Ordinary GRP
Tactical / MilitaryThe first phase of the program establishes a robust fitness base through balanced upper and lower body strength, tactical conditioning, and a progressive running plan. Emphasis is placed on developing foundational muscle mass and endurance with a mix of strength training, tactical exercises like ruck marches and heavy carries, and core stability. Dynamic warm-ups prepare the body for each session, while cool downs focus on recovery and flexibility. This phase sets the groundwork for more specialized and intense training.
5 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
2 x 4:00
B
Bench Press
4 x 65
C
Barbell Row
4 x 65
D
Shoulder Press
3 x 60
E
Lat Pulldown
3 x 10
F
Barbell Bicep Curl
3 x 12
G
Dip
3 x 12
A
My Dynamic Warmup
2 x 5:00
B
Back Squat
4 x 65
C
Deadlift
4 x 65
D
Weighted Lunges
3 x 10
E
Leg Press
3 x 10
F
Calf Raise
3 x 15
A
My Dynamic Warmup
2 x 4:00
B
ruck
1 x 45:00 @ 20 lb
C1
Farmers carry
3 x 0:40
C2
Sled Push
3 x 30
C3
Medicine Ball Slam
3 x 15
C4
Sandbag Carry
3 x 0:30
D1
Plank
3 x 1:00
D2
Russian Twist
3 x 20
D3
Hanging Knee Raise
3 x 15
A
My Dynamic Warmup
2 x 4:00
B1
KB swings
4 x 10
B2
Box Jump
4 x 8
C1
Battle Rope Alternating Waves
3 x 0:30
C2
tire flip
3 x 10
A
My Dynamic Warmup
1 x 10:00
B
Run
1 x 20:00
