LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

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

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 100 reps Rotator Cuffs: 100 reps Back Extensions: 100 reps

 

1 PRESS, 1 BACK EXERCISE SUPERSET

Incline Barbell Bench Press

Week 1: 25, 25, 25, 25 (drop set on last one to failure) Week 2: 15, 15, 15, 15 (go heavier this week) Week 3: 20, 10, 8, 6, 1 (try to push each sets here) Week 4: 20, 20, 20, 20

Superset with:

V-bar Pulldowns: 15 reps or Medium Grip Pull-ups

 

1 PRESS, 1 BACK EXERCISE SUPERSET

Flat Barbell Bench Press

Week 1: 15, 15, 15, 15 (go heavier this week) Week 2: 20, 10, 8, 6, 1 (try to push each sets here) Week 3: 25, 25, 25, 25 (drop set on last one to failure) Week 4: 20, 20, 20, 20

Superset with Pull-ups, Pulldowns or Chin-ups for 20 reps

 

DIPS

100 reps

 

BANDED CHEST FLYS

100 reps

 

*If you need more 100 push-ups

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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: No Count Pause, No Bands Week 2: No Count Pause, 1 Orange Band Week 3: No Count Pause, 1 Red Band Week 4: No Count Pause, 2 Red Bands

 

ADD POWERLIFTING

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

Week 1: 2 Mat Deficit + Orange Band Week 2: 2 Mats Deficit + Red Band Week 3: 2 Mats Deficit, No Bands Week 4: Weak foot placement off the ground

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 80 reps Rotator Cuffs: 80 reps Back Extensions: 80 reps

 

1 PRESS, 1 BACK EXERCISE SUPERSET

Incline Barbell Bench Press

Week 1: 20, 20, 20, 20 (drop set on last one to failure) Week 2: 12, 12, 12, 12 (go heavier this week) Week 3: 15, 10, 8, 6, 1 (try to push each sets here) Week 4: 15, 15, 15, 15

Superset with:

V-bar Pulldowns: 12 reps or Medium Grip Pull-ups

 

1 PRESS, 1 BACK EXERCISE SUPERSET

Flat Barbell Bench Press

Week 1: 12, 12, 12, 12 (go heavier this week) Week 2: 15, 10, 8, 6, 1 (try to push each sets here) Week 3: 20, 20, 20, 20 (drop set on last one to failure) Week 4: 15, 15, 15, 15

Superset with Pull-ups, Pulldowns or Chin-ups for 15 reps

 

DIPS

80 reps

 

BANDED CHEST FLYS

80 reps

 

*If you need more 80 push-ups

 

ABS: 3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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: No Count Pause Week 2: No Count Pause Week 3: No Count Pause Week 4: No Count Pause

 

ADD POWERLIFTING

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

Week 1: 2 Mat Deficit Week 2: 2 Mats Deficit Week 3: 2 Mats Deficit Week 4: Weak foot placement off the ground

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 60 reps Rotator Cuffs: 60 reps Back Extensions: 60 reps

 

1 PRESS, 1 BACK EXERCISE SUPERSET

Incline Barbell Bench Press

Week 1: 15, 15, 15, 15 (drop set on last one to failure) Week 2: 10, 10, 10, 10 (go heavier this week) Week 3: 12, 10, 8, 6, 1 (try to push each sets here) Week 4: 12, 12, 12, 12

Superset with:

V-bar Pulldowns: 10 reps or Medium Grip Pull-ups

 

1 PRESS, 1 BACK EXERCISE SUPERSET

Flat Barbell Bench Press

Week 1: 10, 10, 10, 10 (go heavier this week) Week 2: 12, 10, 8, 6, 1 (try to push each sets here) Week 3: 15, 15, 15, 15 (drop set on last one to failure) Week 4: 12, 12, 12, 12

Superset with Pull-ups, Pulldowns or Chin-ups for 12 reps

 

DIPS

60 reps

 

BANDED CHEST FLYS

60 reps

 

*If you need more 60 push-ups

 

ABS: 3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 100 reps Rotator Cuffs: 100 reps Back Extensions: 100 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 15, 15, 15, 15 (go heavier this week) Week 2: 20, 10, 8, 6, 1 (try to push each sets here) Week 3: 25, 25, 25, 25 (drop set on last one to failure) Week 4: 20, 20, 20, 20

Superset with
Cable Shrugs for 10-20 reps  

CLOSE-GRIP BENCH PRESS

Reps or Conjugate Heavy

Week 1: 25, 25, 25, 25 or 3-Stop Pause w/ Fat Bar Week 2: 20, 20, 20, 20 or 3-Stop Pause w/ Football Bar Week 3: 15, 15, 15, 15 or 1-Count Pause w/ Regular Bar Week 4: 10, 10, 5, 5, 1, 1 or Touch 'N Go w/ Arch Bar

Superset with
Heavy Pushdowns for 15 reps  

LATERAL RAISES

15, 12, 10, 8, 6 *Heavy & focus on the eccentric down

 

3 SET SUPERSET

Frontal Raises: 10-15 reps Bench Dips: 25 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps

 

CONDITIONING OPTIONS

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

 

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

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

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 80 reps Rotator Cuffs: 80 reps Back Extensions: 80 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 12, 12, 12, 12 (go heavier this week) Week 2: 15, 10, 8, 6, 1 (try to push each sets here) Week 3: 20, 20 20, 20 (drop set on last one to failure) Week 4: 15, 15, 15, 15

Superset with
Cable Shrugs for 10-20 reps  

CLOSE-GRIP BENCH PRESS

Reps or Conjugate Heavy

Week 1: 20, 20, 20, 20 or 3-Stop Pause w/ Fat Bar Week 2: 15, 15, 15, 15 or 3-Stop Pause w/ Football Bar Week 3: 12, 12, 12, 12 or 1-Count Pause w/ Regular Bar Week 4: 10, 10, 5, 5, 1, 1 or Touch 'N Go w/ Arch Bar

Superset with
Heavy Pushdowns for 12 reps  

LATERAL RAISES

15, 12, 10, 8, 6 *Heavy & focus on the eccentric down

 

3 SET SUPERSET

Frontal Raises: 10-12 reps Bench Dips: 20 reps

 

ABS: 3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps

 

CONDITIONING OPTIONS

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

 

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

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 60 reps Rotator Cuffs: 60 reps Back Extensions: 60 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 10, 10, 10, 10 (go heavier this week) Week 2: 12, 10, 8, 6, 1 (try to push each sets here) Week 3: 15, 15, 15, 15 (drop set on last one to failure) Week 4: 12, 12, 12, 12

Superset with
Cable Shrugs for 10-15 reps  

CLOSE-GRIP BENCH PRESS

Reps or Conjugate Heavy

Week 1: 15, 15, 15, 15 or 3-Stop Pause w/ Fat Bar Week 2: 12, 12, 12, 12 or 3-Stop Pause w/ Football Bar Week 3: 10, 10, 10, 10 or 1-Count Pause w/ Regular Bar Week 4: 8, 8, 5, 5, 1, 1 or Touch 'N Go w/ Arch Bar

Superset with
Heavy Pushdowns for 10 reps  

LATERAL RAISES

15, 12, 10, 8, 6 *Heavy & focus on the eccentric down

 

3 SET SUPERSET

Frontal Raises: 8-10 reps Bench Dips: 15 reps

 

ABS: 3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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

 

BACK SQUAT POWERLIFTING MAX EFFORT WORK

BAND WAVE + BOW BAR 


Week 1: 3-Count Pause, Camber Bar Week 2: 3-Count Pause + 1 Green (1 monster) Week 3: 3 Rep Max + 1 Green (1 monster) Week 4: 1 Rep Max + 2 Green (2 monsters)

 

5 SETS

GHD: 8 reps (add weight) Heavy Back Extensions: 8 reps (add weight)

 

HIGH REP HIPS: 4 SETS

Inner Thigh Machine: 20 reps Outer Thigh Machine: 20 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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

 

BACK SQUAT POWERLIFTING MAX EFFORT WORK

BAND WAVE

Week 1: 3-Count Pause Week 2: 3-Count Pause Week 3: 3 Rep Max Week 4: 1 Rep Max

 

4 SETS

GHD: 6-8 reps (add weight) Heavy Back Extensions: 6-8 reps (add weight)

 

HIGH REP HIPS: 3-4 SETS

Inner Thigh Machine: 15-20 reps Outer Thigh Machine: 15-20 reps

 

