4 Mats under plates to a Max Week 2: 3 Mats under plates to a Max Week 3: 2 Mats under plates to a Max Week 4: Off the Floor to a Max

   

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

 

6 SET SUPERSET TOTAL

Incline Barbell or Dumbbell Bench Press

(or alternate weeks - your call as the lifter)

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
Medium-grip Pull-ups or Pulldowns

*Match the reps with the pressing movement

 

6 SET SUPERSET

Flat Barbell or Dumbbell Bench Press

(or alternate weeks your call as the lifter)

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
Undergrip Pull-ups or Undergrip Pulldowns *Match the reps with the pressing movement  

100/100 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 (TFT): 2-3 MINUTES

Banded Chest Flys: Do as many reps as possible in 2-3 minutes

 

ABS: 2-3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you deadlift if added*

Week 1: 5-Count Pause to a Max Week 2: 3-Count Pause to a Max Week 3: 1-Count Pause to a Max Week 4: No Pause to a Max

 

ADD DEADLIFT

*This happens after warmup **If you add Squateveryday, it Happens after that

Week 1: 4 Mats under plates to a Max Week 2: 3 Mats under plates to a Max Week 3: 2 Mats under plates to a Max Week 4: Off the Floor to a Max

   

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

 

6 SET SUPERSET TOTAL

Incline Barbell or Dumbbell Bench Press

(or alternate weeks - your call as the lifter)

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 Pulldowns

*Match the reps with the pressing movement

 

6 SET SUPERSET

Flat Barbell or Dumbbell Bench Press

(or alternate weeks your call as the lifter)

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
Undergrip Pull-ups or Undergrip Pulldowns *Match the reps with the pressing movement  

100/100 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 (TFT): 2-3 MINUTES

Banded Chest Flys: Do as many reps as possible in 2-3 minutes

 

ABS: 2-3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you deadlift if added*

Week 1: 5-Count Pause to a Max Week 2: 3-Count Pause to a Max Week 3: 1-Count Pause to a Max Week 4: No Pause to a Max

 

ADD DEADLIFT

*This happens after warmup **If you add Squateveryday, it Happens after that

Week 1: 4 Mats under plates to a Max Week 2: 3 Mats under plates to a Max Week 3: 2 Mats under plates to a Max Week 4: Off the Floor to a Max

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

 

BARBELL 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
Banded Arrows for 20 reps and Shrugs for 20 reps between sets  

CLOSE GRIP BENCH PRESS OR SKULLCRUSHERS

*Super close so it’s all triceps if you do close grip

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 Straight Bar from Top Pulley Extension for 20 reps + 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: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you Press

Week 1: 2-Count Pause, No Bands Week 2: 2-Count Pause, 1 Red Band Week 3: 2-Count Pause, 2 Red Bands Week 4: 2-Count Pause, 3 Red Bands

   

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 reps Rotator Cuffs: 15 reps

 

BARBELL MILITARY PRESS

Seated or Standing

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
Banded Arrows for 15 reps and Shrugs for 15 reps between sets  

CLOSE GRIP BENCH PRESS OR SKULLCRUSHERS

*Super close so it’s all triceps if you do close grip

Week 1: 15, 15, 15, 15, 15 Week 2: 12, 12, 12, 12, 12 Week 3: 8, 8, 8, 8, 8 Week 4: 15, 15, 15, 15, 15

Superset with Overhead Straight Bar from Top Pulley Extension for 15 reps + 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: 8, 8, 8, 8, 8 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: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you Press

Week 1: 5-Count Pause Week 2: 3-Count Pause Week 3: 1-Count Pause Week 4: No Pause

   

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

 

BARBELL 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
Banded Arrows for 12 reps and Shrugs for 12 reps between sets  

CLOSE GRIP BENCH PRESS OR SKULLCRUSHERS

*Super close so it’s all triceps if you do close grip

Week 1: 12, 12, 12, 12, 12 Week 2: 10, 10, 10, 10, 10 Week 3: 6, 6, 6, 6, 6 Week 4: 12, 12, 12, 12, 12

Superset with Overhead Straight Bar from Top Pulley Extension for 12 reps + 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: 6, 6, 6, 6, 6 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: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

Farmers Carry: 3 minutes

Lunges: 3 minutes

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE


Week 1: No Pause, No Bands Week 2: Bow Bar 1-Count Pause, 1 Red Band Week 3: Bow Bar 1-Count Pause, 2 Red Bands Week 4: Bow Bar 1-Count Pause, 3 Red Bands

