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 WORK: 3 SETS

Banded Arrows: 20 reps Rotator Cuffs: 20 reps

 

2-1 RATIO UPPER BACK TO PRESSING

Incline Barbell or Dumbbell Bench

Week 1: 30, 25, 20, 10, 5 Week 2: 20, 20, 20, 20 Week 3: 20, 10, 8, 6, 4 Week 4: 15, 12, 10, 8, 20

Superset with: Wide Grip Pull-ups or Pulldowns for 12 reps Dumbbell, Barbell or Cable Shrugs: 20 reps

 

2-1 RATIO UPPER BACK TO PRESSING

Flat Barbell or Dumbbell Bench

Week 1: 30, 25, 20, 10, 5 Week 2: 20, 20, 20, 20 Week 3: 20, 10, 8, 6, 4 Week 4: 15, 12, 10, 8, 20

Superset with:

1-Arm Rows: 12 reps Banded Arrows: 20 reps

 

QUAD SET FINISHER: 3-4 SETS

Dips: 15 reps Push-ups: 15 reps Chest Flys: 15 reps Dumbbell Pullovers: 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 20-60 minutes 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: 2-Count Pause, No Bands Week 2: 2-Count Pause, No Bands - Beat Week 1 Week 3: 2-Count Pause, No Bands - Beat Week 2 Week 4: 2-Count Pause, No Bands - Beat Week 3

 

ADD POWERLIFTING

(This happens after warmup) (If you add #Squateveryday it happens after that)

DEADLIFT: CONJUGATE MAXES

Week 1: 2-Mat Deficit plus orange bands Week 2: Rack Pull - below the knee (weaker foot placement) Week 3: Off Floor thru orange bands Week 4: 2-Mat Pull plus red bands

   

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 WORK: 2-3 SETS

Banded Arrows: 15-20 reps Rotator Cuffs: 15-20 reps

 

2-1 RATIO UPPER BACK TO PRESSING

Incline Barbell or Dumbbell Bench

Week 1: 25, 20, 15, 10, 5 Week 2: 15, 15, 15, 15 Week 3: 15, 10, 8, 6, 4 Week 4: 12, 10, 8, 6, 15

Superset with: Wide Grip Pull-ups or Pulldowns for 10 reps Dumbbell, Barbell or Cable Shrugs: 15 reps

 

2-1 RATIO UPPER BACK TO PRESSING

Flat Barbell or Dumbbell Bench

Week 1: 25, 20, 15, 10, 5 Week 2: 15, 15, 15, 15 Week 3: 15, 10, 8, 6, 4 Week 4: 12, 10, 8, 6, 15

Superset with:

1-Arm Rows: 10 reps Banded Arrows: 15 reps

 

QUAD SET FINISHER: 3 SETS

Dips: 12 reps Push-ups: 12 reps Chest Flys: 12 reps Dumbbell Pullovers: 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 20-60 minutes 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: 2-Count Pause, No Bands Week 2: 2-Count Pause, No Bands - Beat Week 1 Week 3: 2-Count Pause, No Bands - Beat Week 2 Week 4: 2-Count Pause, No Bands - Beat Week 3

 

ADD POWERLIFTING

(This happens after warmup) (If you add #Squateveryday it happens after that)

DEADLIFT: CONJUGATE MAXES

Week 1: 2-Mat Deficit Week 2: Rack Pull - below the knee (weaker foot placement) Week 3: Off Floor Week 4: 2-Mat Pull

   

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 WORK: 2-3 SETS

Banded Arrows: 12-15 reps Rotator Cuffs: 12-15 reps

 

2-1 RATIO UPPER BACK TO PRESSING

Incline Barbell or Dumbbell Bench

Week 1: 20, 15, 12, 10, 5 Week 2: 12, 12, 12, 12 Week 3: 12, 8, 8, 6, 4 Week 4: 10, 8, 6, 6, 12

Superset with: Wide Grip Pull-ups or Pulldowns for 8-10 reps Dumbbell, Barbell or Cable Shrugs: 12 reps

 

2-1 RATIO UPPER BACK TO PRESSING

Flat Barbell or Dumbbell Bench

Week 1: 20, 15, 12, 10, 5 Week 2: 12, 12, 12, 12 Week 3: 12, 8, 8, 6, 4 Week 4: 10, 8, 6, 6, 12

Superset with:

1-Arm Rows: 8 reps Banded Arrows: 12 reps

 