ABS: 3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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

 

3 SETS

GHD: 6-8 reps (add weight) Heavy Back Extensions: 6-8 reps (add weight)

 

HIGH REP HIPS: 3 SETS

Inner Thigh Machine: 12-15 reps Outer Thigh Machine: 12-15 reps

 

ABS: 3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 100 reps Rotator Cuffs: 100 reps Back Extensions: 100 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 15 reps Week 2: 12 reps Week 3: 20 reps Week 4: 8 reps

Superset with:

12-15 Pull-ups

 

5-8 SET SUPERSET

Flat Barbell Press

Week 1: 8 reps Week 2: 20 reps Week 3: 12 reps Week 4: 15 reps

Superset with:

10-12 Chin-ups

 

JAILHOUSE PUMP FAILURE WORK: 5 SETS

10-10-10-10

Dips Push-ups Bench Dips Bodyweight Skulls

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 minutes 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

(This happens before you deadlift if added)

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

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 80 reps Rotator Cuffs: 80 reps Back Extensions: 80 reps

 

4 SET SUPERSET

Incline Bench Press

Week 1: 12 reps Week 2: 10 reps Week 3: 15 reps Week 4: 8 reps

Superset with:

10-12 Pull-ups

 

5-7 SET SUPERSET

Flat Barbell Press

Week 1: 8 reps Week 2: 15 reps Week 3: 10 reps Week 4: 12 reps

Superset with:

8-10 Chin-ups

 

JAILHOUSE PUMP FAILURE WORK: 4 SETS

10-10-10-10

Dips Push-ups Bench Dips Bodyweight Skulls

 

ABS: 3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 minutes 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

(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

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 60 reps Rotator Cuffs: 60 reps Back Extensions: 60 reps

 

3-4 SET SUPERSET

Incline Bench Press

Week 1: 10 reps Week 2: 8 reps Week 3: 12 reps Week 4: 8 reps

Superset with:

8-10 Pull-ups

 

5-6 SET SUPERSET

Flat Barbell Press

Week 1: 8 reps Week 2: 12 reps Week 3: 8 reps Week 4: 10 reps

Superset with:

8 Chin-ups

 

JAILHOUSE PUMP FAILURE WORK: 3-4 SETS

10-10-10-10

Dips Push-ups Bench Dips Bodyweight Skulls

 

ABS: 3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps

 

CONDITIONING OPTIONS

Incline Walk on 10-15% Incline: 30-45 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

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 100 reps Rotator Cuffs: 100 reps Back Extensions: 100 reps

 

5 SETS

Forehead Curls: 15 reps Rep Progression Curls: 6 reps (Regular/Hammer) Preacher Curls: 30 reps Cable Curls: 20 reps Bench Dips: 20 reps Arnold Pushdowns: 20 reps, 20 1/4 reps Elbows-out Neck Press: 20 reps Band Pushdowns: 20 reps

 

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

Walking Lunges: 400-800 meters

OR

Incline Walk on 10% for 30-45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 80 reps Rotator Cuffs: 80 reps Back Extensions: 80 reps

 

4 SETS

Forehead Curls: 12 reps Rep Progression Curls: 5 reps (Regular/Hammer) Preacher Curls: 25 reps Cable Curls: 15 reps Bench Dips: 15 reps Arnold Pushdowns: 15 reps, 15 1/4 reps Elbows-out Neck Press: 15 reps Band Pushdowns: 15 reps

 

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 30-45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes

 

SUPPORTIVE PUMP WORK & POSITION

Banded Arrows: 60 reps Rotator Cuffs: 60 reps Back Extensions: 60 reps

 

3 SETS

Forehead Curls: 10 reps Rep Progression Curls: 4-5 reps (Regular/Hammer) Preacher Curls: 20 reps Cable Curls: 12 reps Bench Dips: 12 reps Arnold Pushdowns: 12 reps, 12 1/4 reps Elbows-out Neck Press: 12 reps Band Pushdowns: 12 reps

 

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 30-45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes

CONDITIONING

Walking Lunges: 400-800 meters

OR

Incline Walk on 10% for 30-45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes

CONDITIONING

Walking Lunges: 400-800 meters

OR

Incline Walk on 10% for 30-45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes