General Physical Preparedness 12 Week Program Level A
Week 1 (microcycle) Accumulation Phase
Day 1
Exercise
Sets
Reps
Warm Up/Dynamic Stretching
Exercise
RPE
Rest
Sets
Distance/Reps
The Perfect Stretch
1
Mechnism
10 dynamic stretch
Spider Man T-Spine
1
10 each dynamic stretch
Goblet Squat
3
12
7
60 seconds
Banded Side Walks
1
20 yards
activation
Kettle Bell Deadlft
3
10
7
60 seconds
Quadroped Fire Hydrant
1
10 each
activation
Weighted Push Ups
3
12
7
60 seconds
Quadroped Hip Circle
1
10 each
mobility
Black Burns
1
10
mobility
Blast Strap Rows (TRX)
3
15
7
60 seconds
Bird Dog
1
10 each
stability
Farmers Carry (DB's)
4
20 yards
8
90 seconds
Plank
1
20 seconds
stability
Plank
3
30 seconds
8
30 seconds
Warm Up/Dynamic Movement
Day 2 Conditioning
Exercise
30 minute walk HR 90-120bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
Sets
Distance
Rest
Bear Crawl (Focused)
1 20 yards
10-20 seconds
High Knees
1 20 yards
10-20 seconds
Butt Kicks
1 20 yards
10-20 seconds
Side Shuffle
1 20 yards
10-20 seconds
Walking DB Lunge
3
6 each
7
60 seconds
Skips
1 20 yards
10-20 seconds
Romainian Deadlift (RDL)
3
8
7
60 seconds
Bounding Broad Jump
1 20 yards
10-20 seconds
TRX Push Up
3
8
7
60 seconds
Starter Sprints
1 20 yards
10-20 seconds
Seated Barbell Row
3
10
7
60 seconds
Waiters Carry
4
20 yards
8
90 seconds
Ball Roll Out
3
15
8
45 seconds
Day 4 Conditioning
30 minute walk HR 90-120bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift or DB's
3
10
7
60 seconds
Weighted Glute Bridge
3
12
7
60 seconds
DB Incline Press
3
10
7
60 seconds
Single Arm DB Row
3
12
7
60 seconds
Prowler Push
4
20 yards
8
90 seonds
Tall Kneeling Cable LIft
3
12 each
8
45 seconds
Day 6 Conditioning
30 minute walk HR 90-120bpm
Week 2 (microcycle) Intensification Phase
Day 1
Exercise
Sets
Reps
RPE
Rest
Goblet Squat
4
8
8
Kettle Bell Deadlft
4
8
8
60 seconds
60 seconds
Weighted Push Ups
4
10
8
60 seconds
Blast Strap Rows (TRX)
4
10
8
60 seconds
Farmers Carry (DB's)
5
25 yards
9
90 seconds
Plank
4
45 seconds
9
30 seconds
Day 2 Conditioning
35 minute walk HR 90-120bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
Walking DB Lunge
4
8 each
8 60 seconds
Romainian Deadlift (RDL)
4
10
8
TRX Push Up
4
10
8
60 seconds
Seated Barbell Row
4
12
8
60 seconds
Waiters Carry
5 25 yards
9
90 seconds
Ball Roll Out
4
9
30 seconds
12
60 seconds
Day 4 Conditioning
35 minute walk HR 90-120bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift or DB's
4
8
8
60 seconds
Weighted Glute Bridge
4
10
8
60 seconds
DB Incline Press
4
10
8
60 seconds
Single Arm DB Row
4
12
8
60 seconds
Prowler Push
5
25 yards
9
90 seconds
Tall Kneeling Cable LIft
4
10
9
30 seconds
Day 6 Conditioning
35 minute walk HR 90-120bpm
Week 3 (microcycle) Realization Phase
Day 1
Exercise
Sets
Reps
RPE
Rest
Goblet Squat
4
5
9
60 seconds
Kettle Bell Deadlft
4
6
9
60 seconds
Weighted Push Ups
4
Technical
Failure
9
60 seconds
Blast Strap Rows (TRX)
4
Technical
Failure
9
60 seconds
Farmers Carry (DB's)
4
30 yards
10
90 seconds
Plank
4
Failure
9
45 seonds
Day 2 Conditioning
40 minute walk HR 90-120bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
Walking DB Lunge
4
5 each
9
60 seconds
Romainian Deadlift (RDL)
4
6
9
60 seconds
TRX Push Up
4
Technical
Failure
9
60 seconds
Seated Cable Row
4
8
9
60 seconds
Waiters Carry
4
30 yards
10
90 seconds
Ball Roll Out
4
12
9
45 seconds
Day 4 Conditioning
40 minute walk HR 90-120bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift or DB's
4
6
9
60 seconds
Weighted Glute Bridge
4
8
9
60 seconds
DB Incline Press
4
6
9
60 seconds
Single Arm DB Row
4
6
9
60 seconds
Prowler Push
4
30 yards
10
90 seconds
Tall Kneeling Cable LIft
4
10 each
9
45 seconds
Day 6 Conditioning
40 minute walk HR 90-120bpm
Week 4 (microcycle) Deload
Day 1
Exercise
Sets
Reps
RPE
Rest
Goblet Squat
3
6
6
90 seconds
Kettle Bell Deadlft
3
6
6
90 seconds
Weighted Push Ups
3
8
6
90 seconds
Blast Strap Rows (TRX)
3
10
6
90 seconds
Farmers Carry (DB's)
2
20 yards
7
2 minute
Plank
2
30 seconds
6
45 sconds
Day 2 Conditioning
20 minute walk HR 90bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
Walking DB Lunge
3
6
6
90 seconds
Romainian Deadlift (RDL)
3
8
6
90 seconds
TRX Push Up
3
6
6
90 seconds
Seated Cable Row
3
6
6
90 seconds
Waiters Carry
2 20 yards
Ball Roll Out
2
10
7
2 minute
6
45 sconds
Day 4 Conditioning
20 minute walk HR 90bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift or DB's
3
6
6
90 seconds
Weighted Glute Bridge
3
8
6
90 seconds
DB Incline Press
3
6
6
90 seconds
Single Arm DB Row
3
8
6
90 seconds
Prowler Push
2 20 yards
7
2 minute
Tall Kneeling Cable LIft
2 12 each
6
45 sconds
Day 6 Conditioning
20 minute walk HR 90bpm
Week 5 (microcycle) Accumulation
Day 1
Exercise
Sets
Reps
RPE
Rest
Split Squats
3
8 each
7
60 seconds
Single Leg RDL
3
8 each
7
60 seconds
Dumbell Bench Press
3
10
7
60 seconds
Dumbell Bent Over Row
3
12
7
60 seconds
Farmers Walk
4
20 yards
8
90 seconds
Plank
3
30 seconds
7
30 seconds
Day 2 Conditioning
20 minute Light Jog HR 120bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
DB Box Step Up 16 inch
3
8 each
7
60 seconds
KB Deadlfit
3
10
7
60 seconds
Incline DB Press
3
10
7
60 seconds
Blast Strap Row (TRX)
3
12
7
60 seconds
Suit Case Carry
4
20 yards each
8
90 seconds
Ball Roll Out
3
12
7
30 seconds
Day 4 Conditioning
20 minute Light Jog HR 120bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Goblet Walking Lunges
3
8 each
7
60 seconds
KB Swings
3
10
7
60 seconds
Weighted Push Ups
3
10
7
60 seconds
DB Single Arm Bent Over Row
3
12
7
60 seconds
Sled Push or Pull
4 20 yards
8
90 seconds
Half Kneeling Cable Lift
3 12 each
7
30 seconds
Day 6 Conditioning
20 minute Light Jog HR 120bpm
Week 6 (microcycle) Intensification
Day 1
Exercise
Sets
Reps
RPE
Rest
Split Squats
4
8
8
60seconds
Single Leg RDL
4
6 each
8
60 seconds
Dumbell Bench Press
4
8
8
60 seconds
Dumbell Bent Over Row
3
10
8
60 seconds
Farmers Walk
4
25 yards
9
90 secnds
Plank
3
45 seconds
8
30 seconds
Day 2 Conditioning
25 minute Jog HR 130bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
DB Box Step Up 16 inch
4
6 each
8
60seconds
KB Deadlfit
4
8
8
60 seconds
Incline DB Press
4
8
8
60 seconds
Blast Strap Row (TRX)
3
12
8
60 seconds
Suit Case Carry
4
25 yards each
9
90 secnds
Ball Roll Out
4
15
8
30 seconds
Day 4 Conditioning