 OR

HEELS-UP 1970’s BODYBUILDING 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: 25 reps Sissy Squats: 15 reps

 

ANKLE WEIGHT HAMSTRINGS

1 set of 100 reps each side

 

WEIGHTED BACK EXTENSIONS

1 set of 100 reps

 

HEAVY SLED DRAGS

3 trips backwards

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

   

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

 

BACK SQUAT MAX EFFORT WORK

Week 1: 5-Count Pause to a Max Week 2: 3-Count Pause to a Max Week 3: 3-Count Pause to a Max Week 4: No Pause to a Max

 OR

HEELS-UP 1970’s BODYBUILDING 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

 

4-5 SET SUPERSET

Leg Extensions: 20 reps Sissy Squats: 12 reps

 

ANKLE WEIGHT HAMSTRINGS

1 set of 80 reps each side

 

WEIGHTED BACK EXTENSIONS

1 set of 80 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

   

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

 

3-4 SET SUPERSET

Leg Extensions: 15 reps Sissy Squats: 10-12 reps

 

ANKLE WEIGHT HAMSTRINGS

1 set of 60 reps each side

 

WEIGHTED BACK EXTENSIONS

1 set of 60 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

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 Bench Press

20, 20, 20, 15, 15, 15, 10, 10

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

8 SET SUPERSET

Flat Barbell Press

20, 20, 20, 15, 15, 15, 10, 10

Superset with
V-Bar Pull-ups or Pulldowns for 15 reps  

4 SET SUPERSET

Dumbbell or Cable Pullovers: 12-15 reps Dumbbell or Cable 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: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD ON HERE:

*Also each one you add adjust pump volume 1 less set

ADD SQUATEVERYDAY

Week 1: 3-Count Pause, No Bands Week 2: 3-Count Pause, 1 Red Band Week 3: 3-Count Pause, 2 Red Bands Week 4: 3-Count Pause, 3 Red Bands

   

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 Bench Press

15, 15, 15, 12, 12, 12, 8, 8

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

8 SET SUPERSET

Flat Barbell Press

15, 15, 15, 12, 12, 12, 8, 8

Superset with
V-Bar Pull-ups or Pulldowns for 15 reps  

3-4 SET SUPERSET

Dumbbell or Cable Pullovers: 10-12 reps Dumbbell or Cable Chest Flys: 10-12 reps

 

ABS: 2-3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD ON HERE:

*Also each one you add adjust pump volume 1 less set

ADD SQUATEVERYDAY

Week 1: 5-Count Pause to a Max Week 2: 3-Count Pause to a Max Week 3: 1-Count Pause to a Max Week 4: No Pause to a Max

   

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

 

8 SET SUPERSET

Incline Bench Press

12, 12, 12, 10, 10, 10, 6, 6

Superset
Wide-grip Pull-ups or Pulldowns for 10 reps  

8 SET SUPERSET

Flat Barbell Press

12, 12, 12, 10, 10, 10, 6, 6

Superset with
V-Bar Pull-ups or Pulldowns for 10 reps  

3 SET SUPERSET

Dumbbell or Cable Pullovers: 8-1 0reps Dumbbell or Cable Chest Flys: 8-10 reps

 

ABS: 2-3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

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 reps if needed

Hammer Curls Incline Dumbbell Curls Preacher Curl Machine Cable Curls Bench Dips Band Pushdowns Barbell Skullcrushers Overhead Rope, V-bar or Dumbbell Extensions

 

AB CIRCUIT: 3-5 SETS

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

 

ADD SQUATEVERDAY:

FRONT SQUAT

No Pause to a Max

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 2-3 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 reps if needed

Hammer Curls Incline Dumbbell Curls Preacher Curl Machine Cable Curls Bench Dips Band Pushdowns Barbell Skullcrushers Overhead Rope, V-bar or Dumbbell Extensions

 

AB CIRCUIT: 3-4 SETS

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

 

ADD SQUATEVERDAY:

FRONT SQUAT

No Pause to a Max

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 2-3 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 30 reps if needed

Hammer Curls Incline Dumbbell Curls Preacher Curl Machine Cable Curls Bench Dips Band Pushdowns Barbell Skullcrushers Overhead Rope, V-bar or Dumbbell Extensions

 

AB CIRCUIT: 3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

CONDITIONING OPTIONS

Incline Walk: 30-45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges