PROGRAMMING FOR

GENERAL PREPARATION

WEEK 1: DAY 1
Sample
Movement Reps & Sets Rest Tempo
Exercises

1. Squat/
Barbell Squat 3x5 15 sec rest 1
Strength

2. Deadlift
Good Morning 3x8
Variation 1 Minute Reactive

3a. Unilateral Bulgarian Split

3x8ea
Lower Body Squat 15 sec rest 1.0.X

3b. Lower Body Glute Ham

3x8
Hypertrophy Raise 1 Minute 0.1.X

4a. Lower Body

Reverse Hyper 3x12
Hypertrophy

4b. Lower Body

Leg Press 3x15 90 Seconds 2.1.X
Hypertrophy

4c. Lower Body

Leg Press 3x15
Hypertrophy
Lying
5a. Ab/
Windsheild 3x12
Rotational
Wiper
5b. Ab/
Lying Leg raise 3x12 45 Seconds Steady
Functional
5c. Ab/ 3x60
Plank
Stabilization Seconds

Conditioning
Sample
EXERCISE ROUNDS REST
Exercises
Conditioning / Lactic Power Med Ball Slam ⬇
Bird Dog,
Conditioning / Lactic PowerPassive 1 Minute After
Dead Bugs, 6
Recovery Shadow
Glute Bridge
 PROGRAMMING FOR
GENERAL PREPARATION

WEEK 1: DAY 2
Sample
Movement Reps & Sets Rest Tempo
Exercises

1. Horizontal
Bench Press 3x5 2 minutes Explosive
Press
Kneeling
2. Vertical
Landmine 3x8 90 seconds 2.0.2.
Press
Press
3a. Upper Body
Barbell Row 3x8 2.0.2
Hypertrophy

3b. Upper Body Dumbell Skull 45-60

3x8 2.0.2
Hypertrophy Crushers seconds

4a. Upper Body Wide Grip Pull-

3x12 2.0.2
Hypertrophy Up

4b. Upper Body

Face Pull 3x15 45 Seconds 2.0.2
Hypertrophy

4c. Upper Body

Hammer Curl 3x15 45 Seconds 3.0.3
Hypertrophy

5a. Ab/
Decline Sit up 3x12 3.0.3
Functional

5b. Ab/
Decline Sit up 3x12
Stabilization

5c. Ab/ Med Ball Side 3x 12 Each

30 Seconds Explosive
Rotational Throw Side
8x 10 seconds
6. Explosive Med Ball Side
on 40 seconds 60 Seconds Explosive
Repeats Throw
off
 PROGRAMMING FOR
GENERAL PREPARATION

WEEK 1: DAY 3
Sample
Movement Reps & Sets Rest Tempo
Exercises

1. Hinge Sumo Deadlift 3x5 2 minutes Explosive

2. Squat
Front Squat 3x8 90 seconds 2.0.2.
Variation
3a. Lower Back,
Hamstring/ RDL 3x8 2.0.2
Compound
3b. Unilateral Walking 45-60
3x8 2.0.2
Leg Lower Body Lunge seconds

4a. Hinge Hip Thrust 3x12 3.0.3

4b. Lower Body

Back Extension 3x15 45 Seconds 2.0.2
Hypertrophy

4c. Lower Body Hamstring

3x15 3.0.3
Hypertrophy Walkouts

5a. Ab Isometric Band 3x30 Seconds

3.0.3
Stabilization Hold Each Side

5b. Ab Cable Wood

3x12ea 3.0.3
Rotational Chop
Med Ball
5c. Ab
Crunch & 3x20 30 Seconds Explosive
Functional
Throw
Kettlebell
6 Minuets on,
6. Threshold Swings,
2 Minuets 60 Seconds
Method Snatches,
active rest
Cleans
 PROGRAMMING FOR
GENERAL PREPARATION

WEEK 1: DAY 4
Sample
Movement Reps & Sets Rest Tempo
Exercises

Standing
1. Standing Press 3x5 2 minutes Explosive
Barbell Press

2. Angled or Incline Barbell

3x8 90 seconds 2.0.2.
Lying Press Press

3a. Upper Body Wide Grip

3x8 2.0.2
Hypertrophy Pulldown

3b. Upper Body 45-60

Tate Press 3x8 2.0.2
Hypertrophy seconds

4a. Upper Body

T-Bar Row 3x12 3.0.3
Hypertrophy

4b. Upper Body Bent Over

3x15 45 Seconds 2.0.2
Hypertrophy Lateral

4c. Upper Body

Incline Curl 3x15 3.0.3
Hypertrophy

5a. Ab/ Decline

3x10 each 3.0.3
Rotational Twisting Sit-Up

5b. Ab/
V'Up 3x12ea 3.0.3
Functional

5c. Ab/ Iso Ab 3x30 Second

30 Seconds Explosive
Stabilization Stabilazitation Hold
 PROGRAMMING FOR
GENERAL PREPARATION

WEEK 2: DAY 1
Sample
Movement Reps & Sets Rest Tempo
Exercises

1. Squat/
Barbell Squat 3x5 15 sec rest 1
Strength

2. Deadlift
Good Morning 3x8
Variation 1 Minute Reactive

3a. Unilateral Bulgarian Split

3x8ea
Lower Body Squat 15 sec rest 1.0.X

3b. Lower Body Glute Ham

3x8
Hypertrophy Raise 1 Minute 0.1.X

4a. Lower Body

Reverse Hyper 3x12
Hypertrophy

4b. Lower Body

Leg Press 3x15 90 Seconds 2.1.X
Hypertrophy

4c. Lower Body

Leg Press 3x15
Hypertrophy
Lying
5a. Ab/
Windsheild 3x12
Rotational
Wiper
5b. Ab/
Lying Leg raise 3x12 45 Seconds Steady
Functional
5c. Ab/ 3x60
Plank
Stabilization Seconds
Conditioning

Sample
EXERCISE ROUNDS REST
Exercises
Conditioning / Lactic Power Med Ball Slam ⬇
Bird Dog,
Conditioning / Lactic PowerPassive 1 Minute After
Dead Bugs, 6
Recovery Shadow
Glute Bridge
 PROGRAMMING FOR
GENERAL PREPARATION
WEEK 2: DAY 2 (LYING PRES PRESS)
Sample
Movement Reps & Sets Rest Tempo
Exercises

1. Horizontal
Floor Press 3x3 2 Minutes Eplosive
Press
2. Vertical 1 Arm Standing
5x5 90 seconds Reactive
Press Dumbell Press
3a. Upper Body
Pull-Ups 3x8
Hypertrophy
3b. Upper Body
J.M. Press 3x8 45-60 seconds
Hypertrophy 1.0.X

4a. Upper Body 1 Arm Dumbell

3x10
Hypertrophy Row 0.1.X

4b. Upper Body Bent Over

3x10
Hypertrophy Lateral

4c. Upper Body Seated

3x15 45 Seconds 2.1.X
Hypertrophy Dumbell Curl

5a. Ab/ Decline Leg

15
Functional Raise

5b. Ab/ Hanging Leg

10 each side
Stabilization Raise
5c. Ab/ Iso Ab
25 each side 30 Seconds Steady
Rotational Stabilizer
8x 10 seconds
6. Explosive
Sled Push on 40 seconds 60 Seonds
Repeats
off
 PROGRAMMING FOR
GENERAL PREPARATION
WEEK 2: DAY 3 (HINGE)
Sample
Movement Reps & Sets Rest Tempo
Exercises

1. Hinge Deficit Deadlift 3x3 2 Minutes Explosive

2. Squat Belt Squat w/

5x5 90 seconds 2.0.2.
Variation ISO Pause
3a. Lower Back,
Single Leg
Hamstring/ 3x8ea 2.0.2.
Landmine RDL
Compound
3b. Unilateral
Cossack Squat 3x8ea 45-60 seconds 2.0.2.
Leg Lower Body
Banded Hip
4a. Hinge 3x10 3.0.3
Thrust

4b. Lower Body

Back extension 3x10 2.0.2
Hypertrophy

4c. Lower Body

Leg Curl 3x25 45 Seconds 3.0.3
Hypertrophy
Plank W/ Feet
5a. Ab
Elevated On 60 seconds 3.0.3
Stabilization
Exercise Ball
5b.
Russian Twist 60 seconds 3.0.3
Ab Rotational

Straight Leg
5c. Ab Overhead
60 seconds 30 Seconds 3.0.3
Functional Kettlebell
Crunch
Kettlebell
6 Minuets on,
6. Threshold Swings,
2 Minuets
Method Snatches,
active rest
Cleans
 PROGRAMMING FOR
GENERAL PREPARATION
WEEK 2: DAY 4 (VERTICAL PRESS)
Sample
Movement Reps & Sets Rest Tempo
Exercises

1. Vertical Press Z-Press 3x3 2 Minutes Eplosive

2. Angled or Incline Barbell

5x5 90 seconds 2.0.2.
Lying Press Press

3a. Upper Body Chest

3x8ea 2.0.2.
Hypertrophy Supported Row
Overhead
3b. Upper Body
Dumbell 3x8 45-60 seconds
Hypertrophy 2.0.2.
Extension
4a. Upper Body 2- Dumbell
3x25 3.0.3
Hypertrophy Row

4b. Upper Body Banded Face

3x10 2.0.2
Hypertrophy Pull

4c. Upper Body

Barbell Curl 3x10 45 Seconds 3.0.3
Hypertrophy

5a. Ab/ Corkscrew Leg

3x15 3.0.3
Rotational Raise

5b.
X- V-Up 3x10 each 3.0.3
Ab/ Functional
5c. Ab/
Plank 3x Seconds 30 Seconds
Stabilization