25 minute Jog HR 130bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Goblet Walking Lunges
4
6 each
8
60seconds
KB Swings
4
8
8
60 seconds
Weighted Push Ups
3
10
8
60 seconds
DB Single Arm Bent Over Row
4
8 each
8
60 seconds
Sled Push or Pull
4
25 yards
9
90 secnds
Half Kneeling Cable Lift
4
12 each
8
30 seconds
Day 6 Conditioning
25 minute Jog HR 130bpm
Week 7 (microcycle) Realization
Day 1
Exercise
Sets
Reps
RPE
Split Squats
4 5 each
Single Leg RDL
4 5 each
Dumbell Bench Press
4
6
Dumbell Bent Over Row
4
6
Farmers Walk
5 30 yards
Plank
4 60 seconds
Rest
9 60 seconds
9 60 seconds
9 60 seconds
9 60 seconds
10 2 minute
9 60 seconds
Day 2 Conditioning
30 minute Jog HR 130-150bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
DB Box Step Up 16 inch
4
5 each
9
60 seconds
KB Deadlfit
4
6
9
60 seconds
Incline DB Press
4
6
9
60 seconds
Blast Strap Row (TRX)
3
8
9
60 seconds
Suit Case Carry
5
30 yards
10
2 minute
Ball Roll Out
4
15
9
60 seconds
Day 4 Conditioning
30 minute Jog HR 130-150bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Goblet Walking Lunges
4
5 each
9
60 seconds
KB Swings
4
8
9
60 seconds
Weighted Push Ups
3
12
9
60 seconds
DB Single Arm Bent Over Row
4
6
9
60 seconds
Sled Push or Pull
5
30 yards
10
2 minute
Half Kneeling Cable Lift
4
15
9
60 seconds
Day 6 Conditioning
30 minute Jog HR 130-150bpm
Week 8 (microcycle) Deload
Day 1
Exercise
Sets
Reps
RPE
Rest
Split Squats
3
5 each
6
90 seconds
Single Leg RDL
3
5 each
6
90 seconds
Dumbell Bench Press
3
8
6
90 seconds
Dumbell Bent Over Row
3
8
6
90 seconds
Farmers Walk
2
20 yards
7
2 minute
Plank
2
30 seconds
6
60 seconds
Day 2 Conditioning
25 minute walk HR 90bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
DB Box Step Up 16 inch
3
5 each
6
90 seconds
KB Deadlfit
3
6
6
90 seconds
Incline DB Press
3
6
6
90 seconds
Blast Strap Row (TRX)
3
8
6
90 seconds
Suit Case Carry
2
20 yards
7
2 minute
Ball Roll Out
2
10
6
60 seconds
Day 4 Conditioning
25 minute walk HR 90bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
Goblet Walking Lunges
3
5 each
6
90 seconds
KB Swings
3
8
6
90 seconds
Weighted Push Ups
3
8
6
90 seconds
DB Single Arm Bent Over Row
3
6
6
90 seconds
Sled Push or Pull
2
20 yards
7
2 minute
Half Kneeling Cable Lift
2
10 each
6
60 seconds
Day 6 Conditioning
25 minute walk HR 90bpm
Week 9 (microcycle) Accumulation Phase
Day 1
Exercise
Sets
Reps
RPE
Rest
RFE SL Squat
4
8 each
7
60 seconds
SL DB RDL
4
10
7
60 seconds
Tall Kneeling DB Shoulder Press
3
10
7
60 seconds
Inverted Row (Bar)
3
12
7
60 seconds
Trap Bar Farmers Walk
4
20 yards
8
90 seeconds
Plank
3
45 seconds
7
45 seconds
Day 2 Conditoning
30 minute jog HR 130-150bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift
4
8
7
60 seconds
DB Walking Lunges
4
8 each
7
60 seconds
DB Alternating Incline Press
3
10 each
7
60 seconds
DB Single Arm Bent Over Row
3
10 each
7
60 seconds
Sand Bag Carry
4
20 yards
8
90 seconds
Hanging Leg Raise
3
15
7
60 seconds
Day 4 Conditioning
30 minute jog HR 130-150bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
FFE SL Split Squat
4
8
7
60 seconds
DB RDL
4
10
7
60 seconds
DB Single Arm Bench Press
3
10
7
60 seconds
Incline DB Row
3
12
7
60 seconds
KB Waiters Carry
4
20 yards each
8
90 seconds
TRX Reach Out
3
15
7
60 seconds
Day 6 Conditioning
30 minute jog HR 130-150bpm
Week 10 (microcycle) Intensification
Day 1
Exercise
Sets
Reps
RPE
Rest
RFE SL Squat
4
6
8
60 seconds
SL DB RDL
4
5 each
8
60 seconds
Tall Kneeling DB Shoulder Press
3
6
8
60 seconds
Inverted Row (Bar)
3
6
8
60 seconds
Trap Bar Farmers Walk
5
25 yards
9
90 seconds
Plank
4
45 seconds
8
30 seconds
Day 2 Conditioning
35 minute Jog HR 135-155bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift
4
6
8
60 seconds
DB Walking Lunges
4
5 each
8
60 seconds
DB Alternating Incline Press
3
6
8
60 seconds
DB Single Arm Bent Over Row
3
6
8
60 seconds
Sand Bag Carry
5
25 yards
9
90 seconds
Hanging Leg Raise
4
15
8
30 seconds
Day 4 Conditioning
35 minute Jog HR 135-155bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
FFE SL Split Squat
4
5 each
8
60 seconds
DB RDL
4
6
8
60 seconds
DB Single Arm Bench Press
3
6
8
60 seconds
Incline DB Row
3
8
8
60 seconds
KB Waiters Carry
5
25 yards
9
90 seconds
TRX Reach Out
4
15
8
30 seconds
Day 6 Conditioning
35 minute Jog HR 135-155bpm
Week 11 (microcycle) Intensification
Day 1
Exercise
Sets
Reps
RPE
Rest
RFE SL Squat
5
4 each
9
60 seconds
SL DB RDL
5
4 each
9
60 seconds
Tall Kneeling DB Shoulder Press
4
6
9
60 seconds
Inverted Row (Bar)
4
tech failure
9
60 seconds
Trap Bar Farmers Walk
5
30 yards
10
90 seconds
Plank
4
45 seconds
9
30 seconds
Day 2 Conditioning
35 minute Jog HR 145-165bpm
Day 3
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift
5
5
9
60 seconds
DB Walking Lunges
5
4 each
9
60 seconds
DB Alternating Incline Press
4
5 each
9
60 seconds
DB Single Arm Bent Over Row
4
6 each
9
60 seconds
Sand Bag Carry
5
30 yards
10
90 seconds
Hanging Leg Raise
4
20
9
30 seconds
Day 4 Conditioning
35 minute Jog HR 145-165bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
FFE SL Split Squat
5
4 each
9
60 seconds
DB RDL
4
5
9
60 seconds
DB Single Arm Bench Press
4
6 each
9
60 seconds
Incline DB Row
4
8
9
60 seconds
KB Waiters Carry
5
30 yards each
10
90 seconds
TRX Reach Out
4
20
9
30 seconds
Day 6 Conditioning
35 minute Jog HR 145-165bpm
Week 12 (microcycle) Delaod
Day 1
Exercise
Sets
Reps
RPE
Rest
RFE SL Squat
3
5
6
SL DB RDL
3
5
6
60 seconds
60 seconds
Tall Kneeling DB Shoulder Press
3
6
6
60 seconds
Inverted Row (Bar)
3
8
6
60 seconds
Trap Bar Farmers Walk
2
20 yards
7
90 seconds
Plank
2
30 seconds
6
60 seconds
Day 2 Conditioning
20 minute Jog HR 90-120bpm
Day 3
Exercise
Sets
Reps
Trap Bar Deadlift
3
DB Walking Lunges
3 5 each
DB Alternating Incline Press
3 5 each
DB Single Arm Bent Over Row
3
Sand Bag Carry
2 20 yards
Hanging Leg Raise
3
RPE
5
Rest
6 60 seconds
6 60 seconds
6 60 seconds
8
6 60 seconds
7 90 seconds
10
6 60 seconds
Day 4 Conditioning
20 minute Jog HR 90-120bpm
Day 5
Exercise
Sets
Reps
RPE
Rest
FFE SL Split Squat
3
6 each
6
60 seconds
DB RDL
3
8
6
60 seconds
DB Single Arm Bench Press
3
6 each
6
60 seconds
Incline DB Row
3
8
6
60 seconds
KB Waiters Carry
2
20 yards each
7
90 seconds
TRX Reach Out
3
10
Day 6 Conditioning
20 minute Jog HR 90-120bpm
6
60 seconds