QUAD SET FINISHER: 2-3 SETS

Dips: 10 reps Push-ups: 10 reps Chest Flys: 10 reps Dumbbell Pullovers: 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 20-60 minutes 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 Walking Lunges: 3 minutes

 

PUMP WORK: 2 SETS

Barbell Military: 20 reps Rotator Cuffs: 20 reps

 

BARBELL OR DUMBBELL SHOULDER PRESS

Week 1: 30, 25, 20, 10, 5 Week 2: 20, 20, 20, 20 Week 3: 20, 10, 8, 6, 4 Week 4: 15, 12, 10, 8, 20

Superset with:

Cable Pullovers: 15 reps

 

CLOSE-GRIP CONJUGATE MAX BENCH PRESS

Week 1: 3-Stop Pause Max (beat last month) Week 2: Pause on Chest Week 3: Touch 'n Go Week 4: Pick any your call on how ya feel

Superset with:

Overhead Tricep Extension: 15 reps

 

STANDING ARNOLD PRESS

20, 10, 5, 5, 20

 

LATERAL RAISES

20, 10, 5, 5, 20

 

FRONT RAISES

20, 10, 5, 5, 20

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD SQUATEVERYDAY:

(This happens before you Press)

Week 1: 1-Count Pause, No Bands Week 2: 1-Count Pause, No Bands - Beat Week 1 Week 3: 1-Count Pause, No Bands - Beat Week 2 Week 4: 1-Count Pause, No bands - Beat Week 3

   

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

 

PUMP WORK: 2 SETS

Barbell Military: 15 reps Rotator Cuffs: 15 reps

 

BARBELL OR DUMBBELL SHOULDER PRESS

Week 1: 25, 20, 15, 10, 5 Week 2: 15, 15, 15, 15 Week 3: 15, 10, 8, 6, 4 Week 4: 12, 10, 8, 6, 15

Superset with:

Cable Pullovers: 12 reps

 

CLOSE-GRIP CONJUGATE MAX BENCH PRESS

Week 1: 3-Stop Pause Max (beat last month) Week 2: Pause on Chest Week 3: Touch 'n Go Week 4: Pick any your call on how ya feel

Superset with:

Overhead Tricep Extension: 12 reps

 

STANDING ARNOLD PRESS

15, 10, 5, 5, 15

 

LATERAL RAISES

15, 10, 5, 5, 15

 

FRONT RAISES

15, 10, 5, 5, 15

 

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 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

 

ADD SQUATEVERYDAY:

(This happens before you Press)

Week 1: 1-Count Pause, No Bands Week 2: 1-Count Pause, No Bands - Beat Week 1 Week 3: 1-Count Pause, No Bands - Beat Week 2 Week 4: 1-Count Pause, No bands - Beat Week 3

   

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

 

PUMP WORK: 2 SETS

Barbell Military: 12 reps Rotator Cuffs: 12 reps

 

BARBELL OR DUMBBELL SHOULDER PRESS

Week 1: 20, 15, 12, 10, 5 Week 2: 12, 12, 12, 12 Week 3: 12, 10, 8, 6, 4 Week 4: 12, 10, 8, 6, 12

Superset with:

Cable Pullovers: 10 reps

 

CLOSE-GRIP CONJUGATE MAX BENCH PRESS

Week 1: 3-Stop Pause Max (beat last month) Week 2: Pause on Chest Week 3: Touch 'n Go Week 4: Pick any your call on how ya feel

Superset with:

Overhead Tricep Extension: 10 reps

 

STANDING ARNOLD PRESS

12, 8, 5, 5, 12

 

LATERAL RAISES

12, 8, 5, 5, 12

 

FRONT RAISES

12, 8, 5, 5, 12

 

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 20-60 minutes 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 Walking Lunges: 3 minutes

 

**If you want a pump day go to the PUMP:30 Leg Days instead

 

BACK SQUAT POWERLIFTING MAX EFFORT WORK

Week 1: Safety Bar Week 2: Camber Bar Week 3: Bow Bar + Red Bands Week 4: Bow Bar + 2 Red Bands

 

WESTSIDE SPEED PULLS

8 sets of 2 reps

Week 1: 50% plus red band Week 2: 55% plus red band Week 3: 60% plus red band Week 4: 65% Straight weight

 

LOW BACK EXTENSIONS

5 sets of 8 reps heavy

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes 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 Walking Lunges: 2-3 minutes

 

**If you want a pump day go to the PUMP:30 Leg Days instead

 

BACK SQUAT POWERLIFTING MAX EFFORT WORK

Week 1: Safety Bar Week 2: Camber Bar Week 3: Bow Bar Week 4: Bow Bar

 

WESTSIDE SPEED PULLS

7 sets of 2 reps

Week 1: 50% Week 2: 55% Week 3: 60% Week 4: 65%

 

LOW BACK EXTENSIONS

4 sets of 8 reps heavy

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes 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 Walking Lunges: 2-3 minutes

 

**If you want a pump day go to the PUMP:30 Leg Days instead

 

LOW BACK EXTENSIONS

3-4 sets of 8 reps heavy

 

ABS: 2-3 SETS

Ab Wheels: 10-12 reps Knee-ups: 10-12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes 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 Walking Lunges: 3 minutes

 

WARMUP WORK: 2-3 SETS

Banded Arrows: 20 reps Rotator Cuffs: 20 reps

 

8 SET SUPERSET

*Keep in mind you could do Incline Barbell & Flat Dumbbell

*The mix & match is your call, make the pump crazy

Incline Barbell or Dumbbell Bench Press Superset with: Flat Barbell or Dumbbell Bench Press

Week 1: 20 reps Week 2: 15 reps Week 3: 10 reps Week 4: 5 reps

*Add 20 Banded Arrows after you hit both

 

JUAREZ VALLEY 10 SUPERSET

Dips & Push-ups

So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

Background Behind the Method (via Jailhouse Strong)

Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

ABS: 3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes 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, No Bands - Beat Week 1 Week 3: 1-Count Pause, No Bands - Beat Week 2 Week 4: 1-Count Pause, No Bands - Beat Week 3

   

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 WORK: 2-3 SETS

Banded Arrows: 15 reps Rotator Cuffs: 15 reps

 

7 SET SUPERSET

*Keep in mind you could do Incline Barbell & Flat Dumbbell

*The mix & match is your call, make the pump crazy

Incline Barbell or Dumbbell Bench Press Superset with: Flat Barbell or Dumbbell Bench Press

Week 1: 20 reps Week 2: 15 reps Week 3: 10 reps Week 4: 5 reps

*Add 20 Banded Arrows after you hit both

 

JUAREZ VALLEY 10 SUPERSET

Dips & Push-ups

So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

*Sub Bench Dips

Background Behind the Method (via Jailhouse Strong)

Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

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 20-60 minutes 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, No Bands - Beat Week 1 Week 3: 1-Count Pause, No Bands - Beat Week 2 Week 4: 1-Count Pause, No Bands - Beat Week 3

   

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 WORK: 2 SETS

Banded Arrows: 12 reps Rotator Cuffs: 12 reps

 

6 SET SUPERSET

*Keep in mind you could do Incline Barbell & Flat Dumbbell

*The mix & match is your call, make the pump crazy

Incline Barbell or Dumbbell Bench Press Superset with: Flat Barbell or Dumbbell Bench Press

Week 1: 20 reps Week 2: 15 reps Week 3: 10 reps Week 4: 5 reps

*Add 20 Banded Arrows after you hit both

 

JUAREZ VALLEY 10 SUPERSET

Dips & Push-ups

So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

*Sub Bench Dips

Background Behind the Method (via Jailhouse Strong)

Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

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 20-60 minutes 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

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 30 reps Round Two: 20 reps Round Three: 10 reps Round Four: 30 Reps Round Five: 20 Reps

Dumbbell Curls Preacher Curls Incline Hammer Curl Bench Dips Overhead Cable Extensions - Bottom Cable Pushdowns with Tricep Bar

 

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

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes 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

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 25 reps Round Two: 15 reps Round Three: 10 reps Round Four: 25 Reps Round Five: 15 Reps

Dumbbell Curls Preacher Curls Incline Hammer Curl Bench Dips Overhead Cable Extensions - Bottom Cable Pushdowns with Tricep Bar

 

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

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes 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

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 20 reps Round Two: 15 reps Round Three: 10 reps Round Four: 20 Reps Round Five: 15 Reps

Dumbbell Curls Preacher Curls Incline Hammer Curl Bench Dips Overhead Cable Extensions - Bottom Cable Pushdowns with Tricep Bar

 

AB CIRCUIT: 3 SETS

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

 

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges

CONDITIONING OPTIONS

Incline Walk: 10-15% incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of lunges